Fibromyalgia & Exercise: Finding Strength in Movement

Fibromyalgia & Exercise: Finding Strength in Movement

Fibromyalgia is a condition that is often misunderstood, frustrating to manage, and deeply personal for those who live with it. It brings widespread pain, fatigue, brain fog (often called ‘fibro fog’), and sleep disturbances, making even simple daily tasks feel overwhelming.

For many, the idea of exercise feels impossible—when just getting through the day is exhausting, how could working out help? But here’s the surprising truth: the right kind of movement can actually help reduce symptoms, improve energy levels, and restore quality of life. I’ve worked with clients who once needed daily naps just to function, and through a combination of targeted exercise, stress management, and lifestyle strategies, we got them to a place where they felt more in control of their condition.

What Causes Fibromyalgia?

The exact cause of fibromyalgia isn’t fully understood, but research suggests it’s a nervous system disorder that amplifies pain signals. Some contributing factors include:

• Overactive pain processing in the brain (the body perceives pain more intensely)

• Hormonal imbalances (stress hormones, serotonin, and dopamine play a role)

• Genetics (it often runs in families)

• Previous trauma or illness (injuries, infections, or emotional stress may trigger symptoms)

• Poor sleep quality (which can worsen pain sensitivity)

Common Symptoms

Fibromyalgia affects more than just muscles—it impacts nearly every aspect of daily life:

✅ Widespread muscle pain (often feels like deep aching, burning, or stabbing pain)

✅ Extreme fatigue (even after sleeping all night)

✅ Brain fog (trouble concentrating or remembering things)

✅ Sleep disturbances (restless, unrefreshing sleep)

✅ Increased sensitivity to pain, temperature, and light

✅ Digestive issues (IBS is common with fibromyalgia)

Why Exercise Helps

While pushing through pain isn’t the answer, the right kind of movement can actually retrain the nervous system and reduce symptoms over time. Here’s why:

✔️ Improves Blood Flow & Oxygen Delivery – Eases muscle tension and reduces pain.

✔️ Boosts Mood & Lowers Stress Hormones – Helps combat the emotional toll of fibromyalgia.

✔️ Increases Energy Levels – Clients who once relied on daily naps found they needed fewer rests.

✔️ Improves Sleep Quality – Exercise can regulate sleep patterns over time.

✔️ Strengthens Joints & Muscles – Reducing strain on the body during daily tasks.

But the key is gentle, progressive movement—overdoing it can lead to flare-ups.

How to Exercise with Fibromyalgia

Fibromyalgia workouts aren’t about pushing harder—they’re about moving smarter. A few key principles:

1. Start with Low-Impact Movement

• Walking (short, slow walks before increasing distance)

• Swimming or Aqua Therapy (warm water reduces strain on joints)

• Yoga or Pilates (gentle stretching & core control)

• Tai Chi (proven to help fibromyalgia patients with pain & stress)

2. Strength Training is Your Friend

• Light weights or resistance bands (2-3 times a week)

• Focus on controlled movements (not high-intensity training)

• Start small (even bodyweight exercises count!)

3. Prioritize Recovery

• Rest between sessions (you might need longer recovery than others)

• Track symptoms (keep a journal to identify patterns)

• Listen to your body (some soreness is okay, but extreme fatigue means scaling back)

Other Strategies for Managing Fibromyalgia

Since fibromyalgia is affected by multiple factors, a whole-body approach is the best way to manage it.

✔️ Get Quality Sleep – Set a strict bedtime, avoid screens before bed, and try relaxation techniques.

✔️ Manage Stress – Meditation, deep breathing, and reducing overwhelm in daily life can make a big difference.

✔️ Eat Well & Stay Hydrated – Some people find that reducing processed foods & increasing omega-3s helps.

✔️ Build a Support System – Having understanding friends, family, or a coach can be life-changing.

Real Results: Clients Who Took Back Control

I’ve worked with several clients who initially felt like exercise was impossible. They were exhausted, in pain, and overwhelmed. But by introducing gentle movement, focusing on recovery, and working within their limits, we started seeing progress.

• They needed fewer naps

• They had more “good” days than bad

• They felt mentally sharper and emotionally stronger

Most importantly, they felt hopeful again.

If you’re struggling with fibromyalgia and want to regain control, know that you’re not alone—and you don’t have to suffer in silence. Small, consistent steps can lead to real change.

Would you like help figuring out where to start? Reach out—I’d love to help you find a plan that works for you.