What types of exercise are recommended for people with fibromyalgia?

Most any types of endurance, strengthening, and stretching exercises are awesome if you have fibromyalgia. But even completely healthy folks have trouble dragging themselves to the gym. If you have fibro, you'd probably rather lie face down in a pile of dirty socks than go for a jog.

But here's the contradiction. The widespread or deep muscle pain and fatigue of fibro makes you naturally want to exert yourself as little as possible, but if you can manage to start moving more, you'll start to feel less pain and fatigue. Think about it like this: Giving into the pain is just what that pain wants you to do. You have to fight against it. If you start moving around even for 5 or 10 minutes to start, you will begin to strengthen your core body and increase your physical endurance.

But you sure don't have to train for a triathalon with fibromyalgia. In a study reported in the Archives of General Medicine, researchers found that people with fibromyalgia who were taking medication benefited from walking, simple strengthening movements, and stretching. Try using moist heat applications or a warm shower before and after your exercise session. The warm heat on the painful muscles helps to lower both pain and stiffness. Above all, talk openly with your doctor. Get more information on what you can do to increase fitness and endurance with fibromyalgia.

Research has shown that regular activity is one of the most effective treatments for fibromyalgia. This can often be challenging for someone with fibromyalgia. So look for simple ways to add light activity to your day: 

• Take the stairs instead of the elevator
• Park at the far end and walk across a parking lot 
• Get off the bus one stop early and walk

Talk to your doctor before making changes to your exercise routine. 

More exercise is not the key to managing fibromyalgia. It is the type and amount of exercise that is important. Overdoing can place unnecessary stress on an already stressed out system and you will give up.

With every exercise for FM, the motto is always, start low and go slow. There is increasing evidence that myofascial pain syndrome is a comorbid condition to FM. When you exercise a muscle with myofascial trigger points (see http://thesethree.com/MPS_Research.html), it will cause rebound of the trigger point (TrP). This causes further shortening and dysfunction of the muscle, increased pain, and activation of latent trigger points which will then cause pain that can be well away from the primary TrP. These referral patterns are consistent among all patients.

If exercising causes more pain, you are less likely to stick with it so experiment with different types of movement, such as warm water therapies, walking, flowing yoga, T’ai Chi and the many other strategies we discuss in our book. Stretching is imperative.

A recent research article suggests there is dysautonomia of the cardiovascular system in some patients with FM. In this subset of patients, our heart rate does not increase to accommodate the demands placed on the body with aerobic exercise. If aerobic exercise leaves you exhausted, back off and discuss it with your doctor. Start low and go slow!

All blogs, posts and answers are based on the work in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain: The Mind-Body Connection by Celeste Cooper, RN, and Jeff Miller, PhD. 2010, Vermont: Healing Arts press and are not meant to replace medical advice. http://www.thesethree.com

Author of Chapter Five, Living with and Coping Effectively Through Fibromyalgia: Detecting Barriers, Understanding the Clues, in Fibromyalgia Insider Secrets: 10 Top Experts, 2nd Ed. Ebook complied by Deirdre Rawlings, ND, PhD

http://www.fibromyalgiainsidersecrets.com/idevaffiliate/idevaffiliate.php?id=121_0_1_59