I was first diagnosed with Fibromyalgia Syndrome (FMS) seven years ago – Yes, guys can have fibromyalgia too. Seven years ago I thought I never wanted my life to be this way. We live at the moment, but it is convenient and important. It took some amazing advice and tons of hours studying fibromyalgia to arrive at how I feel this way. Well, to get to the point, one of my biggest challenges is getting out of bed on those days when I wake up in pain-hung over everything and I’m so exhausted that I just want to give up and let life pass. To cut a long short story, I found a simple action that significantly helped me to move once. I wake up in the morning with pain and fatigue along with that feeling of weakness. Maybe it can help you too.
Fibromyalgia Syndrome is a complex disorder that often creates a “pain all over” sense. Sometimes FMS patients will wake up in the morning feeling pain all over their body and say to themselves, “I can’t get out of bed this morning!” But wait, kids need help getting ready for school and there’s a job they need to prepare or maybe it’s just a matter of things agenda So how does a person with FMS get on track during these difficult days?
To get started, this short list of things can help you get up early in the morning.
1. Start each night with the equipment to wake up. If you want to be warm and cozy when you wake up, then make sure you have the right cover. If you are having difficulty standing once, then try moving a high-backed chair to your bed to support you as you gain balance and strength.
2. Set the fear to give you enough fear to stretch a few more in bed (described. later). It is not at all necessary to press the time.
3. Invite other people into the house to help you with your morning plans. You will need to express the morning challenge of fibromyalgia to others and share with them how they can help. This includes your kids. Do they have their own alarm clocks old
4. Use therapeutic aromatics. This can include applying a simple scent to your pillow. We all have our favorite scents that bring us good thoughts. I like to use a little jasmine oil on the back of my hand. When I wake up, I smell the sweet smell of jasmine. This makes me feel good! Do you like coffee? If so, use a coffee maker with a wide lid so that when you wake up you can smell the aroma of freshly brewed coffee.
5. If you have to fix breakfast for others, then lay out everything the night before. This simple task can reduce early morning stress and allow you a few more minutes to prepare for the day.
Now, as an incentive to get up and move forward, I’ll describe some simple things that work for me. Some of these may seem laborious and even repulsive. Remember that pain does not mean gain. Do what you can and be content. Over time these simple spaces will become easier.
Try to be comfortable when lying on your back. If you use CPAP, take it off. Try to relax by allowing your shoulders to sink into the bed with your arms next to your body and resting on the bed. I find that doing each stretch 3 to 5 times is enough for me, but you may want to do each one more or less. We’ll start on our feet and work our way up.
1. Point the fingers to the chin. You will feel the calf muscles stretch, hold for 5 seconds, and return your fingers to their normal position. Now point your toes at the end of the bed and hold for 5 seconds. Sit back and feel your calf muscles contract and stretch as you perform this stretch.
2. Place the heel of the right foot on the left knee. Focus on lowering your right knee towards the bed. Hold for 5 seconds. Now you will cross your heels and repeat with the other leg. Do not use your hands to force the knee closer to the bed.
3. While still lying prone on your back, tighten the muscles in your hips. tighten those muscles for 5 seconds and then relax.
4. While keeping your hips and shoulders firmly on the bed, lift your belly toward the ceiling. Your spine should rise from the bed. Hold this position for 3 to 5 seconds. Make sure to relax between each repetition.
5. Grasp the right elbow with your left hand left. Place your right hand over your left shoulder and pick it up. Do not turn your body, keep your shoulders flat on the bed, and do not over stretch. Turn your hands, and repeat.
6. Keeping the shoulders bent on the bed, lift the head bringing the chin close to the chest. Slowly turn your head to the right and hold this position for 5 seconds. Return your head to the position of the chin near the chest and slowly lower the head on the bed. Now let’s go back to the other side. Pillows optional. Did you hear a lot of cracking when you turned your head to the side?
When you are done in bed, get out of bed, lest you die. If you can, continue with a few standing stretches. This is where the high chair is supported, with my help using it as a support. Bring your arms above your head and reach for the upper arms. If necessary, hold one hand on the chair and carry it with the other, then you will pass.
Start the morning with a healthy start by promising to greet yourself with the smile of a family member. You can beat fibromyalgia early morning aches and pains. I’m going now.
Report:
- Starlanyl and Copeland, Fibromyalgia and Chronic Myofascial Pain, New Prodrome Publications, Inc, Oakland, CA 94609 Fransen and Russell, Help Book, Smith House Press, saint paul, MN 55113-2261
