Fibromyalgia is confusing and complicated—two things we never want to hear a doctor say. As a chiropractor for fibromyalgia, I know that it challenges the spirit but can never dim our fabulousness.
Our patients dealing with fibromyalgia aren’t just affected by widespread pain but by constant fatigue, sleep problems, and sometimes even emotional distress. Instead of waking up from a deep slumber feeling refreshed and ready to take on the day, the alarm jolts awake our aches, pains, anxiety, and brain fog that clouds out the rising sun.
Fibromyalgia amplifies painful sensations by affecting the way our central nervous system – our brain and spinal cord – processes pain and non-pain-related signals. While there isn’t a cure for fibromyalgia, chiropractic care is effective at managing the symptoms by better regulating and optimizing the nervous system.
A traditional approach would include a barrage of medications, but a lot of people aren’t interested in consuming a boutique pharmacy’s worth of medication every day and dealing with the side effects. Exercise, relaxation, and stress reduction techniques can also help, as they counter some of the most potent fibromyalgia triggers.
Exercise isn’t just about slaying in those jeans (who do I think I am using the word ‘slaying’?) It’s about empowering our bodies, boosting our mood, and, most importantly, managing chronic conditions like fibromyalgia. Often, people who have fibromyalgia feel like they’ve been hit by a truck, which makes exercise a heavier lift.
With the right kind of exercises, however, we can cater to each patient’s body, needs, and limitations. Movement is life and is a crucial element of pain relief and a short recovery after an injury. For fibromyalgia suffers, exercise:
- Decreases fatigue
- Enhances sleep quality
- Reduces chronic pain
- Improves heart health, strength, and flexibility
- Boosts confidence and mood
- Improves cognitive function
^^^ All of my fibromyalgia patients after I tell them that exercise can help with ALL of their most pernicious fibromyalgia symptoms.
So, grab a yoga mat, put on the trendiest workout gear, and let’s get moving towards a pain-free, fantastic life!
Best Fibromyalgia Pain Relief Exercises
Yoga: Find Zen in Movement
Yoga is a gentle yet powerful practice that combines stretching, breathing, and meditation. This and any other mind-body exercise, like tai chi, help restore that all-important connection between our brain and our body. When those two are in sync, nothing can stop us.
For those with fibromyalgia, yoga can work wonders both physically and mentally. The gentle, sometimes rhythmic, motions improve balance, flexibility, and muscle strength while reducing stiffness and enhancing relaxation. Plus, it’s customizable; beginners and seasoned yogis can get routines tailored to them.
Swimming: Embracing Weightless Freedom
Swimming may be the closest those of us who dream of flying will ever come. Developing the ability to fly just doesn’t seem like it’s in the cards.
When we’re in the water, we’re weightless, and our joints get a break from the usual strain. Swimming is a low-impact exercise that strengthens muscles, improves cardiovascular health, and provides overall relief. We should take our joints through their regular range of motion every day to keep them healthy. Swimming allows us to do this with little to no strain. It literally can’t get any better than that.
Walking: The Simplest Path to Wellness
Ah, the humble walk – it’s an exercise we often underestimate. But walking is a game-changer, especially for people with fibromyalgia. It’s easy, it’s accessible, and it’s incredibly effective. Start with short strolls and gradually increase pace and distance. Walking improves circulation, boosts energy, and can even enhance our mood. Whether filling the aerobic exercise quota with walking, swimming, or even biking, the trick is to find something enjoyable and do it for 30 minutes a day, five days a week.
Strength Training: The Ultimate Pain Relief Pump
Strength exercises relieve pain and depression, and a heavy barbell is not required.
Handheld weights, elastic bands, machines, or toddlers will all work to increase strength and get those endorphins flowing. The goal here isn’t to get bigger and bigger muscles – though no one would be mad about that – the goal is to activate neural adaptation so the body gets better at recruiting the muscle fibers it already has.
For those unable to do traditional strength training, isometric exercises are the way to go. Isometric exercises use muscle tension to simulate lifting weights.
Isometric Chest Press
- Hold arms at chest height
- Press palms together as hard as possible
- Hold for 15 seconds, rest for 15 seconds
- Repeat five times
Isometric Shoulder Extension
- Stand against a wall with arms lying flat and straight against the wall
- With elbows straight, push arms back toward the wall
- Hold for 15 seconds, then rest
- Repeat 10 times
Every individual is unique, and what works for one might not work for another. That’s the beauty of customization. Managing fibromyalgia symptoms is about finding the right balance between activity and rest.
We build customized exercise routines based on a patient’s consultation and exams. We’ll take into account where they’re at and where they want to go.
Consider these tips before beginning any fitness journey:
- Start slowly
- Monitor how any fibromyalgia symptoms are affected by exercise
- Adjust workouts as necessary
- Some activity is better than none
- Aim for consistency
- Rest!
Don’t forget that we exercise during the day without even knowing it. Household chores like mopping, washing windows, and mowing the lawn are exercise. Anyone who doesn’t sweat when changing a fitted sheet isn’t doing it right. So, for those who don’t find gyms to be a relaxing environment, take it to the garden or an afternoon playing with the kids.
Remember, no one is alone on this journey. Contact us or schedule an appointment with one of our amazing doctors. With the right exercises, a sprinkle of determination, and a great partner in the relief journey, anyone can face fibromyalgia with strength, resilience, and a bright smile.