How To Conserve Energy: Self Care Edition #5 (moving)

One of the MOST valuable lessons I ever learned in relation to chronic pain was that movement is good for pain. When pain persists our pain receptors become hypersensitive and without an actual injury anymore the nervous system sends faulty pain messages to the body. However when we move our bodies these movement messages will actually reach our brain faster than the pain messages do! Moving your body while you're in pain can be tough though so here are some suggestions on how to make it more manageable.

TIP #1: Take it slowly.

The saying "slow and steady wins the race" holds true except that there's no race to speak of. Exercise, or I like to refer to it as movement is not a race to the finish line. It's a slow and steady climb towards better health. When I was first diagnosed with Fibromyalgia I was in a big flare and I couldn't walk for more than 10 minutes at a time. After walking I would come home exhausted and require lots of rest before I could continue on with my day. Today I've built up my tolerance to hour long walks. This did NOT happen overnight! It took me years, almost four to be exact to work up to what I do today. There are some days that I don't feel up to an hour long walk and I'll cut it down by about 25%-50%. That's okay. I would rather take it slowly than push myself too hard and then pay for it for days to come.

If you currently don't move around much start slow. Go for a five minute walk or a 10 minute bike ride. Reward yourself with a huge pat on your back for taking care of yourself because self care is so important for everyone's wellbeing, especially when you're in chronic pain.

TIP #2: Take breaks.

A fellow Constance Lethbridge patient and friend of mine, Pepita also has Fibromyalgia. Recently she traveled overseas and did a lot of sightseeing while there. One of the things she mentioned were the value of breaks. You don't need to walk for an entire hour without stopping! As Pepita told me, you can do 15 minutes of walking and then take a break at a local café and then wander off again. There's no shame in taking a break and it doesn't have to be all or nothing. Much energy can be saved like this!

TIP #3: Be mindful.

Being mindful means being aware in the present moment. If you practice mindful moving you're aware of how you're moving and what it feels like to you. This is important. While you want to relearn the signals your brain is sending to your body when you're in chronic pain, you also want to be aware of how things feel in the moment. This can prevent you from moving in a way that could cause you actual injury. My rheumatologist once told me that since Fibromyalgia affects so many things in your body (pain, digestion, sleep, etc...) that sometimes people make the mistake of not bringing up things to their doctors, essentially dismissing all symptoms as Fibromyalgia symptoms. Be mindful of what your body is trying to tell you. Listen to it like a curious child. Being mindful will also conserve energy in the long run as pushing things too far can lead to flare-ups.

TIP #5: Stretch.

Stretching helps keep the body; its ligaments, muscles, tendons and joints, more flexible. Taking the time to stretch before and after moving can help prevent injury and prepare your body for exercise. Anything that helps prevent injury saves you the energy of dealing with an injury later on down the line.

TIP #6: After moving.

Finding ways to deal with pain after movement is realistic. Even without chronic pain concerns people often experience pain and soreness after exercise. Some people like to apply ice after moving and they find that helps with the pain. For other people it's heat. Sometimes acetaminophen or ibuprofen (check with your doctor) might be required. Find the things that work for you.

I think a very valuable lesson is to take it slow and take breaks before you feel like you need them. Listen to your body and prepare for movement. Take care of yourself afterwards. These serve as preventative measures so you don't overdo it.