Key takeaways
- Prioritizing sleep through consistent sleep schedules, limiting screen time before bed, and avoiding heavy meals right before bed can help reduce fatigue and pain associated with fibromyalgia.
- Regular aerobic exercise such as swimming or cycling can help improve overall quality of life, while helping manage common symptoms such as pain and stiffness.
- Stress management techniques can help improve mood and reduce symptom severity. Examples include yoga, hobbies, and support groups.
There is no cure for fibromyalgia, but medication, some lifestyle changes, and natural remedies can help people manage the symptoms.
It is best to speak with a doctor if a person is considering trying natural remedies alongside their treatment plan for fibromyalgia. The doctor can advise on the suitability of the remedies based on individual circumstances.
Read on to learn more about natural remedies that may help manage fibromyalgia symptoms.
Getting enough sleep is crucial for managing the symptoms of fibromyalgia. Rest helps manage the fatigue that accompanies the condition.
Practices that can help people get quality sleep include:
- going to bed and waking up at the same time each day
- limiting light and noise at bedtime
- avoiding screen time at least
30 minutes before sleeping - avoiding alcohol and coffee before sleeping
Some people with fibromyalgia may find exercising difficult at first, but building up gradually and persisting can bring benefits. As muscle strength builds over time, pain and discomfort should decrease.
People with fibromyalgia should speak with a doctor before starting an exercise regimen. A physical therapist can help set up a suitable program.
A 2017 review concluded that doing regular aerobic exercise, including swimming, walking, or cycling, is likely to improve health-related quality of life for people with fibromyalgia. It may also lead to better physical function and reduced pain, fatigue, and stiffness.
Stretching and resistance exercises
Speak with a doctor for more guidance on exercises that may help based on individual circumstances.
People with fibromyalgia can tire more easily than people without the condition, and it is important to rest when necessary. Overexertion is a common trigger for a flare-up.
Trying to do too much exercise or too many activities can increase pain and fatigue, so moderation is key.
According to the
These supplements include:
Some people also recommend using topical products containing capsaicin, which is the substance in chili peppers that makes them hot.
However, more evidence is necessary to confirm that these are effective.
People should check with a doctor before using any supplements, as these can sometimes interact with other medications or have adverse side effects.
Many people report that stress makes their symptoms worse. Continuous or intense stress can increase the likelihood of a flare-up.
Suggestions for managing stress
- doing yoga
- journaling or other hobbies
- keeping in touch with friends and family as much as possible
- joining a support group for people with fibromyalgia
A person can also speak with a doctor for information about cognitive behavioral therapy (CBT). CBT is a type of talking therapy that can help a person learn ways to manage stress.
Acupuncture is a type of Chinese traditional medicine in which practitioners insert small needles into specific trigger points on the body.
Numerous peer-reviewed studies and meta-analyses provide evidence that acupuncture can change blood circulation, both locally at the needle site and in broader, systemic ways, which can help relieve the pain and discomfort of fibromyalgia.
A 2023 review found that acupuncture may help to alleviate pain in people with fibromyalgia. However, the review also noted that most studies only displayed short-term results.
More research is necessary to better understand the potential for acupuncture as a remedy for managing fibromyalgia pain.
Speak with a doctor about finding a qualified and licensed acupuncturist.
Massage is a well-known treatment for sore muscles and joints.
It involves the gentle manipulation of the body to:
- increase range of motion
- reduce stress
- promote relaxation
- relieve pain
It is important to note that massage can be painful for some people with fibromyalgia. If a person wishes to try massage to ease symptoms, they should stop the massage if they experience any pain. The intensity of the massage should be moderate at the most.
A small 2012 study looking at the use of flotation therapy to treat fibromyalgia found that it provided temporary symptom relief. A total of 81 participants with fibromyalgia from five different countries received three free float sessions. In exchange, they completed a questionnaire.
The participants reported significant temporary reductions in:
- pain
- muscle tension
- stress
- anxiety
- sadness
They also noted significant increases in relaxation, feelings of well-being, energy, ease of movement, and quality of sleep.
Repetitive transcranial magnetic stimulation (rTMS)
Initial research on this therapy has shown promising results, according to the
Speak with a doctor for more information about rTMS and its potential benefit for fibromyalgia.
In biofeedback therapy, people use special equipment to monitor how their brain activity changes in response to specific events and situations.
This can help them become more aware of what triggers their discomfort, and it provides some insight on changes that they can make to help them control it.
The
A doctor can provide more information about biofeedback therapy and whether they recommend it based on individual circumstances.
Some natural remedies that may help manage symptoms of fibromyalgia include getting enough quality sleep, aerobic exercise, and stress management.
Other remedies, such as massage, may help, but they may not be suitable for everybody. Speak with a doctor for more information about remedies for fibromyalgia that a person may be able to try alongside their treatment plan for fibromyalgia.