Fibromyalgia is a condition characterized by chronic general body pain and localized soreness in soft tissues such as muscles and tendons. Additional symptoms frequently associated with the disorder include depression, anxiety, sleep disturbances, headaches and fatigue. The best exercises for relief of fibromyalgia symptoms include mobility exercises, moderate-intensity aerobics and muscle-strengthening exercises such as weightlifting and resistance band training.
Fibromyalgia Basics
Doctors don't know what causes fibromyalgia, according to MedlinePlus, a website created by the U.S. National Library of Medicine. Still, several potential factors in the development or severity of the disorder have been proposed, including abnormal pain responses inside the brain, emotional or physical trauma, an infectious agent such as a virus or other microorganism and sleep problems. While men and women of any age can develop fibromyalgia symptoms, they most commonly occur in women between the ages of 20 and 50. Several conditions can mimic the effects of fibromyalgia on your body, including Lyme disease, chronic back or neck pain, hypothyroidism and chronic fatigue syndrome.
Exercise Basics
Many individuals with fibromyalgia limit their physical activity out of fear of worsening their symptoms, according to the American Council on Exercise. However, regular performance of appropriate exercises can help prevent diminishing vigor in both your muscular and cardiovascular systems; lack of conditioning in these two areas can easily contribute to increased soreness in your muscles after only minimal physical exertion. A fitness program designed by your doctor or physical therapist can also help reverse several other tendencies in your body that can contribute to fibromyalgia symptoms, including limited range of motion, poor posture and tightness in your muscles.
Starting Your Program
The American Council on Exercise recommends beginning your fibromyalgia exercise program with a variety of suitable range-of-motion and flexibility exercises. Exercises of this type will help relieve the posture and mobility problems that commonly occur in individuals with the disorder. To gain the desired benefit from these movements, perform them slowly and with maximum attention to accuracy and body control. When done correctly, mobility exercises should not cause pain. Consult your doctor and/or physical therapist to determine which flexibility and range-of-motion activities will work best for your particular circumstances.
Continuing Your Program
After you have established a solid program of mobility exercises, the American Council on Exercise recommends adding strength training and aerobic exercises to your routine. Perform strength training exercises two to three times a week; focus your attention on the quality of your movements and keep the amount of weight you use relatively low. If possible, begin your aerobic exercise with activities you can perform in warm water. Other potential aerobic activities to add to your routine include bicycling, walking and stair-stepping. Whatever activity you choose, begin exercising slowly and increase your endurance over time.
Considerations
If you develop added soreness at the start of your exercise program, MedlinePlus recommends relieving it with methods such as gentle massage, light stretching, acupressure and acupuncture. As you expand your routine, continue to include mobility exercises at the start and end of each exercise session. Consult your doctor before beginning any form of exercise for fibromyalgia.
