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Chronic pain management tips
Learn how straightening up can ease your pain
Chronic pain management tips
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I used to do Zumba in front of my television every day, and when I first started the first couple of days I was in agony, but I joined weight watchers as I am 65 lbs overweight and bound and determined to lose the weight. I was using my recumbent bike and treadmill everyday as well, and after about a week of pain, I eventually started to feel much better. But then I gave up. I quit weight watchers, mostly because I couldn't afford it. I stopped exercising, and gained back the 10 lbs I had lost. So now I'm ready to try again. I did Zumba yesterday, only for 10 minutes, and then rode the bike, only for 5 minutes. I want to start out slow because I know my body, and I know better. Unfortunately, I woke up this morning in such pain my husband had to help me out of bed. I have a prn of Toradol, which I don't like to take because it is really hard on my stomach, but this morning I didn't care. I took it. It helped, but I am still in pain. I just was curious about anybody else who exercises, how you started out, if you had pain at first, and what you did about it. I know I can keep going, but I didn't exercise today, just couldn't. I hope I feel well enough to do it tomorrow. But very frustrating. I never had this kind of pain before I got Fibro, and I know it has a lot to do with the reason I gained the weight in the first place. I really do think I would feel much better if I could just get the weight off, but exercising just hurts so darn bad. Help!
Posted on 07/17/12, 12:20 pm |
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When my chiro started me out on some exercises, it was mainly just strengthening and stretching exercises. Honestly, I could only do like 5 of certain things (I was supposed to build up to 20). My chiro was fine with that and he said it was normal. They just had me do whatever I felt comfortable doing that day. Within a couple weeks I was up to 10 and it was getting a bit easier. So, just go very sloooooow. :o) Even if it is 3-5 mins of Zumba for a week or two, then try one or two more minutes. I used to do 5 mins on the stationary bike. That was all I could do without paying for it the next day.
You'll get there :o) Just be kind to yourself! Good luck! 
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I wish I had an answer for you. All I can say is hang in there!
I know exactly what you are going through...I have the same issue. I LOVE to move and dance - can't imagine life without it - and it really stinks when something threatens to take away the things you love! I just keep hangin' in there and trying my best to do what I can... You should keep hangin' in there too! :-) ~Bdancer
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In my opinion hun, you WAY over did it for starting any kind of regimen.
Working out for people with Fibro no longer means "working up a sweat". My suggestion is to start stretching for a week. Add 2 minutes of 1 thing...not both. Do this for 2 weeks. Slowly add another 5 minutes..again do that for 2 weeks. Work your way up to your goal time. Then, and only then add your second goal. Starting with tiny increments. You need to build your endurance before you even consider achieving any goals. Trust me on this one. If I haul this body of mine out to do something, and yes, I can push myself through it, I will be suffering. But when I build endurance first slowly...then I can achieve my old goals. I just can't do it the way how I used to. No more 1-1/2 hr work outs. There are also other ways you can build endurance with low impact, the best is swimming. I know you can achieve your goals. The hardest part is eliminating what we "think" we "Need" to do.
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I agree with wonderbaby. It is amazing how SLOW we have to start when we have fibro. I was advised the same thing- not to add on more than 3 minutes a week.
Also, like you, a virtual sports/gaming system ( Xbox 360 with Kinect). Have discovered the activities that have jarring movements cause the most pain backlash. An easy (but good one for me) is on the Adventures disk that came w/ my system. It has a game called 20,000 Leaks under the Sea. It is fun, gives good stretching as well as calorie burning. 1 level lasts just a couple minutes. You might try switching virtual exercise activities to find one more gentle for you to start with. Hugs
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Yep, I understand! And I'm right there with you. I lost 40 lbs. on weight watchers and exercised up a storm, but then I went into a really bad flare, and I haven't been the same since. I really hurt my body from that intense exercise. So I've probably gained back 25 of those pounds...yuk!
Now if I walk, it can only be for a very few minutes and no power- walking, either. It's a bummer that we pay like we do with the pain afterwards, but I think it's good that you understand it and go slowly.
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Although it is important to exercise, even with Fibro and any type of pain, it has a lot to do with how we do it, how much and how long, and how gently. As my Physical Therapist tells me, you should never stretch or do any type of exercise when it begins to hurt even a little. We all have to build up to our limitations a little at a time. I am very stubborn and want everything yesterday, but I have also paid the price for having that attitude. So, I know now not to allow the exercise to hurt me, and to take things slow.
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I'm down today, but had great yoga yesterday. Tomorrow it's Pilates, which is less exhausting and less aerobic. I am part of a group of 3 older women who work out together with the teacher. I*t's cheaper that way and more fun. I sit down when I am too tired.
Do what you can, and then rest. Have pain pills available and listen to your body. Don't give up. We need to move. Abby
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I don't know how even healthy people do Zumba...all I do is walk when I can. That's it. It typically leaves me in horrible pain but we do have to move our bodies. But like others said...just slow down. I know it's hard to cuz you want to look and feel better but with this illness slow is the way to go.
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