Fitness

Workout Tips To Help Ease Fibromyalgia Pain

Learning how to exercise with fibromyalgia can be a really difficult process. Though you might be hesitant about working out in fear of aggravating your symptoms, regular exercise often relieves pain and improves function. Here’s some of the best exercises for fibromyalgia and our tips on how to get started.

What type of exercise is best for fibromyalgia?

The following low-impact exercises seem to be the most helpful to people with fibromyalgia: 

  • Flexibility – Introducing stretching exercises and yoga as part of your fibromyalgia exercise program can reduce stiffness, improve your range of motion, and prevent strain injuries.
  • Strengthening – Starting with light weights and resistance bands, gradually building muscle will help support your joints and reduce fatigue.
  • Aerobic – Low-impact exercises such as fast walking, swimming, or biking increases your breathing and improves stamina.

Tips for exercise and fibromyalgia

When it comes to exercise for fibromyalgia, it’s important that you take things steady and listen to your body. To prevent your symptoms flaring up, keep these tips in mind: 

  • Only exercise when you have the energy to do so 
  • Take several breaks throughout to recover
  • Stretch daily 
  • Find exercises you love
  • Stick to low-impact activities 

If you’re worried about flare-ups , it’s best to start with taking short walks and gradually work your way up until you feel ready to try a new exercise routine. If a particular exercise increases your pain, reduce the time or intensity of the move to see if it makes a difference. 

Is water good for fibromyalgia?

Light exercises in warm water helps circulate the blood, reduce pressure on joints, and relax the muscles and mind to relieve painful fibromyalgia symptoms. Many people find pool exercises easier as the water supports some of their weight and reduces the risk of injury. 

Household chores

It sounds strange, but even just going about your usual day can reduce fatigue and improve your quality of life. Household chores such as hoovering, gardening, and cleaning can make a huge difference when it comes to enhancing your physical function, so if you don’t feel up to exercising, take some time out and tick off your to-do list instead. 

Stick to it

You’ll have good days and bad days when starting your new fibromyalgia workout program, but try not to give up. Regular exercise will likely improve your symptoms, so even if it’s just 5 minutes of stretching one morning, keep at it and you’ll reap the benefits.

Avoid overdoing it on your good days and always speak with your doctor if you need some help on getting started.