If you’re living with fibromyalgia or another form of chronic pain, the idea of exercise might feel overwhelming. When your body already hurts, adding physical activity can seem counterintuitive. But research consistently shows that the right type of exercise, done properly, can be one of the most effective tools for managing chronic pain conditions.
However, the key word here is “right.” Not all exercise is created equal when it comes to chronic pain management. High-intensity workouts or “pushing through” discomfort can actually worsen symptoms. Instead, guided exercise through personal training based on physical therapy principles offers a safer, more effective approach.
Why does exercise help with chronic pain?
The relationship between exercise and chronic pain varies widely depending on the type of exercise and the specific underlying condition. If you’re dealing with chronic pain throughout the body or in specific areas, seeing a physical therapist first will give you the best idea of what kind of condition you might be facing, as well as what treatment options are right for you. Simply starting a new fitness routine because you’re in chronic pain is not recommended.
However, for fibromyalgia and similar conditions, exercise can help in several important ways:
- Exercise reduces inflammation. Chronic pain often involves systemic inflammation. Regular, moderate exercise helps reduce inflammatory markers in the body, which can decrease pain levels over time.
- Movement improves blood flow. Better circulation means more oxygen and nutrients reach your muscles and tissues. This improved blood flow can help reduce stiffness, promote healing, and decrease the intensity of pain signals.
- Exercise releases natural pain relievers. Physical activity stimulates the production of endorphins. These endorphins act as natural pain relievers and mood boosters, beneficial for both the physical and emotional aspects of chronic pain.
- Regular activity strengthens supporting muscles. Weak muscles can contribute to pain by allowing joints and other structures to absorb the full stress and tension of daily life. Gentle strengthening exercises help build the muscle support your body needs to function more comfortably.
- Exercise improves sleep quality. Many people with fibromyalgia struggle with sleep disturbances, which can worsen pain. Regular physical activity helps regulate sleep patterns and improve sleep quality, creating a positive cycle of better rest and reduced pain.
So while exercise has proven benefits for people with fibromyalgia, the key is always about finding the sweet spot where you get enough movement to gain these benefits without overdoing it and triggering a flare-up.
Exercise ideas to help fibromyalgia
If you’ve received an official fibromyalgia diagnosis, you likely have at least an idea of the medical professionals who are capable of supporting you through your life with the condition. But if you’re just trying to manage symptoms that seem like fibromyalgia, you may not know where to turn.
The Physical Therapists and athletic trainers at SOL are a great place to start asking questions about your pain and how you might find ways to reduce it through natural methods like exercise. We can help give you personalized ideas for your specific circumstances, which may include some of the following:
Water-based exercise
Swimming and water aerobics often top the list of recommendations for fibromyalgia exercise practices. The buoyancy of water supports your body weight, reducing stress on joints while still providing resistance for muscle strengthening. The warm water temperature in many pools can also help relax tense muscles.
Even if you don’t know how to swim, you may be able to get started with pool walking. Simply walking forward, backward, and sideways in chest-deep water provides cardiovascular benefits and gentle resistance training without impact stress.
Low-impact cardio options
Walking remains one of the most accessible forms of exercise. Start with short distances and gradually increase as tolerated. Good supportive shoes are essential.
Stationary bikes with comfortable, supportive seats provide gentle and customizable exercise options for the lower body. Some people prefer recumbent bikes because they provide back support and reduce strain on the upper body.
Most gyms have elliptical machines, which are a full-body workout option that reduce the jarring impact of running. The smooth, gliding motion is easier on joints while still providing cardiovascular benefits.
Gentle strength training
Resistance bands provide adjustable strength for a wide variety of movements and exercises that you can easily adjust based on how you’re feeling each day. They’re portable, affordable, and perfect for home workouts when traveling to a gym feels challenging.
Light dumbbells or bodyweight exercises can help build muscle strength gradually. Focus on functional movements that support daily activities rather than trying to lift heavy weights. A physical therapist is ideal to work with when deciding how to handle free weights and resistance band exercises without triggering a flare-up or hurting yourself.
Flexibility and mobility work
Yoga, particularly gentle or restorative styles of yoga, combine stretching, strengthening, and relaxation techniques into one exercise session. Many people with fibromyalgia find that regular yoga practice helps with both physical symptoms and stress management.
Similarly, tai chi is based on slow, flowing movements that improve balance, flexibility, and strength while promoting relaxation. The meditative aspects of tai chi can also help with pain management and stress reduction.
Finally and most simply, at-home stretching routines can be done daily to maintain flexibility and reduce muscle tension. Focus on major muscle groups and hold stretches for 15-30 seconds without bouncing.
Personalized pain management with physical therapy
While general exercise guidelines are helpful, the most effective approach to managing chronic pain through exercise is personalized care. This is because everyone’s experience with fibromyalgia and chronic pain is different, which means your exercise program should be tailored to your specific needs, limitations, and goals.
Professional guidance ensures you’re exercising safely and effectively. Athletic trainers and physical therapists understand how different exercises affect various pain conditions. They can help you distinguish between normal exercise discomfort and pain that signals you should modify or stop an activity.
At SOL, our experienced team of athletic trainers and physical therapists specializes in helping people with chronic pain conditions develop safe, effective exercise programs. We understand that managing fibromyalgia and other chronic pain conditions requires a careful balance of activity and rest; challenge and support.
Start on the road to pain relief at SOL PT
Ready to explore how personalized exercise therapy can help manage your chronic pain? Reach out to our team to learn more about your options for chronic pain treatments at one of our many Oakland-area clinics. You can start the conversation and get your questions answered whether you call a clinic near you or request an appointment online today.