How to self-manage normal fatigue and myalgia (muscle aches) due to stress and physical activities?

From the Guidelines

To self-manage normal fatigue and body aches caused by stress and activities, prioritize a multifaceted approach that includes regular assessment of fatigue severity, impact, and coping strategies, as well as tailored physical activity interventions and psychoeducational interventions. This approach is supported by the 2023 EULAR recommendations for the management of fatigue in people with inflammatory rheumatic and musculoskeletal diseases 1.

Some key strategies to consider include:

• Prioritizing adequate rest with 7-9 hours of quality sleep nightly and incorporating short 10-20 minute daytime breaks when needed
• Staying hydrated by drinking 8-10 glasses of water daily and maintaining a balanced diet rich in anti-inflammatory foods like fatty fish, colorful fruits, vegetables, and whole grains
• Engaging in regular moderate exercise, such as walking, swimming, or gentle yoga, for 30 minutes most days to reduce stress hormones and release endorphins that naturally combat pain and fatigue
• Applying heat therapy using warm baths or heating pads for 15-20 minutes to relax muscles, or cold packs for 15-20 minutes to reduce inflammation
• Practicing stress management techniques, such as deep breathing, meditation, or progressive muscle relaxation, for just 5-10 minutes daily to reduce tension that contributes to physical discomfort

It is essential to recognize that fatigue is a multifactorial symptom that requires a comprehensive approach, taking into account individual needs and preferences, clinical disease activity, comorbidities, and other psychosocial and contextual factors 1. Shared decision-making between the person with fatigue and health professionals is crucial to develop a personalized management plan. By addressing both the physical and psychological factors that contribute to everyday fatigue and soreness, individuals can better manage their symptoms and improve their overall quality of life 1.

From the FDA Drug Label

For Muscle Aches & Pain label • temporarily relieves minor aches and pains due to: • muscular aches • backache The FDA drug label does not answer the question.

From the Research

Self-Management of Normal Fatigue and Body Aches

To manage normal fatigue and body aches due to stress and activities, several strategies can be employed:

• Physical Activity: Regular physical activity, such as aerobic exercise, strength training, and flexibility exercises, can help reduce fatigue and improve overall physical and mental health 2, 3, 4.
• Sleep Hygiene: Proper sleep hygiene, including maintaining a consistent sleep schedule, creating a relaxing sleep environment, and avoiding stimulating activities before bedtime, can help improve sleep quality and reduce fatigue 5, 3.
• Healthy Diet: A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources can help provide the energy and nutrients needed to manage fatigue 5, 3.
• Stress Management: Engaging in stress-reducing activities, such as meditation, yoga, or deep breathing exercises, can help manage stress and reduce its impact on fatigue and body aches 6.
• Pacing Activities: Pacing activities to avoid overexertion and taking regular breaks can help manage fatigue and prevent exacerbation of body aches 5.

Exercise and Fatigue

Exercise can have both positive and negative effects on fatigue:

• Positive Effects: Regular exercise can help reduce fatigue and improve overall physical and mental health by increasing energy levels, improving sleep quality, and reducing stress 2, 3, 4.
• Negative Effects: Overexertion or intense exercise can exacerbate fatigue and worsen body aches, particularly in individuals with underlying medical conditions 5, 4.

Managing Body Aches

To manage body aches due to stress and activities:

• Stretching and Foam Rolling: Engaging in regular stretching and foam rolling exercises can help reduce muscle tension and improve flexibility 2, 4.
• Heat or Cold Therapy: Applying heat or cold packs to affected areas can help reduce pain and inflammation 4.
• Relaxation Techniques: Practicing relaxation techniques, such as deep breathing exercises or meditation, can help reduce stress and promote relaxation 6.