Fitness Articles

Exercising with Fibromyalgia

The Best Exercises for People with Chronic Pain

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Fibromyalgia patients commonly experience a set of issues referred to as cardiovascular dysregulation, during which blood flow to skin and resting muscles is restricted, which can make these areas hypersensitive to pain. Regular aerobic (cardiovascular) exercise has been showed to increase circulation, thereby helping to reduce pain. But lower-impact cardio options (think swimming, biking, elliptical training and walking) are better options than high-impact cardio (running, jumping rope, plyometrics). Because water exercise (swimming, water aerobics, water running) is so easy on the joints and the water can provide a calming, soothing effect, it's an especially good option for people with fibromyalgia. In general, 2-3 sessions of aerobic exercise each week for 30-60 minutes (work your way up slowly over time) seems to lessen pain in many patients. Using the Rate of Perceived Exertion (RPE) scale is a good way to measure the intensity of your workout (rather than aiming for specific heart rate guidelines), because it’s based on how hard you feel able to work each day—and that may change greatly from day to day when you have fibromyalgia.
 
Resistance (strength) training, using proper progressions and techniques, has been show to improve pain tolerance in fibromyalgia patients as well. Strength training also helps preserve the strength and muscle mass naturally lost as we age, which tends to happen more quickly in fibromyalgia patients (likely due to inactivity). Two sessions per week of full-body strength training (which can be completed in 15-20 minutes) can help reduce symptoms. For strength training ideas you can do at home with little to no equipment, check out SparkPeople's Workout Generator.  
 
Mind-body exercises, such as tai chi, yoga and Pilates have been shown to improve pain symptoms for people with fibromyalgia in self-reported questionnaires. The meditation and breathing activities combined with the low-impact strength and flexibility exercises of these activities have a string of beneficial effects. Although these activities won’t replace traditional aerobic or resistance training, they can be a good supplemental activity a few times each week, or a great place to start if you're new to exercise.
 
Exercise is often just one piece of the prescription for fibromyalgia patients. Often, a regular exercise routine (that includes aerobic exercise, strength training and flexibility training) combined with medication, relaxation training, and other forms of pain management are used to treat the condition.
 
Tips for Sticking with an Exercise Routine Despite Difficulties
There may be times when exercise is out of the question because of a significant flare-up. But for those times when it’s just hard to find the motivation to get off the couch and get moving, how do you stick with it and keep a consistent exercise routine?
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About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.

Member Comments

  • Thank you for all the information! - 6/16/2013 7:58:25 AM
  • It is a Thyroid disorder and fixable!! GO TO THYROIDANSWER.COM and get this book free. He explains why hypothyroid causes all these symptoms plus many more. With all the cheap flouride in our water supply, cooking food in microwave with plastics, all the chemicals in our food...most get this when older. Going by just the TSH is crazy. I had ALL these symptoms back in 2001 and after getting on bio identical hormones and Armour thyroid, I feel great with no pain what so ever. I am 62 and can do 1 1/2 hours of spin class, plus body pump with weights and care for a active 2+year old while her mom is at work. Also go to YouTube and search fibromalgia Dr. Hotze and tons of info comes up. Look at least at this one:http://www.yo
    utube.com/wat
    ch?v=DAmsLFe-drg I hope this helps everyone. - 6/13/2013 8:16:28 PM
  • I was diagnosed in the late '90's. They didn't know as much about it then as they do now. My dr. told me she could prescribe any kind of pain pill I wanted, but the best medicine is exercise! I started out with walking, then I started using a stretchie band or tube. Now I do all kinds of different types of workouts...includ
    ing HIIT! Listen to your body. On those days where I feel uncomfortable and tired, I just do a walk or pilates/yoga. I take Savella 4 x's a day as well. I'm never ever pain free but I feel so much better now than I did in my 20's. The fatigue though...grrr! - 6/13/2013 2:49:39 PM
  • LONIANNE
    Thank You, SP, for this article. I've had "Fibro" for at least 13 years (was diagnosed in 2000), but probably had it even longer than this. Between this and the 2 spinal fusions, I don't exercise at all. There's no way that I can kneel or even lay down on the floor. But this article has given me the encouragement to try SOMETHING in the way of exercise, which I know is needed.

    And for MOMMYTO3PLUS: I am also beginning to realize that there are many things that should be eliminated from our food intake. I hate the fact that MSG & soy are so widely used. Another route that I am trying to follow is the elimination of wheat & it's partners. If you can get a hold of the book, "Wheat Belly" , you will learn a lot of things. When I cut down on those carbs, it makes a difference against my pain. No one thing will ever eliminate Fibro pain 100%, but every little bit helps. Everyone of us is affected differently, and it takes a long time to learn what works for our bodies.

    Please note: The above paragraph is NOT intended to be a slam against what Spark People has here. Weight loss helps everyone: those with arthritis, heart problems, RA, Fibromyalgia, autoimmune conditions, and those being just plain overweight.

    Also, Thank You, SP for mentioning the fact that there is a TEAM for those that suffer from Fibromyalgia right here. I was surprised about this, and at the number of people that belong to that TEAM....WOW!

    Again, a Great informative article!

    - 6/13/2013 12:29:10 PM
  • This is a great article for all sorts of things that cause pain, not just fibromyalgia! Thanks so much for the information! - 6/13/2013 10:16:34 AM
  • Good article. However, there is no mention of a symptom that some people with fibro have which is post exertional malaise. When on exerts oneself either mentally or physically, one has feels like they have the flu for a day or so. I know from personal experience. If you experience this symptom, reduce your workout to a point where you don't feel ill and slowly increase your workout time. Note the word slowly. - 6/13/2013 8:51:02 AM
  • I also have R A so what's good for one is not for the other now today is not a good day everything is swollen - 6/8/2013 8:53:43 AM
  • Thanks Jen!!
    This article reiterated many of the things that I already knew but it was encouraging to me. I have found that exercise is a great help in dealing with my fibromyalgia. When I was first diagnosed I was so afraid exercise would make me worse and in fact the opposite is true. I ride a recumbent exercise bike, lift light weights 2 days a week and do a set of core body exercises and stretching and find the combination of these have been beneficial both for my pain and for my health. There are times when a flare will stop me in my tracks for a while but when things calm down I get back to my exercise routine as soon as my body allow.
    Again thanks for a very clear article and exercise and fibromyalgia.
    Barb - 5/15/2013 11:49:52 PM
  • So glad I saw this article, I wish I would have seen it back in 2010 when I was diagnosed. There was absolutely nothing then. - 5/15/2013 6:55:40 PM
  • I find that walking helps my stiffness a lot! I walk about 6 miles or more daily and am really feeling good when I do it! I also have incorporated weightlifting (light weights) into my workouts and find that the strength training is helping me as well. There are a lot of things to do to help fight this problem and diet changes also help. Im glad that taking a more nutritious and active approach is making those of us that suffer with this feel better!

    - 5/15/2013 6:31:29 PM
  • thank you. - 5/15/2013 6:17:19 PM
  • For Gwendo51, there are countless exercises one can do without getting down on the floor. I too had difficulty getting on floor although with practice I have overcome. When I first got my knee replacements, it was impossible.
    Even on the most painful days when I have a really bad day, there is always something I can do to get in some exercise.
    I am glad the article mentions the symptoms can be vastly different , so there is no one way to handle Fibro. Each person has their own threshold of pain and tolerance.
    Hopefully one can work with a good understanding doctor and get some relief.
    There are days when pain pills are needed, but exercise, weight loss and feeling positive has been my saving grace. Water exercises even if it's just walking back and forth in a pool has done wonders to ease painful joints.
    Tisha - 5/15/2013 4:30:54 PM
  • Excellent Article! The ONLY thing that keeps my fibro at bay is exercise, exercise, exercise! - 5/15/2013 1:22:19 PM
  • Well written. A great review of what I already know, but needed to hear again.
    Thank you,
    Karen
    fibro survivor of 25 years - 5/15/2013 12:13:03 PM
  • I've had fms for over 30 yrs. When I 1st starting experiencing symptoms, I had no idea what was going. After many tests and treatments that were hit and miss, the one defining advice that my rheumo dr told me was..."I can give you any kind of pain medication you want, but the best medication is exercise"! I took her advice. I started with water workouts. Now, I can actually lift free weights, I ran a 5k for a Relay for Life fund raiser. I dropped over 20 lbs. Now I'm in the best shape I have ever been., Yes, there will be good days and bad days. Listen to your body. If its uncomfortable to do a specific exercise, don't do it. - 5/15/2013 11:04:51 AM
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