Fibromyalgia results in chronic aches, stiffness and pain in your muscles, ligaments, joints and tendons. Some people also experience fatigue and sleep disturbances. While these symptoms may make you feel like staying in bed and avoiding physical activity, research has shown that exercise is actually beneficial for managing fibromyalgia symptoms, according to the National Center of Physical Activity and Disability.
Flexibility Exercises
Flexibility exercises should be a key component of your exercise routine. According to the American Council on Exercise, inflexible, tight muscles are common symptoms of fibromyalgia. Performing exercises to increase your flexibility can help increase your range of motion and alleviate the pain caused by tight muscles. Choose a gentle exercise program that will not cause pain or undue stress and strain. Some exercise programs that can help with flexibility include yoga, tai chi and qigong. According to a 2010 Oregon Health & Science University study published in the journal "Pain," more than half of the fibromyalgia sufferers who participated in a weekly two-hour yoga program experienced a reduction in their symptoms.
Water Exercise
Water exercises are safe and beneficial for patients suffering from fibromyalgia, according to the American Council on Exercise. Water aerobics courses for arthritis sufferers are offered at many community centers and public pools and are also helpful for people with fibromyalgia. The warm water of the pool provides a sense of buoyancy, which decreases pressure on your joints and increases circulation. This facilitates your ability to perform certain movements and exercises that might otherwise be too painful to execute on land.
Walking
Walking is another beneficial, low-impact exercise that can be safely performed by most fibromyalgia patients, according to MayoClinic.com. Aerobic exercise increases blood flow and the delivery of oxygen to tight, tense muscles, which may help decrease pain and other symptoms. Light to moderate intensity exercises such as walking are generally best for fibromyalgia. It's best to avoid high impact activities that involve bouncing around or jumping, such as running, as they can increase your risk of injury and pain.
Warning
Check with your doctor before beginning an exercise program. When starting an exercise program, make sure you have the right equipment, such as proper walking shoes or a mat for yoga routines. According to MayoClinic.com, exercise may actually increase your symptoms in the beginning, but exercising on a regular basis will eventually result in a decrease of symptoms. Don't exercise during flare-ups. Go at your own pace and stop exercising if you experience pain.
References
- The National Center on Physical Activity and Disability: Overview of Fibromyalgia and Exercise
- "Pain"; A Pilot Randomized Controlled Trial of the Yoga of Awareness Program in the Management of Fibromyalgia; James W. Carson et al.; November 2010
- American Council on Exercise: Exercise and Fibromyalgia
- MayoClinic.com; Fibromyalgia: Lifestyle and Home Remedies; Mayo Clinic Staff
Member Comments