I suffer from pain when placing unweighted bar less than 1 kg (Specific for ladies) on my back and doing squats like routines in body pump class due to the reduced range of motion of my left shoulder/arm and i feel very uncomfortable after dropping it off. I also have wrist joint pain bilaterally also affecting my performance in several exercises. I am taking pills by my doctor but its not helping. I feel better when i go for a yoga class. So i would like to know how can i train with all these symptoms. I stopped training for a whole year due to pain that doctors couldnt diagnose until recently. I am in recovery/rehabilitation phase. If anyone can help with any information to help me go through this, ill be grateful.
making specific recommendations without having seen you in person is difficult. However, there are a few generic points I can make.
It is certainly smart of you to stop doing things that hurt. Taking a yoga class that makes you feel better is a great first step. Another for of exercise to explore is any form of aquatic training. Since you mention shoulder ROM problems, it could be water aerobics rather than swimming.
I would also suggest that you have your shoulder checked out. It may be a problem that has nothing to do with FM but is not properly followed up on because “it’s FM”. A physical therapist should be able to identify any other underlying issue. And a PT may also be able to assist you with other exercises.
I hope you will be better soon.
Hello Sara Farag,
Do what you enjoy in the pain free range of motion. Make the exercises yours; do what you can without trying to keep up with someone else.
A neurologist mentions that pain can stem from undiagnosed issues (physical and mental) from the past, also.
Best of health,
Natalie aka NAPS 2 B Fit.
It sounds like your body is in dire need of a fascial care program. Tight fascia can constrict not only your muscles but can constrict the fascial rings around your neurovascular bundles. My clients control their fibromyalgia and other chronic pain issues using The Fascianation Method program of self-myofascial release. Even neuropathies have been resolved using the program. Check out
Continue the yoga too!
I am a founding member of The Fascia Research Society and am compelled to teach people that soft tissue care, especially fascial care will treat, even mitigate so many conditions that aren’t resolved with pharmaceuticals or surgery!!!
I am a big supporter of water exercise. A good instructor can show you how to get results. But take it all slowly. You should really find an instructor near you. And be sure to get clearance from your health care team.
I would stop doing things that aggravate your issues. If there are some things that you love too much to stop doing, you need to:
1. Regress the effort/intensity to below a tolerable level. This means to zero/or virtually zero discomfort levels.
2. Evaluate the mechanics of the activity and be sure that you are not creating more problems.
3. Begin with short bouts of the activity. You can add small amounts of time if no issues arise. But also, reduce time of activity if issues do present.
4. Focus on small victories and only look at issues to guide your training. It is going to be up and down. Take the down moments as education and don’t dwell on them. Even with the best program design, issues can still pop up. If you are paying attention and not over working for where you are at in the present, then issues are out of your control. Letting that get to you is a waste of energy. Stuff happens, regroup and keep looking forward.
I hope things brighten for you.