Self-Care Tips to Manage Polymyalgia: Daily Routines for Relief

Self-care doesn’t replace medical treatment—especially steroids or other medicines your clinician prescribes. It supports them, helping you feel and function better, experience fewer flares, and return to the activities you value. Think of it as your daily “physio, fuel, and focus” plan.

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Morning “de-rust” (10–15 minutes)

• Warmth first: warm shower or heating pad over shoulders/hips for 5 minutes.
• Gentle range-of-motion:
  • Shoulder circles (forward/back, 10 each)
  • Pendulum swings (hold a counter, small circles 30–60 seconds each arm)
  • Hip openers (standing mini-marches, 30–60 seconds)
  • Ankle pumps and calf raises (10–15 each)
• Easy activation: sit-to-stand from a chair (5–10 slow reps), wall push-ups (5–10).

“Little and often” movement snacks

Set a timer every 45–60 minutes while awake:

• 2–3 minutes of walking around the room
• Posture reset: shoulder blades down/back, chin gently tucked (3 breaths)
• 5 gentle neck turns and side bends

Strength (2 to 3 non-consecutive days/week)

• Goal: 1–2 sets of 8–12 reps for major muscle groups with light resistance (bands or light dumbbells).
• Focus areas: glutes (bridges), thighs (sit-to-stand), back (rows with band), chest (wall push-ups), shoulders (scaption lifts with very light weight).
• Stop 2–3 reps before form breaks or pain sharpens.

Aerobic (most days)

• Start with 5–10 minutes of easy walking or cycling; build toward 20–30 minutes as tolerated.
• You should be able to talk in full sentences (the “talk test”).

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Pacing: manage energy like a budget

• Plan your day with one “must-do,” one “nice-to-do,” and pre-scheduled breaks.
• Prioritize tasks that move life forward; park perfection.
• Pause before you have to—set a timer to rest 5 minutes every 30–45 minutes during physical tasks.
• Alternate heavy/light tasks (laundry → seated emails → prep dinner seated).

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Heat, cold, and comfort gear

• Heat relaxes stiffness (heating pad, warm bath, heated neck wrap).
• Cold can calm localized inflammation after activity (10–15 minutes with a cloth barrier).
• Supports: ergonomic pillow, lumbar roll, cushioned mat for meal prep, shower chair if mornings are tough, reacher/grabber to reduce shoulder strain.

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Sleep: your built-in anti-inflammatory

• Consistent schedule: the same sleep/wake time—even on weekends.
• Wind-down ritual (30–45 minutes): lights dim, warm shower, gentle stretches, breathing (see below).
• Pain-aware setup: side-sleepers can hug a pillow to support shoulders; back-sleepers try a thin pillow under knees.
• Bedroom basics: cool, dark, quiet; no screens for 60 minutes before bed.
• If you can’t sleep: get up, keep lights low, do something calm, and return when sleepy.

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Stress relief that actually fits into a busy day

• Box breathing (4-4-4-4): inhale 4, hold 4, exhale 4, hold 4—for 2–3 minutes.
• Guided relaxation: body scan audio while in bed.
• Micro-mindfulness: pick one routine activity (making tea) and do it slowly with full attention.
• Joy medicine: schedule a short, enjoyable activity daily (music, sunlight on your face, a call with a friend).

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Nutrition basics for PMR

• Regular meals with protein at each (eggs, fish, legumes, poultry, tofu).
• Fiber and color: vegetables, fruits, whole grains—aim for “half the plate plants.”
• Healthy fats: olive oil, nuts, seeds, avocado; favor fish (omega-3s) 2–3x/week.
• Limit ultra-processed foods, sugary drinks, heavy alcohol (can worsen sleep and inflammation).
• Bone health (especially if on steroids):
  • Calcium-rich foods (dairy or fortified alternatives, leafy greens)
  • Vitamin D per your clinician’s advice; get levels checked.
• Hydration: keep a water bottle handy; mild dehydration can worsen fatigue.

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Medication habits that help

• Take steroids/other meds exactly as prescribed. Do not change or stop suddenly.
• Timing: many people take prednisone in the morning with food to align with natural cortisol rhythm (follow your clinician’s advice).
• Track side effects: sleep changes, mood, blood sugar, blood pressure—bring notes to visits.
• Bone protection: ask about calcium/vitamin D and whether you need additional bone-strengthening medicines.

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Write your personalized flare plan

Create this with your clinician so you’re not guessing on a bad day.

My PMR Flare Plan (template):

• How I know it’s a flare: increased morning stiffness >45–60 minutes, new/worse shoulder/hip pain, ADLs (getting dressed, rising) harder for >48 hours.
• Step 1 (home care for 24–48 hours): reduce activity by 25–50%, gentle ROM 2–3×/day, heat in the morning, cold packs after activity, prioritize sleep, calm breathing 3×/day.
• Step 2 (per clinician guidance): medication adjustments (only if pre-agreed), when to message/visit clinic.
• Step 3 (seek urgent care if): see red-flags below.

Print this and keep a copy on your fridge or phone.

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Track what matters

Use a simple weekly log:

• Morning stiffness (minutes)
• Pain (0–10) and where
• Fatigue (0–10)
• Activity you did (minutes)
• Sleep hours/quality
• Notes: weather, stressors, foods out of routine, infections, travel

Patterns will jump out after a few weeks and help you fine-tune pacing, exercise, and meals with your clinician.

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Work, home, and travel tips

• At work: ask about temporary adjustments—flexible start times, a sit-stand setup, task rotation, micro-breaks.
• At home: sit for prep tasks, use lighter cookware, divide laundry into smaller loads, store heavy items at waist height.
• Travel: plan stretch breaks every 60–90 minutes by car; on flights, walk the aisle when you can, use a small travel pillow for neck support, and keep meds in your carry-on with a list of prescriptions.

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Complementary options (use wisely)

Some people find added relief with gentle massage, acupuncture, heat-based therapies, Tai Chi/Qigong, or mind-body practices. These should complement— not replace — medical care. Introduce one change at a time so you can judge what actually helps.

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When to call your clinician — and when to go now

Contact your clinician soon if:

• Function drops for more than a couple of days despite pacing and home care
• New areas of pain or swelling you haven’t had before
• Side effects from medicines (mood, sleep, blood sugar, blood pressure changes)

Seek urgent care the same day if you have symptoms that could suggest giant cell arteritis (GCA)—which sometimes occurs with PMR:

• New or severe headache, scalp tenderness
• Jaw pain when chewing
• Vision changes (blurred, double, or loss), or a curtain over vision
• Fever, unexplained weight loss

Vision symptoms are an emergency: go immediately.

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A sample gentle week (adjust to your reality)

• Daily: morning de-rust + movement snacks every hour you’re awake
• Mon/Wed/Fri: 15–20 min walk + light strength (glutes, thighs, back, chest, shoulders)
• Tue/Thu: 20–25 min walk or cycle + 5 min stretch/breathing
• Sat: light activity you enjoy (gardening, market stroll)
• Sun: rest + mobility, prep meals, review your symptom log

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Quick FAQ

Can I exercise while on prednisone?
Yes — gentle, regular activity helps maintain muscle and mood. Avoid overdoing it; increase slowly and watch next-day stiffness.

Do specific foods “cure” PMR?
No single food cures PMR. A balanced, mostly whole-foods pattern supports overall health and may help you feel better.

Will this go away?
Many people improve over time with proper treatment and self-care. Your course is individual—stay in touch with your clinician.

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Your takeaway

Self-care for PMR is a set of small, repeatable habits: gentle daily movement, smart pacing, good sleep, nourishing food, and an agreed-upon flare plan. Start with one or two changes, track how you feel, and build from there. Progress — not perfection — wins.

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Medical disclaimer: This article is educational and not a substitute for medical advice. Always follow your clinician’s guidance and local medical services for urgent concerns.