Living with fibromyalgia can feel like your body has turned against you. Pain, fatigue, and unpredictability can make even the idea of exercise overwhelming. If this sounds familiar, you’re not alone. Many of my patients with fibromyalgia feel the same way, especially if they’re worried about triggering a flare or feel like they’ve lost the ability to move the way they used to.
But here’s the truth: exercise is not just helpful—it’s essential for managing fibromyalgia. Let’s break down why movement matters, how it can actually help your symptoms, and, most importantly, how to get started in a way that feels doable.
Why Movement is Crucial for Fibromyalgia
Fibromyalgia is a condition where pain comes from a nervous system that’s on high alert. This type of pain, known as nociplastic pain, doesn’t come from damaged tissues or visible inflammation. Instead, it’s the result of hypersensitivity in your nervous system, making everyday sensations feel painful.
Because of this, fibromyalgia pain is tricky to treat. Medications like duloxetine, pregabalin, and milnacipran can help, but they’re not magic pills—and not everyone gets relief from them. That’s where lifestyle changes like exercise come in.
Research shows that exercise can:
- Decrease pain
- Improve mood and reduce depression
- Boost overall quality of life
This isn’t just a one-off study. When it comes to fibromyalgia, there’s a mountain of evidence showing that movement helps. Even though individual studies may differ, they all point in the same direction: movement is good for fibromyalgia.
How to Start Exercising with Fibromyalgia
So, we know movement is important, but how do you start when you’re already in pain? The key is to start slow—slower than you think you need to.
It’s tempting to jump into a routine or push yourself, but fibromyalgia is different. Your body has changed, and it’s okay to approach exercise differently too. Here’s what I recommend:
- Start small: Think of gentle walks, 10 minutes on a stationary bike, or beginner yoga. Water therapy, like swimming or water aerobics, can be especially helpful since it’s easy on the joints and soothing to the body.
- Avoid high-impact activities at first: Running or intense workouts can aggravate symptoms. Stick with low-impact options until you feel ready to explore more.
- Build slowly: Increase your activity by just 10% at a time. This might feel like baby steps, but consistency is more important than speed.
And don’t worry about setbacks. If you accidentally trigger a minor flare, remind yourself that fibromyalgia is life-changing, not life-threatening. Adjust and keep moving forward.
How Movement Helps Retrain Your Body
Fibromyalgia can make you feel like your body isn’t on your side anymore. But regular movement helps rebuild that trust. Think of exercise as a way to retrain your nervous system to respond differently to pain signals.
Every time you show up for yourself—even for a short walk or a stretch—you’re teaching your body that movement isn’t a threat. Over time, this can help regulate your nervous system, decrease your pain, and give you a stronger sense of control over your health.
Get Support to Keep Moving
Starting is one thing—sticking with it is another. Having a support system can make all the difference.
- Ask a friend to join you: Exercising with a buddy can make the process more enjoyable and keep you accountable.
- Work with a professional: A physical therapist (preferably one with experience in fibromyalgia) can create a plan tailored to your needs. A personal trainer might also be helpful if you find someone who understands your limitations and goals.
Track Your Progress
One of the best ways to stay motivated is to track your movement. Apps, fitness trackers, or even a simple journal can help you see how far you’ve come.
I know it’s easy to lose track of time and think, “Oh, I’ve only skipped a few days,” only to realize it’s been weeks. Tracking helps you stay consistent and reminds you that every step forward counts—even the small ones.
Movement is Your Medicine
Exercise isn’t just about getting fit when you have fibromyalgia. It’s about retraining your body, improving your quality of life, and taking control of your symptoms.
Start slow, stay consistent, and celebrate every small win. Over time, you’ll notice how movement helps you rebuild trust in your body—and maybe even need fewer doctor visits or medications.
You’ve got this! And remember, the first step is often the hardest, but it’s also the most important.
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