Exercises for the Natural Treatment of Fibromyalgia

Fibromyalgia is a chronic health condition that causes severe pain throughout the muscles, tendons and ligaments of the body. Due to the muscle pain, and the fatigue that accompanies it, many people with fibromyalgia give up exercising. This is an unfortunate mistake, as exercise is an important part of fibromyalgia treatment and is a natural way to help the body cope with the condition.

Exercise as a Natural Treatment for Fibromyalgia
Exercise benefits people with fibromyalgia by strengthening muscles and increasing their range of motion, thereby reducing the muscle weakness and stiffness so common to the condition. Fibromyalgia sufferers experience pain due to an abnormal increase of neurotransmitters that signal the brain to feel pain. Exercise counteracts this by causing the body to release endorphins, which are natural painkillers. Additionally, regular exercise can reduce the amount of fatigue due to fibromyalgia by helping the body fall asleep faster and stay asleep longer.

While exercise in general is important, different forms of exercise offer different benefits for those suffering with fibromyalgia.

Types of Exercises for Natural Fibromyalgia Treatment: Swimming
Swimming, especially in a heated pool, is one of the best exercises for fibromyalgia sufferers. It provides the cardiovascular benefits of aerobic exercise without the fear of jarring painful muscles. The buoyancy of the water reduces the stress on the body during exercise, allowing for greater movement. Swimming in warm water eases pain and increases blood flow to the muscles and tendons. Common tender points in fibromyalgia --neck, shoulders, and hips -- are among the areas most used and strengthened while swimming.

The benefits of swimming as a natural treatment for fibromyalgia have been recorded by several different medical studies comparing land-based and water-based exercises. Patients who used swimming as part of the exercise had a greater reduction of pain, anxiety, and depression, as well as having more 'good days' overall.

To maximize the benefits of swimming for muscle strength and flexibility, use a variety of strokes while doing laps. If you do not know how to swim, vary the types of activities you do in the water from walking laps, to kicking at the side, to using floatation devices to assist you in water aerobics. Many health and community centers offer water aerobic classes for swimmers and non-swimmers.

Start out slowly when swimming, especially if you have not exercised since the beginning of your fibromyalgia symptoms. Do one lap, then rest for 30 to 60 second before starting another lap. If you get tired, float or rest in the water until you feel better. Listen to your body and stop when you have had enough. Aim for 5 to 10 minutes at first, and then gradually work up as your body becomes accustomed to the exercise.

Types of Exercises for Natural Fibromyalgia Treatment: Bicycling
Bicycling is another exercise that provides cardiovascular benefits without the pain of jarring movements. People with fibromyalgia can often exercise longer using a stationary bicycle than with other exercise equipment. Bicycling offers the benefits of increased muscle strength and flexibility, improved overall fitness, and a reduction of pain, especially in the tender areas of the thighs and back. It has also been shown to reduce the amount of stress and depression felt by people with fibromyalgia, especially when using a regular bicycle outdoors.

As with swimming, it is important to start slowly. Begin with 5 minutes per session and gradually work up to 30 minutes. If you suffer from severe fibromyalgia back pain, try using a recumbent bicycle until your muscle strength begins to improve.

Types of Exercises for Natural Fibromyalgia Treatment: Pilates
Pilates is a non-aerobic exercise that combines strength training and stretching. It focuses on the core muscles of the body (abdomen, back and pelvis) to improve muscle tone and strength, relieve muscle tension, and promote balance and flexibility.

Stretching is very important for fibromyalgia sufferers. It reduces stiffness by increasing joint and muscle elasticity and range of motion. Stretching improves the coordination of the central nervous system with the major muscle groups, which is often diminished with fibromyalgia. Moreover, it supports proper posture to encourage healthy movement.

By combining strength training and stretching through the gentle movements of Pilates, people with fibromyalgia experience an overall reduction of pain (including in the tender points of the neck, back and shoulders), increased strength and mobility, increased energy, a reduction in stress and anxiety, and better mental alertness (less 'fibro fog').

The Pilates mat routine was designed to be done in a particular order for maximum benefit. Do not push to do the entire routine at the beginning. Start with one or two of the exercises recommended for beginners and add in more as your body begins to strengthen.

Types of Exercises for Natural Fibromyalgia Treatment: Oxycise
Oxycise is an exercise technique that combines deep breathing and stretching. Speaking from personal experience as someone who has fibromyalgia, Oxycise does quite a bit for reducing pain, improving mental clarity, and reducing stiffness.

Deep breathing (also known as diaphragmatic breathing) brings in extra oxygen, which has the benefit of reducing the pain felt in the fibromyalgia tender points and elsewhere throughout the body. It also has the effect of calming anxiety and stress, as well as providing an energy boost to reduce fatigue. Deep breathing improves blood circulation, increases digestive health, and has a positive impact on cardiac health.

To do deep breathing, sit or stand in a comfortable position. Place your hand on your stomach so you can feel the rise and fall of your breath. Take a very deep breath in through your nose (you will feel your stomach begin to rise) until you feel you can take in no more air. Purse your lips and exhale all the air.

Oxycise (and other exercises that include deep breathing) can be done at your own pace, allowing a person with fibromyalgia to work into the exercise slowly. Start by just focusing on learning how to breathe from the diaphragm, then add in the stretches one or two at a time as your body begins to adjust to the movements.

Types of Exercises for Natural Fibromyalgia Treatment: Progressive Muscle Relaxation
Relaxation exercises are used in people with fibromyalgia to reduce stress and muscle tension, relieve pain, and encourage proper sleep patterns. Progressive muscle relaxation exercises work every muscle of the body, while bringing in extra oxygen through deep breathing.

To do progressive muscle relaxation, take a deep breath and tense one of the muscle groups, holding for 4 seconds. Breathe out and relax the muscles completely. Do not relax gradually, just let the muscles go. Wait 10 to 20 seconds before moving on to the next muscle group.

Progressive muscle relaxation is done in a particular order:

1. Clench your hands
2. Bend your wrists back
3. Flex your biceps
4. Shrug your shoulders
5. Wrinkle your forehead (as if you are scowling)
6. Close your eyes as tight as possible (remove contacts first)
7. Press your lips together (do not move your entire face, just your lips)
8. Press the back of your neck into the floor, bed or chair
9. Touch your chin to your chest (without creating tension elsewhere in the head or neck)
10. Exercise your chest muscles by taking a deep breath and holding for the 4 seconds
11. Arch your back
12. Suck in your stomach
13. Clench your buttocks
14. Press your thighs together
15. Point your toes up (back toward your upper body)
16. Extend your toes (away from the body)

The last two movements should only create tension in the lower legs and feet.

Progressive muscle relaxation can be done at any time during the day, but provides the most benefit to fibromyalgia patients when they are preparing for sleep.

Before Starting an Exercise Routine for Fibromyalgia Treatment
Always check with your doctor before starting an exercise routine as part of your fibromyalgia treatment. Your doctor may have suggestions on exercises that would be better for your particular state of health or on the intensity of your routine. A physical therapist can also assist you in designing an exercise plan that is right for you.

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Sources:
Mayo Clinic:
Fibromyalgia - Causes
Fibromyalgia - Lifestyle and Home Remedies

Fibromyalgia-Symptoms.org:
Exercise
Aerobics and Fibromyalgia
Clenching and Floating
Pilates
Relaxation Therapy

The Back Pain - Fibromyalgia Treatment Center:
Swimming
Cycling
Stretching
Breathing
Breathing - Practice

WebMD:
Stress management: Doing progressive muscle relaxation