Fibromyalgia causes chronic body pain. The constant sensitivity of muscles and tissues can also lead to sleep problems. Shooting pains that can be severe enough come from parts of your body called “hot spots”. Painful areas may include:
Although fibromyalgia can make exercise difficult, it is important to be as active as possible. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, regular exercise is one of the most useful treatments against fibromyalgia.
Research has repeatedly shown that regular aerobic exercise improves pain, function and overall quality of life in people with fibromyalgia.
Many doctors recommend light aerobic exercise as a first-line treatment for fibromyalgia. This is before any type of medication is considered. Even if your doctor prescribes medication for your condition, it is important to be active.
In a study of more than 400 women, less time spent in sedentary lifestyles and lighter physical activity were associated with less pain, fatigue, and the overall impact of the disease.
If it’s too painful or you’re too tired to exercise, you can start by walking, moving around in a pool or doing other gentle activities. If you do this regularly, you can develop your strength and endurance over time.
A physiotherapist can help you develop an exercise program at home, but why not just try to walk? The simplest form of activity is often the best.
You can do it anywhere and all you need is a decent pair of shoes. Start with a short and easy walk and keep walking longer or at a faster pace. A good goal, according to the Mayo Clinic, is to do at least 30 minutes of aerobic activity three times a week.
Hot water and light exercise are a soothing combination to help relieve the pain of fibromyalgia.
Research on women aged 18 to 50 years, published in the Journal of Physical Therapy Trusted Science, showed that pool exercises were better than aerobic exercises in gyms or stretching and strengthening exercises at home to relieve the symptoms of fibromyalgia.
You do not need to sweat for the exercise to be useful. For example, try:
- gentle stretching
- relaxation exercises
- maintain a good posture
Be careful not to overdo it. It is best to stretch the stiff muscles after a light aerobic exercise to warm up. This will help you avoid injury. Here are some other tips for healthy stretching:
- Move gently.
- Never stretch to pain.
- Hold the light stretches for up to one minute to get the most out of them.
Bodybuilding can dramatically improve the quality of life of people with fibromyalgia, according to a 2018 review of 22 Trusted Source studies. Bodybuilding includes resistance and strength training. It is important to increase the intensity slowly and use light weights.
Start as low as 1 to 3 pounds. Regular strength training can result in a significant reduction in:
- bidding points
All types of physical activity count. Gardening, vacuuming or scrubbing may not reduce pain, but daily activities such as these have been shown to reduce fatigue and improve physical function and quality of life.
Results from a survey of nearly 200 Trusted Sourceagents women aged 20 to 70 showed that those who did the least amount of daily physical activity had poorer functioning and greater fatigue than those who were more physically active in their daily lives. .
Do not give up
To enjoy the benefits of physical activity, it is important to persevere. Gradually develop your activity habit. It is likely that your symptoms improve.
If you need help getting started, ask your doctor or physiotherapist to recommend exercises to do at home. Avoid doing too much when you feel good. Reduce it by one step when you feel a fibro thrust. Listen to your body and find a healthy balance.