Let’s begin with – what fibromyalgia is? Fibromyalgia is a condition that results in pain and tenderness in the muscles, tendons, joints, and ligaments. There are about 18 tender points in our body, if the patient feels intense pain in at least 11 tender points he is said to be suffering from fibromyalgia. The tender points include the knee, elbow, back of the neck, shoulder, hip joint, and around the neck. The pain increases when pressure is applied to the tender points. Research shows that about 2% of the US population is affected with fibromyalgia. Women are at more risk than men. The exact cause of fibromyalgia is not yet understood but it is suggested that fibromyalgia runs in families and is triggered by a physical or emotional traumatic situation. Fibromyalgia is very different from arthritis, unlike arthritis, it does not cause any swelling or damage to the surrounding muscle and tissue.
Apart from therapeutic aid, fibromyalgia shows great improvement by practicing a few simple physical activities and exercises. A detailed note on prescribed exercises for fibromyalgia is discussed in this article.
Exercise in Fibromyalgia
The main aim of exercise for people with fibromyalgia is to reduce pain and to bring back their body to its normal condition. There is no “one size fits all” rule when it comes to designing an exercise program for fibromyalgia patients, as every patient is different and has different requirements. One should begin with gentle, stretching exercises, and low-impact exercises like walking, swimming, and cycling. Initially, it should be done for a minimal time, and later duration of the exercise should be increased. Initially, exercise might increase the pain, and sometimes muscle soreness is common, but experiencing sharp pain means that the person has overdone the exercise and has hurt his muscles. The person should make sure that the intensity of exercise is only to the extent to, which his/her body can handle.
Walking
On day 1, the person can start walking for 5 minutes and then increase the time gradually and slowly, until he/she walks for at least 60 minutes every day. If walking for 60 minutes is comfortable, then it should be continued for 3-4 times a week. If at any time, the person finds it difficult, then immediately he/she should reduce the duration and follow the one, which was comfortable. This duration should be followed for another few days, and later increasing the time should be tried, until the goal duration of 60 minutes is reached. Walking does not cure fibromyalgia, but for sure it controls pain and fatigue, and also increases muscle strength.
Walking/jogging
Once the person is able to walk for 60 minutes without feeling uncomfortable, they can begin to jog slowly. Jogging shouldn’t be done for a long period of time in the beginning. Start with a mix of walking and running. For example, walk two blocks and jog one block. If this doesn’t show any discomfort, then the same can be carried on regularly.
Bicycling
A stationary bicycle can also be used indoors. At the start, cycling should be done for a minimal time, and then gradually increased in duration until the target timing of 60 minutes has been achieved.
Swimming
Swimming is another great option for people suffering from fibromyalgia, as it is very gentle on joints. The person can try treading in water for 1 or 2 minutes, and swim several laps. Swimming must be carried out for at least 30 minutes every day or on alternative days as per the person’s convenience.
Warm water aerobics
It is a must for a person with fibromyalgia to include aerobics in his/her schedule. Many communities now offer something called warm water aerobics, which is effective for patients with fibromyalgia. A temperature of 85-90°F is maintained in the pools, which helps to relax the muscles. Any aerobic should be done at moderate intensity and for a minimum of 3 times per week. Start with gradual activity for a few minutes, and then increase it to build up to 20-40 minutes every day.
Benefits of doing exercise
In the case of fibromyalgia, regular exercise is an essential part of the recovery process because regular exercise will help
- Provide relief from most if not all of physical pain
- Strengthen ligaments and tendons
- Increase muscle tone
- Increase muscle flexibility
- Get rid of muscle fatigue
- Improve circulation and enhance blood flow to muscle and tissues
- Increase cardio capacity
- Improve the levels of endorphin hormone, which acts as a natural pain-killer, enhances sleep, heals anxiety, depression, and pain
- Reduce weight and stress on joints
- Have a pain-free range of motion
- Decrease risk of high cholesterol, high blood pressure, stroke, heart attack, and diabetes
- Reduce physical impairment and recover fast
- Increase oxygen to muscle and nerve
- Improve energy levels/stamina
Conclusion
Exercise is one of the recommended treatment options for fibromyalgia. It may seem strange that exercise can help people with fibromyalgia, since it is a very painful condition. However, studies have shown that exercise can help control the symptoms of fibromyalgia. The person can choose any exercise that suits them but the key words that they should always remember are – LOW-IMPACT, EASY & SLOW. More isn’t always better, especially for fibromyalgia. The person should never overdo any exercise and stop if they experience any sharp pain. Learn to listen to the body’s voice and never set any unrealistic goals. Moderation and continuation should be the goal, if symptoms flare up individuals should reduce the intensity of the exercise but should still attempt to continue with as much movement as possible.
