If you have fibromyalgia, you know what itβs like to live with the chronic pain and stiffness it can cause. And while medication and therapy are key to controlling symptoms, incorporating physical activity can vastly improve your quality of life.
βTry to keep movingβthatβs my motto for patients,β says Maura Daly Iversen, PT, DPT, SD, MPH, spokesperson for the American Physical Therapy Association. βThe less you move, the more pain and fatigue youβll feel.β Exercise can also help you sleep better and reduce your need for pain meds, as well as improve your mood: βSo often, the pain of fibromyalgia leads to depression,β adds Iversen. βWorking out is a great, healthy way to manage both conditions.β
Here are the top five fibro-friendly workouts, plus tips and tricks to help you ease in and hurt less: (Check with your doctor before starting any program.)
Table of Contents
Itβs an excellent form of light aerobic exercise, which provides a list of healing benefits: It brings oxygen and nutrition to your muscles to keep them healthy, helps rebuild stamina, boosts energy, and reduces stiffness and pain. In fact, a comprehensive research review found that low-impact aerobics is most effective for improving FMS symptoms. Biking is another good option: βThe reciprocal, or back-and-forth, motion helps provide relaxation,β adds Iversen, who also chairs the Department of Physical Therapy at Northeastern University Bouve College of HealthSciences.
Other effective forms of aerobic exercise include swimmingΒ and water aerobics in a heated pool (warm water relaxes muscles, and the buoyancy of the water helps with movement, whereas cold water can make muscles tense up) and using an elliptical trainer (which is lower impact than a treadmill).
Fibro-friendly tip: Do short bursts, not long stretches. Research shows breaking a longer workout into shorter chunks provides the same healthbenefitsβand for people with fibro, the latter strategy is best: βIf your goal is to walk for 30 minutes, start with three 10-minute walks a day,β says Iversen. βJust donβt leave your last walk for too late; thatβs when fatigue is the worst.β Experts generally recommend doing aerobicexercises three to four times per week on nonconsecutive days. To help motivate you to stay on track, join a walking or workout group, adds Iversen.
Do it at least once a day to help increase flexibility, loosen tight, stiff muscles, and improve range of motionβthe combination of which will help ease everyday movements, like looking over your shoulder or reaching for a can on the top shelf of your pantry. Stretching duringworkouts may also help you to tolerate training better.
Fibro-friendly tip: Stretch to cool down, not warm up. The best time to stretch is after some form of light warm-up exercise, says Iversen; you could hurt yourself trying to stretch cold muscles. Start by positioning yourself until you feel a slight stretch in the muscle, then hold the stretch for a full minute for the most benefit.
The trick is to use light weights (start with 1 to 3 pounds, says Iversen) and lift slowly and precisely to improve tone and make muscles strongerβstronger muscles use less effort than weaker muscles, which may leave them less fatigued. Plus, studies show strength training can help treat depression, even as well as some medications. Aim to work out each major areaβlegs, chest, shoulders, back, arms, and absβtwo to three times per week, with at least a 1-day break in between. Start with a weightyou can lift comfortably for eight reps, then gradually up it to 10 and 12 reps. When you can lift the weight 12 times, two sessions in a row, youβre ready to increase the weight slightly (and start back down at eight reps.)
Fibro-friendly tip: Shorten the range of motion. Take a bicep curl, for example: There are two parts to that moveβwhen you bring your hand up to your shoulder (the concentric phase) and when you lower it back down to your thigh (eccentric phase). That second part can be the problemβgoing down too far can cause discomfort and make pain worse for people with fibromyalgia, says Iversen. Studies show shortening that phase can help decrease muscle soreness.
Practicing the Hatha kindβa more gentle combination of postures, breathing, and meditationβreduces the physical and psychological symptoms of chronic pain in women with fibromyalgia, according to a recent study published in the Journal of Pain Research. Participants reported significantly less pain; they were also more accepting of their condition and felt less helpless and more mindful.
Yoga also helps build endurance and energy and improves sleep and concentration. Tai chi, where you slowly and gracefully perform a series of movements, has also been shown to help relieve fibro pain and other symptomsβmaybe even better than stretching, according to a recent study from Tufts Medical Center.
Fibro-friendly tip: Modify moves to reduce stress. If a particular position hurts, you can tweak it to still get the benefits with less pain, says Iversen. βWith the downward dog, for example, the pressure on the wrists can be painful for someone with fibromyalgia, so rest on your forearms instead.β And donβt worry about extending your knees fully, she addsβas long as you can get into the basic position, and are comfortable in that position, thatβs what matters. For beginners especially, itβs important to find an instructor who understands your needsβask your physical therapist or doctor for recommendations.
Thatβs rightβstudies show that playing with your kids, mopping the floors, gardening, and other things you do in daily life count toward increasing fitness and reducing symptoms.
Fibro-friendly tip: Plan your day to better manage pain. βSpread out your list of chores throughout the day, doing the tougher ones in the morning,β suggests Iversen. And give yourself a break: If you want to play with your kids, but youβre in pain, get on the floor with them so you donβt have to lean over and run around. Donβt clean your floors on your hands and knees; get a lightweight mop instead. And when you need a rest, take it.
Sourced through Scoop.it from: www.prevention.com
With fibromyalgia, exercise can improve your quality of life and reduce pain. As a chronic pain condition, the symptoms can often be impairing and debilitating. However, following an appropriate exercise routine along with ongoing treatment can help greatly reduce the individuals discomfort.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .Β
Professional Scope of Practice *
The information herein on "Beneficial Exercises for Fibromyalgia Chronic Pain" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card
Can individuals with nerve injuries incorporate non-surgical treatments to reduce pain sensations and restore motor… Read More
For individuals trying to retrain their body movements for back health improvement, what is the… Read More
Can individuals with body pain incorporate Pilates to reduce general aches and pains while strengthening… Read More
Sleep is vital at all ages, but what is the amount of sleep for older… Read More
Can individuals dealing with joint pain incorporate turmeric as part of their treatment to reduce… Read More
Individuals who have been injured or ill or have a chronic disability may be having… Read More