Fibromyalgia and Chronic Pain — Part 3

Based on the lat­est sci­en­tif­ic knowl­edge about fibromyal­gia and chron­ic pain, which I’ve cov­ered in the first 2 parts of this arti­cle, and also based on my many years’ expe­ri­ence treat­ing patients with chron­ic pain, I’ve devel­oped key treat­ment rec­om­men­da­tions for my patients with chron­ic pain, fibromyal­gia, and relat­ed con­di­tions.  I’ve sum­ma­rized those self-care rec­om­men­da­tions here in Part 3.

Of course, I don’t have infor­ma­tion about the specifics of your con­di­tion, so don’t make deci­sions about your own health based only on what you’re read­ing here.

Dr. Lavine’s Self-Care Plan for Fibromyal­gia or Chron­ic Pain

  1. You’re not going to find a mag­i­cal cure that eras­es fibromyal­gia alto­geth­er.  It’s more real­is­tic to sys­tem­at­i­cal­ly explore a num­ber of options to sup­port your health, dimin­ish your pain, and improve your func­tion­ing a bit at a time.
  2. Keep a reg­u­lar log of your symp­tom lev­els.  I’ve devel­oped a con­ve­nient chart you can use — you can get a free down­load here.
  3. Find a sim­ple first step you can take to cre­ate a 10% improve­ment.  Once you’ve incor­po­rat­ed that first step into your life, find a sec­ond good thing to improve your sta­tus anoth­er 10%.  Your goal is to dis­cov­er 5 great changes you can make, each of which will improve your sit­u­a­tion by 10%.  This plan is entire­ly real­is­tic.  And you’ll be halfway bet­ter!
  4. Find a med­i­ta­tion prac­tice, yoga class, or prayer rou­tine that cre­ates a calm, cen­tered state of mind.  And stick with it.  It will take some prac­tice, and a min­i­mum of 20 min­utes a day or more.  And it will take awhile for you to appre­ci­ate the ben­e­fit.  Devel­op­ing a calm, cen­tered state of mind is a learned skill that only builds with rep­e­ti­tion.  Don’t give up pre­ma­ture­ly.  Give your­self a chance to tru­ly expe­ri­ence the ben­e­fit.  It will work for you.
  5. Indulge in some form of gen­tle body­work.  I uti­lize two meth­ods in my prac­tice – cran­iosacral ther­a­py and Neu­ro­tac­tile Ther­a­py (or a com­bi­na­tion of the two) – both of which are extreme­ly gen­tle.  But you can also seek out a mas­sage ther­a­pist or oth­er expe­ri­enced body­work prac­ti­tion­er.  There are a num­ber of dif­fer­ent mas­sage or body­work modal­i­ties that could work for you.
  6. Car­dio exer­cise is known to be ben­e­fi­cial, par­tic­u­lar­ly if it isn’t too stren­u­ous.  Depend­ing on your fit­ness lev­el, sim­ply walk­ing can be the best thing.  If you’re out of the habit of walk­ing, start with a 20 minute stroll.  Even reg­u­lar gar­den­ing, bik­ing, or any­thing that keeps your body in motion on a dai­ly and week­ly basis is known to have a heal­ing effect.
  7. Eat a very, very healthy diet.  Here’s the basic out­line: 90% of your food should be fruits, veg­eta­bles, grains, seeds, nuts, beans, eggs, and wild meat — wild caught fish, grass-fed beef or buf­fa­lo, or nat­u­ral­ly-raised poul­try.  Noth­ing made from flour — no bread or pas­ta.  No corn oil, saf­flower oil, sun­flower oil, canola oil.  Here’s a link where you can find out more:  Dr. Lavine’s Detox.
  8. Inves­ti­gate your pos­si­ble need for sup­ple­men­tal vit­a­min D, essen­tial fat­ty acids, and pro­bi­otics.  There are many oth­er pos­si­bly ben­e­fi­cial sup­ple­ments you can learn about too.
  9. Strength­en your social net­work.  Take advan­tage of friends, fam­i­ly, sup­port groups, and oth­er social cir­cles.
  10. The new fibromyal­gia med­ica­tions that tar­get cen­tral brain pro­cess­ing might be worth a shot.  Talk to your med­ical doc­tor.

Take these sim­ple action steps on a con­sis­tent basis and you’ll soon see improve­ment, pos­si­bly major improve­ment.  You’ll find your­self with less pain and a greater abil­i­ty to enjoy life.

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Deepen Your Body of Knowledge

Dr. Lavine’s Ten Step Pro­gram to Con­quer Chron­ic Ill­ness

Part 1 of Fibromyal­gia and Chron­ic Pain

Part 2 of Fibromyal­gia and Chron­ic Pain

Symp­toms of Min­er­al Defi­cien­cy

 

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About Ronald Lavine, D.C.

Dr. Lavine has more than thirty years' experience helping patients alleviate pain and restore health using diverse, scientifically-based manual therapy and therapeutic exercise and alignment methods.

His website, askdrlavine.com, provides more information about his approach.

Please contact him at drlavine@yourbodyofknowledge.com or at 212-400-9663.

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