Fibromyalgia can make every day feel like an unrelenting, invisible struggle. The chronic pain, the fatigue, and the unpredictable flare-ups: none of it is easy. As the pain signaling in fibromyalgia is rooted in central nervous system sensitivity, conventional treatments alone don't always bring enough relief.
Not surprisingly, patients are exploring treatment options like ketamine infusion therapy to interrupt persistent pain pathways when other approaches haven't sufficed. Rocky Mountain Mind and Body explains that this infusion lasts about 40 to 50 minutes.
Beyond that, there are several other strategies that can help relieve chronic fibromyalgia pain. Below are a few of them.
#1 Try Low-Impact Exercises Daily
Moving when you hurt seems counterintuitive, doesn't it? But consistent, gentle movement is a powerful painkiller. Staying active helps you stay mobile and strengthens your muscles.
A study published in ScienceDirect found that a 15-week exercise intervention improved pain in patients with fibromyalgia.
Go for low-impact activities, as they will not cause a painful flare-up. Walking is a great example. It offers a full-body workout while protecting your joints. A brisk pace specifically improves joint flexibility and circulation, and promotes the release of endorphins, which serve as the body's natural pain relievers.
Yoga and Tai Chi are also excellent options. They combine gentle stretching with controlled breathing. Yoga's mindful breathing techniques help calm your mind and relieve muscle tension.
Water exercises like swimming and aerobics provide excellent joint support. They offset body weight, which simplifies movement. Low-impact cycling is another effective aerobic option.
The critical rule, however, is that you must pace yourself. Don't push yourself too hard. Pushing past your limit will often trigger a painful flare. Also, start small, maybe just 5 or 10 minutes a day. Gradually increase time over several weeks.
#2 Eat a Balanced, Anti-Inflammatory Diet
Certain foods either calm inflammation or promote it. Chronic inflammation throughout the body can significantly worsen generalized fibromyalgia pain. Eating well is an active way to protect your overall health and reduce symptoms.
Focus on building a plate rich in nutrients that support your nervous system. Load up on fruits and vegetables daily. They are full of antioxidants that protect nerves from stress. Leafy greens, seeds, and legumes have magnesium, which is vital for regulating muscle and nerve function.
Increase your intake of Omega-3 fatty acids. Found in fatty fish like salmon, walnuts, and flaxseeds, these fats reduce inflammation. They work by lowering pro-inflammatory chemicals called cytokines.
Your gut health plays a major role in controlling body-wide inflammation. Eat whole grains and lentils to nourish your gut biome. Cook your food in healthier oils like olive, canola, or avocado oil instead of refined ones.
Fibromyalgia patients are often highly sensitive to blood sugar shifts. These quick highs and lows can trigger flares. Try to limit white flour and white sugar. Processed foods often contain fats that directly cause inflammation. Avoid vegetable oils like corn oil used in fried foods.
#3 Explore Adjunctive Medical Therapies
Sometimes, self-care needs extra support from medicine. These drug therapies are called adjunctive. They work alongside your exercise and diet efforts.
The main goal of these medicines is to reduce the pain volume in your central nervous system. This means calming the pain signals traveling through your brain and spinal cord.
The FDA has approved three medications specifically for fibromyalgia. They are milnacipran (Savella), duloxetine (Cymbalta), and pregabalin (Lyrica).
Duloxetine and milnacipran are serotonin-norepinephrine reuptake inhibitors. They increase certain brain chemicals, called neurotransmitters. This action helps relieve widespread pain and often improves mood.
Pregabalin is an anticonvulsant. It binds to a protein in nerve cells. This action reduces heightened pain sensitivity in the central nervous system.
You could also explore ketamine infusion therapy. This therapy administers controlled, low doses of the dissociative anesthetic ketamine intravenously.
A study published in PMC revealed that a patient who took intravenous (IV) ketamine therapy 1 hour daily for 10 days experienced over 50% pain relief.
Ketamine works on the N-methyl-D-aspartate (NMDA) receptors in the brain, interrupting pain pathways and offering relief for some individuals with chronic, treatment-resistant pain.
While not a first-line therapy, it may be an option to discuss with a qualified pain specialist if traditional medications aren't providing enough comfort.
Paving the Way for a Better Quality of Life
Fibromyalgia may be chronic, but your pain doesn't have to control your entire life.
You can find relief if you weave these habits into your daily life. Try one strategy at a time, so you can tell what is actually making a difference. Over time, these simple choices can create meaningful shifts in your energy, comfort, and overall well-being.
Above all, be gentle with yourself. You're managing a condition that requires resilience, self-awareness, and patience. That is why every step you take toward relief is a step worth celebrating.
