Physical therapy can help you set up an exercise program geared toward weight loss. It will typically involve aerobic type exercise - walking, biking, swimming, and some strength/stretching exercise. Make sure you know how to monitor your heart rate, breathing rate and exertion rate during your exercise. It is important to let your doctor and therapist know that is one of your goals, so they can include that in your plan of care. They will also be able to tell you what is appropriate for you based on your health history, the problem you are going to therapy for, the availability of equipment or not and what type of exercise would work best for you. If you have any questions, please let me know.
Pain with fibormyalgia is so variable and can often make other pain, such as back pain from an injury seem to last a little longer. Yoga is an excellent choice for stretching and deep breathing and postural control. It is a great way to learn your strengths and weakness. Talk with your instructor about concerns you have and modify the positions or holds as you need to. You might also consider some other opportunities such as water exercise, Tai Chi, a TENS unit (transcutaneous electrical nerve stimulation), hot pack or cold pack, stabilization exercises, physical therapy and some type of exercise that gets your heart rate and breathing rate elevated - walking, biking, swimming or massage therapy. It is also important that you are sleeping well, eating well and managing your energy and posture. It takes a few tries at different things to find the right combination that works for you. Please let me know if I can help with any of my suggestions.
Great answer about moving! I am sorry your experience was not the best with PT. You sound like a good self therapist.
As to core muscles - I like to think of core muscles as those in your belly, butt, front of the thighs and back of the thighs. One of the first exercises to do for your core is what is called an isometric - tightening the muscle without moving the joint. You have control over the position of your body, your amount of effort and muscle contraction.
These exercises can be done 5 seconds 5 to 10 times. For your abdominals I usually have you buzz like a bee. It can seem a little silly but you will feel your belly working. Your spine should be in a neutral position, laying down, knees bent and feet on the bed. Next is tightening your butt and front of thighs by laying with your knees supported by a pillow and pushing your knees into the pillow. Again, gently. Last is the back of your thigh. Laying down with your knee slightly bent, is is pushing your heel into the bed as if you are trying to take off your shoe.
Again, you should not have any increase pain during or after the exercise. You may want to check with your doctor first before exercise. Please warm up before - 3-5 minutes of walking in the house can warm you up.
The pdf has some general stretching and strengthening exercises. It is important to remember that you should feel better during and after exercise. Stretching should be mild - I usually have you describe it as small, medium or large stretch and you want to be in the "small" range.
Working as an in home caregiver can be very challenging as the positions you work in can be awkward and I can give you some general tips.
An exercise program you enjoy can be so helpful. Exercise can help build your endurance- letting you be less fatigued at the end of your work hours, stretching can relax your muscles and lubricate joints. Strengthening your core helps support you body. Heat or cold can also be helpful during the day.
Furniture in homes is not always in the best place or at the best height. It is important to use the best body mechanics you can when lifting, bathing, transferring, bathing and working. As to body mechanics - think about maintaining the curves of you spine in activities. It may help to sit with some activities rather than bend over for example bathing, dressing - it can take a little more time to complete the task but decrease the physical effort and discomfort through the day.
Lift and transfer aids can also be a solution such as a gait belt, hoyer lift when needed, slider sheets for those who are bed bound, Beasy board for transfers http://beasyboards.com/ or pivot transfer discs can also help ease the physical challenges of home care.
One thing I have people do to see if they are keeping their spine in good postion is put a piece of tape along your spine and go through your day and when you feel the tape pull it means you are not maintaining the curve in your back. You can look at the situation and see if you can make a change in the activity to improve your body mechanics.
Please let me know what you think and if you have questions, please let me know.View Thread
Thank you all for the warm welcome! I am excited to be a part of your Fibromyalgia forum and to hear your questions and participate in your discussions. What is your best exercise tip for others with Fibromyalgia?View Thread