Exercise and Fibro: How Much is Too Much?
“Many people with fibromyalgia are anxious about exercising because they are scared about making the pain worse. However, research shows that regular exercise is one of the most important things you can do to manage fibromyalgia” [1]. Our eminent Fibro Doctors regularly tell patients that “regular exercise is one of the most important things you can do to manage fibromyalgia even though it may be the last thing you feel like doing” [1]
Do You Know What Reasearch About Fibromyalgia Says?
Just look at these amazing benefits that you can achieve:
•Fewer tender points
•Reduced pain
•Greater fitness levels
•More stamina to carry out daily activities
•Less depression
•Reduced stress [1]
“Moreover, here at the London Pain Clinic, in addition to the aforementioned, our Fibro Consultants are very mindful that “exercise can also help you maintain a healthy body weight, strengthen your bones, and improve the health of your heart and blood vessels. It can also improve your sleep and energy levels” [1].
Taking a Positive Approach to Your Fibromyalgia
Our Pain Specialists understand that when they put forward the need to exercise, many patients become anxious. This is because, quite naturally, they can be apprehensive about exacerbating the pain that they already have. However, substantial scientific studies indicate that fibromyalgia sufferers can safely take part in approved, appropriate, regular exercises, without making their symptoms worse [1]. To that end, Specialist Fibro Physiotherapy and instruction on exercising will form part of your Holistic Personalised Treatment Plan. The latter will be drawn up by your Fibro Doctor, and is likely to also include multiple treatments (conventional medication and the latest cutting-edge therapies and injectables (such as pain blocks).
General Guidelines on Exercises For Fibro Patients
•Begin exercising by following what your Fibro Doctor or Fibro Physiotherapist has recommended for your strength and physical condition. (They will provide you with a list of safe exercises that are specifically tailored to your ability and condition). Moreover, they will also make sure that you are avoiding injury by doing your exercises the proper way)
•Ensure that you conduct your exercises in the correct manner, and be mindful of how much resistance you can add
•If your Pain Doctor or physiotherapist has recommend lifting weights, then be sure to start off with light weights first, and then slowly build up the weight as time goes on as and when you feel able
•Tai chi, pilates and yoga are all classed as gentle activities. To that end, they can be especially beneficial for fibromyalgia sufferers. This is because they can boost strength, flexibility, and a calming feeling of relaxation and balance [1]
Note: our Fibro Consultants (who are available both on-line and at in-person appointments), advise patients that, generally speaking, they should avoid activities that incorporate: “fast, sudden movements and high impact activities, such as running and jumping, although some people may progress to this level of activity” [1].
Aspects to Look Out For When You Get Started
•Being a fibromyalgia sufferer, you may find that when you first start exercising, your tiredness and pain could get worse. Should this happen, just roll back the level of exercise that you are undertaking until you find a balance that is comfortable
•Follow what is called the ‘two hour pain rule.’ (If you experience unusual or excessive pain for over two hours post-exercise, then it means that you have undertaken too much)
•Always begin your exercise gently, and then slowly build on it
•Immediately stop exercising if your pain intensifies or if you are experiencing unusual pain [1]
Reference
[1]. Arthritis Australia (2024). “Exercise and Fibromyalgia.”
https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/exercise-and-fibromyalgia/
