Exercise Tips For Fibromyalgia Sufferers
If you are one of the millions now suffering from fibromyalgia, a carefully constructed exercise regime could prove very beneficial. However, it is key to implement your exercise time carefully and with a plan in mind. Today we share some exercise tips for those suffering from fibromyalgia. I believe if done correctly these will help many to feel better and get your active lifestyle back again. Of course everyone is different, and you need to consult with your doctor before starting any new program.
Why Exercise at all?
If you suffer from fibromyalgia, chances are the last thing you feel like doing is exercising. So, then, why do it?
Exercise often lessens your pain over time and helps to prevent weakness of your muscles. Endurance types of exercising, like walking and cycling, will help to give you additional energy and intern cause you to grow stronger overall. As long as you take your time and do it smart, exercise can turn into one of the most effective treatments for fibromyalgia.
3 Exercise Tips For Fibromyalgia Sufferers
1. Pace Yourself and Start Slow
Fibromyalgia sufferer’s already know that you are not usually full of energy and that your body is usually pretty stagnant. Since fibro is already a hard on your overall physical fitness, make sure to start slowly. With that in mind, one of the best exercise tips or fibromyalgia suffers is to start with low amounts & intensities with your workouts and then work your way up to higher intesities and longer sessions.
Some Helpful exercises for fibro include low impact exercises, walking, and Water exercise classes. Water Aerobics is one of the fastest growing effective exercises for fibro sufferers.
2. Always Stretch
It doesn’t matter which exercise you choose for fibromyalgia, you still need to always stretch. The purpose of stretching is to help keep you safer from injuries. Stretching really can count as its own type of exercise and can help to improve blood flow. There are many sources out there that recommend stretching after you exercise instead of before hand. I will do some more research on this and update this article on my findings. For now, I will let you make your own opinion on stretching beforehand or after you exercise. Just do it!
3. Expect Some Soreness
You should expect some soreness, it’s just part of the process. Always Listen to your body and don’t overdo things, but whenever you start any new fitness program, some soreness is going to happen. Over time as you continue to workout and become stronger, the soreness will usually start to subside. On the flip side of things, if your pain gets worse or is intense, then it is time to cut back.
Always talk with your doctor before you start an exercise program to make sure your fibromyalgia or other conditions will not cause complications.
With the help of these exercise tips for fibromyalgia sufferers, I hope they will start to aid in your own treatment. Exercising should help you feel stronger and increase your stamina. Before you know it, if you plan it right, you will be exercising more and feeling your pain less. In the end, isn’t that the main goal?
The thing with fms is that u can feel sore without excercise. Like I do now. Feel like I did 100 squats yesterday. I didn’t.
Hey Amelia,
Thanks for your comment. Sorry your having to deal with so much Fatigue. Everyone is different and what works for one might not work for another. Have you tried slowly adding a workout program? Have you talked with your Doctors about trying to add some fitness to your lifestyle?
My physical therapist has me doing band exercises for my arms; squats, treadmill (walking), 5lbs weight exercises for arms; bridges, pelvic tilts, and crunches. It really takes a toll on me and I have to do it three times a week. I’ve been doing them for more than a year.
Hey Amy,
I appreciate you sharing what you have been doing. My question is: Has it seemed to help you? … You have been doing this for over a year, can you tell a difference in your endurance from when you started? Have any of your fibro symptoms improved?
It helped in the first four months then the pain became worse. I continue to flare pretty much every day. I have no muscle strength. My Fibro symptoms are worse and I developed other conditions (narcolepsy and cataplexy) most likely from the 14+ medications all my doctors have put me on.
I do recommend light yoga stretching exercises. I found some on YouTube before the were set to private. The band exercises are also good for stretching your arms while strengthening them. Unfortunately, crunches are harsh on my back and the treadmill hurt my feet. I recommend to anyone newly diagnosed with FMS not to let their doctors throw narcotics at them. Sorry for the story.
Thanks for sharing your story, please don’t apologize. Have you tried Restorative Yoga For Fibromyalgia? Ya, I know my wife can relate. She is just now down to 5 meds, she was on so much more. She had 10 surgeries in the past 2 years and now 7 weeks out from a full hysterectomy. I am not a Doctor or an expert, but trying my best to find/research as many treatment options as possible for fibro. Hopefully some of the articles will help somewhat. I hope you don’t mind but I am saying a prayer for you right now. Stay strong!
Thank you, I am trying some yoga. My sister recommended it too.
Amy, have you noticed any improvement in your overall FMS symptoms?
Most exercise specialists now recommend stretching AFTER other exercises have warmed up the body and loosened the muscles. Less chance of injury. Is there a reason why you’ve recommended stretching first?
Hey Cynthia,
Thank you for your comment. You know I have seen that trend myself too. I actually just started a new program today. T25 and noticed stretching done afterwards when before the stretching was beforehand and during the middle on other programs. I believe I will go ahead and modify my post on the importance of stretching period and let the readers decide if before or after is better for them. I appreciate your insight
Amy, I understand exactly. I have been going through the exercise or rather torment for two years and feel worse after going. What else can we do?
Have you tried/considered yoga?
I know, I do some stretching and a little ex cerise when Ia m able. I went from hiking and walking often to being trapped in my home. I have done some yoga but I have to be careful.
Def be safe. You know your body better Than anyone else will. I hope we get some others to weigh in on this to as well. I really appreciate your transparency and sharing your experience
Has anyone tried doing exercises in the pool? When we used to go horseback riding we’d go swimming after and it always helped. Now, every now and then I still get in the pool and it does help me to feel better.
Thanks for the comment. We have written a few articles about this as well. Are you in a water aerobics class or just enjoy some pool exercises on your own?
I heard water aerobics seems to be the most recommended exercise method for FMS sufferers. However, since losing my job, I cannot afford to pay for classes or just to go swimming.
Maybe some public pools to just loosen up some? Sorry to hear about your Job. I lost my job 4 years ago while in the hospital with my wife for 9 weeks. I started a business in the hospital room online and have been doing it full time ever since. http://www.foidesigns.com/about/our-story Maybe there is away you could work from home as well.
Maybe a Ymca, park pool, or a friends/relative’s pool? I am sure there are videos on youtube to show some exercises you could do without an instructor. I might research that for another post. Thanks again for sharing!
Quick Edit: Sorry just realized I was logged in under another account. Still me, the Author
Yes I have and it works very good!
I have fibro too, if has taken over my life. It is very hard to do any exercise because it makes me feel way worse. I was only able to swim about 6 times this summer because the sun makes me very sick, when I did swim without putting any strain on myself , just light swim in the pool. Then I can’t hardly get out of bed for 3 days. My body felt like it had been beaten all over. I have started taking magnesium, multi vitamin, d3 , b12, and adrenal support. Plus my dr put me on lyrica and tramadol 3 times a day. If not for lyrica and tramadol then I wouldn’t even be able to get out of bed.
Nicole, (hugs) I cannot be in the sun either. I developed this rash on my face and arms if I don’t cover up. Be careful with Lyrica. It actually caused me more pain and I gained 22lbs. I will be off of it completely in two weeks. I will remain on Nucynta ER and Savella. Sometimes I use a tens unit and Lidoderm patches. I heard Epsom salt baths are good too. I also use DMSO gel. I am no doctor but I think trying to get some kind of excercise and stretching in will help reduce some of the symptoms. The physical therapists just don’t understand the amount of effort and pain we go through just to do simple exercises. I hope you have a low pain day.
My wife was on Lyrica and tramadol for a while as well. The lyrica ended up giving her really bad anxiety. I pray all the vitamin’s start to help you!
Quick Edit: Sorry just realized I was logged in under another account. Still me, the Author
Please be very carefull in using Tramadol. The Dr’s will tell you its not an addictive medication. But it is. And the longer you are on it, the more rebound pain you will have, and the more you will need to take to get rid of the pain. Its a vicious circle. And getting off it is not very easy. THe withdrawal symptoms are not pleasant. Rather try the alternative routes, they take longer to work, but they do work, and your body will thank you for it in the long run. I have had FMS for 20+ years, with the last 3 years being the worst. I am now off the pain meds. I still have some pain, but my quality of life has improved. I dont fall asleep while driving anymore, and the fibrofog has lifted quite a bit.
Astrid, I can relate to what you posted, and I wonder if you would talk more about the alternative routes that worked for you!
I am so sorry that it did this to you, I did my water workouts in my pool ones a week for 10 to 20 than the sona on base with a masage than a epsent salt bath at home. Every ones body is differ. Sometime the best thing is rest i lost 56 lbs. by just letting my body tell me what i need not my doc!
Hello Everyone, your comments here inspired my new article today. Would love your thoughts, experiences and advice. http://www.myfibromyalgiadiet.com/2013/10/29/aqua-therapy-exercise-for-those-that-cant-exercise/
My last Doctor diagnosed me with fibro but I am not sure that is the cause of my pain, he was a huge pill pusher and I don’t see him any more. How do I know if the unexplained pain I have is fibro? My back hurts every single day. I have been taking hydrocodone for almost 10 years, I also started Lyrica about 5 years ago and gained 30 lbs and my vision became and stayed blurred, I hate the stuff and it doesn’t help the pain at all that I can tell but what it does help is really bad muscle tension that I have without it. I have a herniated disc in my lower back (MRI) but most of my pain is around my ribs and my shoulders and I often have pain down the outside of my arms and thighs but it only really hurts if touched, it feels like poking at a bruise??? The rib pain feels like being squeezed in a vise that wont let up unless I sit or lay and do not use those muscles at all. I have a lot of knee and elbow pain but I think that is mostly job and age related. Does any of this sound like fibro to anyone?…or should I be looking into something else as the cause? I have no luck at all with doctors, they are SO frustrating! Thanks for any input anyone can provide. BTW, the main focus of this article…exercise…doesn’t seem to cause me any more pain than what would normally be expected from beginning exercising, started a couple of months ago but had to stop due to knee pain caused by job.
Your pain could be related to your herniated disc. Also, is there any history of auto-immune, neurological, and or connective tissue disorders in your family? For example, Lupus or MS. Have you been tested? Have you seen a chiropractor? I am no doctor but I would recommend one that follows Maximize Living essentials. They help your body on the road to healing itself and reducing the pain. Eventually you may not need any pain pills. http://www.maximizedliving.com/?gclid=CKLQ_NPmw7oCFYhcMgodFkQA-A
I plan to use them if I win my Social Security Disability. They did a X-ray of my back and explain how they could help. Mostly it is good nutrition. They want to start out slowly on me. My friend who had cancer and broke her back went to a chiropractor that followed Maximized Living. She is now cancer free without have to go through chemo. Also her back has improved quit a bit. I have a friend with MS just start their program as well.
Hello, All. I have read every word of this thread. I am so glad to have found it! I am grateful for the author who stands by his wife, and is so vitally interested in us as well. Thot, I am not a doc, but I had exactly that rib pain, sounds like costochondritis. I am able to handle chiropractic adjustments, and if you can, that will go along way to putting the ribs back where they belong. A very strange pain, is it not? Our pain(s) in general are hard to describe and it’s harder still to know what to do to get better! I can only type for so long in one sitting, so I hope it’s ok to come back. I want to share my Lyrica Cymbalta tale, and ask about the Savella. Hang in there. We are not as alone as we used to be! Awareness from others lifts the Spirits!