Fibromyalgia and exercise

[Guest guest]

Notice what it says about increased pain in the beginning. I know

that this is true, but it does usually decrease after awhile. I know

that it helped me to get off the pain pills I was on by working out.

I realize that what many of us have is not a true case of

fibromyalgia but it def is similiar in many of us.

hugs

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What is fibromyalgia?

Fibromyalgia is a disorder that causes pain in your muscles and

joints. It may also cause poor sleep, headaches, and stiffness or

muscle aches. Stress or lack of sleep can make the symptoms of

fibromyalgia worse. More women than men have fibromyalgia, and the

disorder is common--it is seen in up to 5% of the population.

However, it isn't life-threatening, and it doesn't cause permanent

damage.

If I have fibromyalgia, what can I do to help myself feel better?

One of the best things you can do if you have fibromyalgia is

exercise. Begin with stretching exercises and gentle, low-impact

activity, such as walking or bicycling. Start your exercise program

slowly because at the beginning, exercise may make your pain worse.

Some muscle soreness is normal when you're starting to exercise, but

sharp pain may be a sign that you have overworked your muscles.

As you progress with exercise, it will become more comfortable for

you. For exercise to help, you must do it regularly. The goal is to

get started and keep going, to gain relief from pain and to improve

sleep. Below are some exercises you might want to try:

Walking: Start slowly by walking 5 minutes the first day. The next

day, add a minute to this total. Keep adding 1 or 2 minutes a day

until you are walking 60 minutes a day. When you reach this point,

walk at least 1 hour, 3 or 4 times a week. If you find yourself

struggling as you're working your way up to walking 60 minutes, go

back to a length of time that was comfortable for you, and continue

walking for this period of time for several days. Then continue to

increase the minutes again until you reach the goal of 60 minutes.

Try as many times as you need to reach the goal of walking for 60

minutes.

Walking/jogging: After you feel comfortable walking 3 or 4 times a

week, you can alternate walking with slow jogging. Walk 2 blocks,

then jog 1 block, walk 2 blocks, jog 1 block, and so on. Do this as

often as it feels comfortable. Extend your exercise for longer

periods if you feel comfortable.

Bicycling: Stationary bicycles (exercise bikes) offer the benefit of

exercising indoors. Keep track of your mileage, or set a goal of

bicycling for 60 minutes.

The type of exercise you choose is up to you. It's important that you

start exercising and keep doing it. Exercise relieves much of the

pain fibromyalgia causes. Some people even find that exercise makes

all their pain go away. You will also feel better if you have some

control over your own care and well-being.

Where can I get more information?

For more information, contact the Fibromyalgia Network, P.O. Box

31750, Tucson, AZ 85751-1750, or call 800-853-2929. Information can

also be obtained on the World Wide Web at the following address:

www.fmnetnews.com.

(Created 9/00)

(Updated 02/03)

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This handout provides a general overview on this topic and may not

apply to everyone. To find out if this handout applies to you and to

get more information on this subject, talk to your family doctor.

Visit familydoctor.org for information on this and many other health-

related topics.

Copyright © 2001-2003 by the American Academy of Family Physicians.

Permission is granted to print and photocopy this material for

nonprofit educational uses. Written permission is required for all

other uses, including electronic uses.

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