Fibromyalgia Exercises

Fibromyalgia Exercises

What is Fibromyalgia?

Fibromyalgia disease is a condition that is characterized by fatigue and joint stiffness and muscle pain that occurs in multiple areas of the body. The disorder is chronic, or ongoing, but the pain is intermittent, and it moves to various sites. Fibromyalgia disease is often unrecognized or is misdiagnosed and is often accompanied by anxiety and mood disorders which further complicate the condition.

No one knows exactly what causes fibromyalgia disease. A variety of different factors working together is the most likely cause. These factors may include:

  • Genetics: Fibromyalgia has a genetic tendency, which means there may be certain mutations in genes that make some individuals more susceptible to the condition.
  • Infections: Fibromyalgia seems to be triggered, or its symptoms made worse by certain illnesses.
  • Emotional or physical trauma: Experiencing a traumatic physical injury or accident, or an emotionally traumatic experience is linked to the disease. Post-traumatic stress disorder (PTSD) has been found to be connected to fibromyalgia.
  • Sex: Fibromyalgia affects women more often than men.
  • Lifestyle: People who are inactive or who are in poor physical condition are more like to develop the disease.

If you have fibromyalgia, you can benefit from fibromyalgia exercises. Increasing your activity level even slightly can help improve your balance, maintain your bone mass, reduce your stress level and help increase your strength. Regular activity can also help control your appetite and manage your weight which is important for pain reduction. Whether you're a seasoned athlete or a beginner, it's best to start any new activity slowly and gradually increase your fibromyalgia exercises routine.

Benefits of Fibromyalgia Exercises

It has been proven numerous times that exercise provides a lot of health benefits, but for people who are diagnosed with fibromyalgia, the benefits of exercise go a long way from just decreasing pain.

Here are some of the benefits that fibromyalgia exercises provide:

  • Fibromyalgia exercises increase serotonin levels. Serotonin is more commonly known as the "feel good" hormone. People with fibromyalgia have decreased a level of serotonin which causes the development of mood swings.
  • Exercises help drop cortisol levels. Pain can cause stress, anxiety, and other health problems. Fibromyalgia exercises can help with relaxation and manage one's stress levels.
  • Fibromyalgia exercises help with sleeping problems. People with fibromyalgia usually have sleep disorders that can cause intense pain and weakness. Exercise is good for keeping active during the day and promote better sleep quality at night.
  • Fibromyalgia exercises help manage pain. Research has shown that exercise work like prescribed non-opiod analgesic for pain relief. Although exercise takes up more time, it has no side effects and it's free.

 

Fibromyalgia Exercise Tips

 

The following tips can help you avoid pain or injury when you start your fibromyalgia exercise program:

  • Do your fibromyalgia exercises when you feel good. Many people who have fibromyalgia feel their best at mid-day, but everyone is unique. Choose a time to exercise that works for you.
  • Warm up before doing fibromyalgia exercises. Stretch your muscles or take a warm shower or bath before starting to do fibromyalgia exercises. This helps to minimize painful muscles after your routine. You can stretch while sitting, standing or while lying down.
  • Walk on an even, flat surface and take small steps. Avoid swinging your arms or taking a long stride. This will help prevent falls and excessive fatigue while doing fibromyalgia exercises.
  • If you're considering strength training, take it slow. You might want to avoid weights and choose elastic bands instead of your fibromyalgia exercises. Start with only a few repetitions and gradually work up.
  • When strengthening and stretching, take short breaks often. Alternate sides of your body frequently.
  • Listen to your body and never "push through the pain" when you're doing fibromyalgia exercises.
  • Cool down after fibromyalgia exercises. Take a relaxing shower or bath to pamper yourself.

Type of Exercise

To avoid trauma and injury to your joints, choose low-impact aerobic fibromyalgia exercises like swimming, water aerobics, bicycling or walking. These activities reduce axial loading on your musculoskeletal system.

Warming up before and cooling down after fibromyalgia exercises is essential to prevent injury. Do gentle stretches for 5 to 10 minutes before and after your routine.

Many times when people start a new fibromyalgia exercise program, they become stiff and sore due to microtrauma of the muscles. This is due to deconditioning and can be prevented by taking things slowly, in the beginning, adequate warming up and cooling down, and lots of patience with your fibromyalgia exercise program. Don't rush yourself! Set realistic goals so you don't get discouraged by a painful setback before you can realize the benefits to be gained by a schedule of regular fibromyalgia exercise.

Frequency of Exercise

A realistic goal for an individual with fibromyalgia is to exercise three or four times weekly on a regular basis. Doing fibromyalgia exercises less than three times weekly usually does little to benefit the body aerobically, and more frequently than four times weekly is likely to increase the chance of a minor injury.

Duration of Exercise

If you're just starting fibromyalgia exercises, start slowly. You may only be able to tolerate five minutes or less of activity. Gradually build your endurance and set your goal for at least 20 minutes for each session.

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers