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Fibromyalgia Exercises: Work Out Chronic Pain

May 15, 2017 in Fibromyalgia

Fibromyalgia is one of many chronic ailments that can disrupt individuals from participating in regular daily activities like exercise. Managing fibromyalgia pain depends generally on a multi-pronged approach that includes exercise, medication, physical therapy as well as procedures like massage and TENS therapy. One of the most important factors to help manage your pain is to incorporate small movements that can make a big difference.

All it takes is making a couple tweaks to common exercises, and you’ll find that your pain and stiffness abates, your energy boosts, and your mood improves. As a side benefit, you may even experience a more regulated sleep schedule.

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Tip: Use DR-HO'S TENS Therapy Before & After Your Fibromyalgia Exercises

When you're battling fibromyalgia pain, finding the motivation to exercise can often feel like the last thing you want to do. Don't let the pain stop you. Using DR-HO'S Pain Therapy System or The Pain Therapy System Pro regularly before or after a workout can help target your tender points and help to ease your pain. DR-HO'S Pain relief devices use TENS therapy, a form of electrical stimulation that massages tender spots on the body while using gentle electrical impulse signals to block pain from reaching the brain. By incorporating the Pain Therapy System following physical activity, your body will recover quicker allowing you to get more out of your workouts.

For more information on TENS Therapy and how it can help to relieve chronic pain read:
DR-HO'S TENS Buyer's Guide: An Introduction to TENS Therapy

fibromyalgia exercises

Safety Should Come First With Fibromyalgia Exercises

Since you’re working out to treat a chronic condition, it’s important to keep your pain in mind and do it right. Before beginning any physical activity, especially one designed to treat chronic pain, the last thing you want to do is make your condition worse. Make sure to contact your doctor before participating in an exercise routine that is beyond your current capabilities. 

Here are the best exercises to help manage fibromyalgia pain:

1. Stretching

Gentle range of motion and stretching exercises are excellent for FMS. Make slow and circular motions with each joint, starting at the feet and working up, until you can move easily. When you stretch, focus on big groups of muscles — the calves, the hips, the thighs, the shoulders and the lower back. Do this two to three times weekly, and as always, pay attention to your body. Stop if you're in pain.

fibromyalgia exercises

2. Aerobics

Aerobics are any types of exercise that get your body moving. Walking, jogging, biking and swimming to name a few. Walking is often the easiest for FMS sufferers.

fibromyalgia workout

3. Swimming

Working out in a pool has been proven to carry a range of health benefits, including easing FMS pain. Warm water can be very soothing on the joints and muscles as well as offering support and reducing exercise impact. In fact, the Journal of Physical Therapy Science has published research that working out in a pool is superior to working out in a gym or at home.

fibromyalgia exercise

4. Light Strength Training

Strength training using light weights that focuses on range of motion can help to lower pain and reduce symptoms of depression. You can use isometrics to tense and relax your muscles without the weights. Speak with a trainer to get advice on how to perform these exercises.

fibromyalgia exercises

5. Yoga and Tai Chi

Both yoga and tai-chi are excellent for improving range of motion, loosening muscles and treating FMS pain.

fibromyalgia exercises

You don't have to lift heavy or run a marathon for exercise to be effective. Following these exercises and using DR-HO's Pain Therapy System post workout will help improve symptoms of fibromyalgia and bring you one step closer to a pain-free life. For other methods to help reduce and ease your pain, read the article Fibromyalgia: This is Everything You Need to Know or visit Dr-HO'S Fibromyalgia page.

More Fibromyalgia Content and Information

Sources:

  1. Sevimli, Dilek, et. al. “The effects of aquatic, isometric strength-stretching and aerobic exercise on physical and psychological parameters of female patients with fibromyalgia syndrome.” Journal of Physical Therapy Science, 27 (6) 1781-1786. Jun 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499983/
  2. WebMD. “Fibromyalgia-Friendly Exercises.” https://www.webmd.com/fibromyalgia/ss/slideshow-fibromyalgia-friendly-exercises
  3. WebMD. “Treating Fibromyalgia Pain: Fibromyalgia Exercise, One Step at a Time.” https://www.webmd.com/fibromyalgia/fibromyalgia-pain-10/fibromyalgia-exercise-one-step-time
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