Beginning any exercise program when your body is experiencing pain can be emotionally and physically difficult. However, if you are suffering from fibromyalgia, especially if it is resulting in or combined with back pain, a measured exercise program can help decrease the pain as well as increase your strength and endurance.
Fibromyalgia
According to the National Fibromyalgia Association, fibromyalgia "is one of the most common chronic pain conditions" that "affects an estimated 10 million people in the U.S. and an estimated 3-6% of the world population," most of whom are women,a according to the American Council on Exercise. It causes widespread pain in the joints and muscles, and periodic flare ups occur in which the pain becomes worse. Those with fibromyalgia can experience difficulty concentrating, lack of energy, and sleep disturbances, making exercise difficult, according to the Fibromyalgia Network. For this reason, a comprehensive program consisting of pain management, improvement of sleep, emotional support, relaxation techniques, and light exercises are part of most fibromyalgia treatment programs.
Low Impact/Gentle Exercises
A good beginning exercise program for a person with fibromyalgia is a water workout in a temperature-controlled swimming pool. Your doctor may be able to refer you to a physical therapist who can teach you some gentle movements. Another option is walking on an indoor track, or just around your neighborhood. You'll want to purchase good athletic walking shoes to help support you, and to start off slowly, perhaps with a ten-minute walk for the first few days. If you do not experience any additional pain, you can increase your walking time gradually. Yoga and stretching programs have proven helpful for many with this condition, and can be combined or alternated with walking and water aerobics.
Back Pain
One of the markers for fibromyalgia is "trigger points," which are tender spots on the body. Two of these trigger points are in the lower back, and so back pain is not uncommon for fibromyalgia patients. The National Fibromyalgia Association notes that stress can increase pain in places like the neck and lower back, and they recommend exercise, including "gentle weightlifting" for improved muscle tone.
Exercises for the Back
As with exercises for fibromyalgia, stretching is important and should be done before, during and after the working out. A website called Spine-Health has several links to gentle back exercises, including drawings to help you understand the movements. It also recommends yoga, riding a stationary bike, and water therapy as effective workouts to relieve back pain that is associated, or not associated with fibromyalgia. Heating pads, wraps, and warm baths can also help with pain. (See References 2)
Warning
Check with your doctor before beginning any exercise program. Your doctor will be able to suggest to you how hard you should be working out, can tell you what activities to avoid, and may even be able to suggest some exercises for starting out. If exercise worsens your condition, see your doctor for advice.
