There are many benefits to exercise for those of you suffering from fibromyalgia.
Over the years, I’ve developed routines to help those suffering from Fibromyalgia, start and sustain fulfilling exercise programmes.
This blog post will give you all you need to know too if you’re looking to get started with an exercise plan of your own.
Understanding fibromyalgia
Fibromyalgia is a complex and often misunderstood chronic disorder characterised by widespread musculoskeletal pain, fatigue and tenderness in localised areas.
Beyond the physical pain, fibromyalgia has multifaceted layers, weaving neurological, cognitive and emotional components into its tapestry.
Many sufferers also report experiencing cognitive disturbances, often referred to as "fibro fog," which can manifest as memory lapses, difficulty concentrating, or feeling mentally 'cloudy'. This condition's underlying causes remain elusive, although current research points to a combination of genetic, environmental, and neural factors.
Some theories suggest it arises from a heightened sensitivity of the brain's pain receptors or an imbalance in neurotransmitters.
Complicating matters, fibromyalgia often coexists with other conditions, such as irritable bowel syndrome, joint disorders, and more. While diagnostic tools have evolved, it's primarily recognised through a patient's symptoms and the careful elimination of other potential disorders.
Understanding fibromyalgia is crucial not only for those diagnosed with the condition but for their families, friends, and caregivers. Empathy, patience, and knowledge form the foundation for effective management and support.
Tackling the Exercise Challenge
To many individuals grappling with fibromyalgia, the idea of incorporating exercise might seem paradoxical, even daunting.
The mere thought of physical exertion can evoke fears of exacerbating pain or triggering a flare-up.
However, it’s essential to separate myth from reality. Exercise, when undertaken with forethought and moderation, is not a catalyst for increased pain; instead, it becomes an instrument of relief and empowerment. The key is in the approach.
It’s paramount to start with realistic expectations. Given the characteristic pain and fatigue associated with fibromyalgia, plunging into high-intensity workouts is not only impractical but also potentially detrimental. Instead, the journey begins with incremental steps, paced to the individual’s comfort and capabilities.
Activities like gentle stretching, guided physiotherapy sessions, or low-impact aerobic exercises can serve as introductory gateways.
Another essential factor is consistency. Rather than the duration or intensity, maintaining a consistent exercise routine — even if it’s just a few minutes daily — can lead to sustainable benefits. Regularity aids in muscle memory, endurance building, and the gradual alleviation of pain.
Additionally, variety is your ally. Diversifying exercise types not only minimizes monotony but also ensures that different muscle groups are engaged, promoting holistic well-being.
It’s also worthwhile to be adaptive.
On days when the pain feels insurmountable, exercises can be modified, shortened, or replaced with relaxation techniques. The overarching principle is to listen to one’s body, responding with compassion and determination.
Lastly, integrating professional guidance cannot be emphasized enough. Regular consultations with physiotherapists or fitness experts familiar with fibromyalgia can tailor workouts, offer modifications, and provide invaluable insights on maximizing benefits while minimizing risks.
The Golden Rules
- Begin at a gentle pace - Marathon runs aren't on the agenda just yet. Let's start more modestly thinking about gentle runs and light stretching and build from there.
- Tune into your body and learn to recognise the difference between a flare of fibromyalgia and the typical sensation felt following an exercise session.
- Celebrate Exercise Achievements - yes, even the small ones! Recognise the improvements when you've walked an extra block and exercised for 5 days in a row for example.
- Prepare and Recover - every session will benefit from an adequate warm-up and cool-down.
Remember that when you start exercising and you are unaccustomed to regular exercise, it’s usual to experience some discomfort or even pain. THIS WILL GET BETTER!
The sensations generated by exercise do not mean that they are causing harm and it could be easy to give up when this happens.
Fibromyalgia Action UK Website recommends a tolerance and baseline approach which will enable you to progress your exercise whether or not you are having a good or bad day. By taking a baseline score for your first day of exercise you can easily temper how many repetitions of a certain exercise should be attempted at the next exercise session. Only managed 8 step-ups on Monday you can attempt more or less the next sessions depending on how that felt.
Remember we are aiming at exercise consistency here to help you overcome your good and bad days and keep on exercising.
Concentrate on exercises that are manageable whilst working on exercise technique rather than the quantity of each exercise.
You can find a superb example of an exercise tolerance diary that you could find useful at Organiser
Example Exercise Programme
Please note this is a very generic routine and cannot consider your scenario and medical history.
This will give you some examples of how you might design your programme.
I would highly recommend booking a session or two with a Physiotherapist who can individually prescribe a routine for you and then monitor your progress.
Components of a Great Routine
- Cardio Exercise
- Strengthening
- Flexibility/Mobility
Now it's possible to join an exercise class that covers all these components but I've found incorporating these aspects into a daily exercise session to be the most effective. It allows you far greater control when you aren't perhaps feeling your best and to push a bit harder when having a perfect day.
Routine
1. March on the spot, walk or indoor bike as a warm-up.
5-10 mins easy.
2. Choose 1 of the following exercises:
- Step Ups
- Partial Squats
To raise your heart rate a little.
Complete 2-3 sets of 10 reps.
3. Strength routine:
- Straight Leg Raise
- Glute Bridge
- Bird Dog
- Half Push Ups
- Tricep Bench Dips
4. Flexibility/Mobility:
- Pelvic Tilt
- Lumbar Rotation
- Cat/Camel
- Childs Pose
This is a generic routine covering the major fitness components. It's great because it can be modified according to how you are feeling that day. Adding to it on strong days and removing some parts of it when having a bad day.
Work within your pain and don’t let a bad day stop you from exercising. Adjust your exercise and keep going!
