Back pain, osteoarthritis, and fibromyalgia are all conditions we see clients with daily at Animated Physio, whether in our classes, or at physio appointments, for help with management of these conditions. Whilst these conditions are all different, they do have similarities in the way they’re managed, so here are our 5 top tips that can help settle symptoms of all 3 of these conditions:
Pace yourself to help back pain, osteoarthritis, and fibromyalgia
- Break tasks down into smaller, more manageable segments, and take breaks as needed to avoid overexertion
- Make sure you pace yourself, even on good days, to avoid going into a ‘boom & bust’ cycle
- Although you will find you can do more some days than others, try to always to a little bit to help maintain your strength in the long-run to prevent further deterioration from loss of strength as well as your condition
Regular exercise is great for back pain, osteoarthritis, and fibromyalgia
- Low-impact exercise such as Pilates is brilliant for improving flexibility and reducing pain
- Start slowly and gradually increase the amount you’re doing
- Strengthening exercises are really helpful to build muscles around your joints, so that they become better supported
Stress management is really important if you have a diagnosis of back pain, osteoarthritis, or fibromyalgia
- Practise stress-reducing techniques such as deep breathing & relaxation exercises
- Prioritise sleep & self-care to lower cortisol (stress hormone) levels
- Identify sources of stress in your life, and see if there is any way you can reduce these
The next posture is the best posture
- Change position regularly between sitting, standing, and stretching to keep symptoms to a minimum
- If you spend time on a computer, make sure you use a supportive chair at a comfortable height
- Try and avoid staying in one position for too long as this can cause you to stiffen up and therefore exacerbate your symptoms
Balanced nutrition is essential for those suffering from back pain, osteoarthritis, or fibromyalgia
- Try to avoid processed foods
- Stay hydrated by drinking plenty of water throughout the day
- Maintaining a healthy weight can help reduce the load and pressure on your joints
Within our classes, we work on supporting you with the first 4 of these 5 top tips, and we ‘d love to show you how our classes can help for free, at our special Introduction to Pilates Class, held on Wednesday 14th February. And, as it’s Valentine’s Day, why not bring a friend along too for an enjoyable morning out, filled with mindful movement?
Going forwards (or if you can’t make this session), our Pilates Foundations classes will be a fantastic option for you to come into a supportive environment, and complete safe, yet effective exercise for your condition. You can find out more about our Pilates Foundations classes here.
And, to help you address top tip number 5, we also have a special nutrition workshop running in April. You can find out more about this here.