One of the most complicated aspects of managing the symptoms of fibromyalgia is integrating exercise into your daily routine. On the one hand, cardiovascular exercise has multiple health benefits which are largely understood, and regular movement has been shown to help reduce the symptoms of fibromyalgia. On the other hand, if you try to exercise and overdo it even a little, you find that your FMS symptoms are way worse than they were before.
Here are some suggestions for integrating exercise into your life without exacerbating your FMS symptoms:
-If you have not been exercising, start off slowly. A short walk. A light jog or swim. Resist the temptation to go full out.
-If you use weights, be sure to go lighter weights with a moderate amount of reps. The conventional wisdom is that higher weights and low reps build muscle, and high reps with lower weights for tone. FMS presents a special set of issues, so go with lighter weights and fewer reps- but more sets spread throughout the day (This is easy if you have a few lighter dumbells in your home.)
-As always, hydration is key. Water before, during, and after your exercise will help to keep the myofascial layers (where the trigger points associated with fibromyalgia live) good and lubricated.
-For FMS, I love water based exercise. It reduces stress and impact, and is generally more gentle than land based exercise. Water walking, water aerobics, a light swim- these are all great choices.
-Take a few minutes, several times a day to gently stretch your large muscle groups. Non-ballistic (NO BOUNCING) stretches will help decrease the sensitivity of trigger points, and keep you more comfortable.
What are your experiences with FMS and exercise? What has helped? What has made things worse? Please share your thoughts here on the blog.
Thanks for visiting- see you soon.
-Andy
The Royal Albert Hall, Kensington.
Tags: Andrew Kirschner, andy kirschner, Back Pain, back together, backtogether, Fibromyalgia, FMS, kirschner, Neck Pain, pain
Clinical Aromatherapy works wonders for pain management, try Kunzea (Australian Native) essential oil with Spike Lavender and Spanish Marjoram in some Sweet Almond Oil base to rub daily on the pain after a shower and at bedtime. Remedial massage is also a comfort.