Exercise and fibromyalgia

Exercise is one of the most important treatments for fibromyalgia.¹ Regular exercise will strengthen your muscles, increase blood flow to the muscles to promote healing, and increase your endurance. It also may reduce the risk of tiny injuries to the muscles that may cause more pain. Exercise seems to increase the amount of pressure that a person can tolerate at tender points.¹ It may also help you sleep better and improve your overall sense of well-being.

Mild to moderate exercise is appropriate for most people with this condition. A balanced exercise program should include:

• Low-impact aerobic exercise, such as walking, swimming, biking, or water aerobics. This is the most helpful type of exercise for people who have fibromyalgia, because it builds general strength and endurance.
• Stretching exercises, which can help relax tight muscles and ease spasms.
• Strengthening exercises to build stronger muscles.

The key is to establish exercise habits that you can maintain over the long term. Here are some tips for starting and maintaining a good exercise program:

• Start slowly. Many people with fibromyalgia have been inactive for a long time because of fatigue and pain and should not start a vigorous exercise program. Overexerting yourself may make your symptoms worse.
  • If 3 to 5 minutes of activity are all you can manage at first, just do that.
  • Increase by 1 minute per session every 3 to 4 days until you can exercise for 20 to 30 minutes.
  • Try to exercise 3 to 4 times a week.
• When you can comfortably exercise for 30 minutes, increase the intensity slowly by pedaling or swimming harder or by walking faster for the same period of time. Try to increase your exercise program gradually, eventually working out 5 to 7 days each week.
• Stretch before and after you exercise. This may improve flexibility, maintain good posture, and prevent injury. Stretch slowly and gently. Do not bounce, but maintain a gentle pull on the muscle.
• Keep track of your exercise by making a chart or diary that fits your needs. You may want to include what exercise you did, how long you did it, how hard you think you worked at it, and how you felt during and after the exercise. This will help you see your progress and will also allow you to advance or change your exercise program over time.
• Stick with it. When you have a flare-up of your symptoms, do not stop exercising. Instead, cut back slightly. Try to build up to your regular routine as soon as possible so that you don't lose any of the benefits you've gained.

Citations

1. Goldenberg DL, et al. (2004). Management of fibromyalgia syndrome. JAMA, 292(19): 2388–2395.