How To Effectively Tackle Fibromyalgia Flare-Ups

Fibromyalgia can cause widespread pain all over the body especially the muscles, tendons & ligaments. The problem remains unexplained as the actual cause behind the disorder is yet to be found. At times, however there may be an aggravation of the symptoms causing a flare-up, lasting for a few days or more than a week.

Possible causes of Fibromyalgia flare-up

Fibromyalgia flare-up can possibly occur due to reasons such as hormonal imbalance, stress, shift in sleep pattern, change in weather or any kind of surgery.

Common symptoms of Fibromyalgia

1. Chronic pain in muscles & tendons

2. Pain in tender points across the neck, shoulder and buttocks

3. Stiffness in muscles and joints particularly in the morning

4. Depression

5. Fatigue

6. Sleep issues

7. Headaches

Effective measures to tackle Fibromyalgia flare-ups

Trigger of Fibromyalgia flare-ups can cause extensive pain, affecting the quality of life. The best solution for treating flare-ups is to prevent them by following certain effective measures:

1. Reduce anxiety & stress

Anxiety and stress are significant reasons behind Fibromyalgia flare-ups. Avoid stressful situations by performing exercises like deep breathing or Yoga. Listen to relaxing music or spend quality time with your loved ones. Such activities help to alleviate stress and depression levels.

2. Exercise regularly

Regular exercise can help in cutting down the pain of Fibromyalgia. Perform low-impact exercises like cycling, walking and swimming. It helps in improving the strength of muscles as well as reduces fatigue & depression.

3. Take a gentle massage

A gentle massage helps to ease down muscle ache and stiffness. People suffering from Fibromyalgia flare-ups often suffer from anxiety. Massage, apart from relieving pain, also helps to relax and alleviate the stress levels.

4. Get adequate sleep

Fibromyalgia flare-ups can be prevented by getting an adequate amount of sleep. Sleep for at least 7-8 hours every night. Maintain sleep hygiene by following a few simple steps, such as avoiding the intake of caffeine rich beverages or working in the computer late at night.

5. Maintain a healthy diet

Fibromyalgia flare-ups can be prevented by maintaining a healthy diet. Include fruits, vegetables, protein and whole grains regularly in your diet. It boosts the immune system and energy levels in the body.

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607. 

Overcome Shoulder Pain With 5 Simple Exercises!

Shoulder pain can cause a lot of distress in your life. It can restrict the free movement of the shoulders. Our shoulder consists of ball & socket joint and it has to be moved almost throughout the day to perform different activities. Pain occurs when we hurt ourselves while performing strenuous physical activities like sports or manual labour.

However, it can be addressed effectively by following a few appropriate exercises. Exercise helps to increase the flow of blood supply across the muscles and ligaments as well as reduce the pain considerably. 

1. Arm-across-chest-stretch

• Grasp the right hand over and place it beside the waist
• Bring your left hand behind the elbow
• Pull the right arm across the left over the chest
• To ease the pain, bring down the arm until pain subsides
• Clasp for 30-60 seconds
• Relax and repeat the process with the left arm
• Perform 3-5 times

2. Neck Release

• Sit straight and gently bring the chin towards the chest, stretch should be felt behind the neck
• Lean the head to the left and stretch the right shoulder
• Lean the head to the right and stretch the left shoulder
• Perform each stretch by holding up to 1 minute

3. Chest Expansion

• Put an exercise band behind the back
• Clasp the band with both hands
• Hold the band and bring the shoulder blades together
• Slowly lift the chin upwards
• Perform deep breathing for 10-15 seconds
• Repeat  3-5 times

4. Seated Twist

• Sit straight in a chair and keep the knees together
• Turn the torso towards the right, place the left hand on the outer part of the right thigh
• Rest the shoulders and face towards the right and slowly push the right thigh
• Breathe deeply for 10-15 seconds and relax
• Repeat it on both the sides for 3-5 times

5. The 90, 90 Shoulder Stretch

• Stand in front of the door
• Raise the arms up to form a 90-degree angle from the body to shoulder
• Position the hands on a particular side of a door frame
• Put one step ahead while standing straight aligning the neck and spine
• Bend forward and face against the door frame
• Hold the stretching position for 20-30 seconds
• Repeat 2-3 times

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607. 

Simple Measures To Overcome Muscle Cramps

Cramp in muscles can cause severe pain. It occurs due to spasms that result in stiffness or swelling in the muscular area. There are several reasons behind the problem: lack of fluid intake, poor circulation of blood, strenuous physical activity, etc. Below are some simple measures that can not only help overcome cramps but also prevent them in the future. Let us find out how.

1. Stretch over the cramp

For an immediate relief, gently stretch the cramped muscle and rub over the affected area. For instance, if there is a cramp in the calf, stretch the muscle by pulling the foot upward. If the cramp is at the front thigh, sit on a chair steadily and pull the foot back towards your buttock.

2. Massage the affected area                       

Make sure that you massage over the affected area. A tender massage over the muscles can minimize the pain. It helps to calm down the tensed muscles. It also reduces the stiffness and swelling.

3. Use moist heat therapy

Moist heat therapy helps to increase the flow of blood upon the muscle cramp. It can be done by wrapping a wet warm towel over the affected area. The therapy helps to enhance the blood and oxygen flow and heal the damaged tissues.

4. Do warm-ups and cool-downs

Always perform warm-ups and cool-downs before and after working out. It helps to keep the muscle flexible, reduces the chances of cramps as well as prevents injury of muscles.

5. Drink adequate water

Drink at least 8 – 10 glasses of water a day.  It prevents dehydration and fluid loss. Lack of water intake can cause cramps in the muscles. Drink water even when you are not feeling thirsty and ensure that you drink more while doing any strenuous activity. It prevents dehydration and fluid loss.

6. Intake calcium and magnesium

Minerals like calcium and magnesium help in proper functioning of the muscles and prevent cramps. Try to include food items like green leafy vegetables, banana and milk in your everyday diet.  

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.