Energy Conservation Techniques and Correct Body Mechanics For Fibromyalgia and Conditions Causing Chronic Pain
Fibromyalgia is a condition characterized by widespread musculoskeletal pain accompanied by conditions such as fatigue, anxiety, depression, headaches along with mood, memory and sleep issues.
Having to live through this constant debilitating pain and discomfort can take its toll on the body and cause further aggravation of symptoms.
Daily living tasks are energy consuming for anyone but require even greater use and expenditure of energy for those living with fatigue, pain and subsequent exhaustion.
Here are some simple ways to make those everyday tasks easier:
Breathing:
One important thing to remember while engaged in activity or at rest is the breathing. As far as possible, keep the breath even i.e the inhale and exhale the same length. Not rushed but quiet and deep.
Cut out unnecessary work:
Take a look at what jobs can be eliminated in the day. Are there whole jobs or maybe steps of a job that are not essential but are still being done because of force of habit? Also, declutter your work space.
Sit down whenever you can:
Sitting requires less energy than standing. Arrange work areas so that things needed for that particular task are handy and there is no walking to and fro which is very energy consuming.
Be Efficient in Movement:
Use of both arms in symmetrical, smooth movements whenever possible.
Use the strength available from the stronger and bigger proximal muscles or muscles closer to the center of the body versus the smaller distal muscles or muscles away from the center of the body. This requires less energy expenditure.
Let gravity assist you in tasks rather than working against it.
Use a wheeled kitchen trolley to transport items when possible.
Good Body Mechanics:
Principles are based on good joint alignment within the tolerance of pain.
Keep the head aligned with the trunk
Keep shoulders and hips parallel
Tuck the hips and use a low stool for resting one foot while standing
Push instead of pull
If a person must lift (and carry), "he should keep the object close to the body to reduce the length of the resistance lever arm and subsequently the strain on trunk muscles and spinal ligaments." (Trombly 412)
Avoid repetitive movements.
Rest, Rest, REST:
Fatigue can lead to poor body mechanics and result in decreased safety.
Remember to take those rest breaks. Respect your body and rest even before you start to feel fatigued.
Delegate tasks to others when possible.
Its Okay to Validate Yourself:
Start Journaling Your Daily Routine, Thoughts and whatever else you might want to write about.
Taking some time to "listen" to your self may make you identify some unresolved needs.
Allow Yourself Time To Sit Down and Relax.
You deserve it!
Source: Trombly, Catherine A. Occupational Therapy for Physical Dysfunction. 3rd. Baltimore: Williams $ Wilkins, 1977. 412. Print.