The Benefits of Exercise in Fibromyalgia

It may seem crazy, but exercise can actually improve pain symptoms in fibromyalgia. Many people who suffer from severe fibromyalgia pain may find this hard to believe, especially on the bad days when it takes maximum effort to get out of bed without screaming.

Why is exercise effective in relieving fibromyalgia pain? First of all, exercise releases natural endorphins. Endorphins are known as the body’s natural pain killers. The word endorphin comes from two words, “endogenous” and “morphine”. Endorphins, actually polypeptides, bind to receptors in the brain to dull or block the perception of pain. Endorphins are produced by the body as a natural response to stress, usually physical stress. Endorphins are responsible for the natural “high” that many runners experience, known as the runner’s high. Runners will initially experience some discomfort as they run, but will eventually experience a cessation of pain if they persevere. This can be followed by a “rush” as endorphins kick in. The same can be true in fibromyalgia. Although exercise may initially worsen fibromyalgia pain, pain will often decrease as endorphins are released. The release of endorphins can be as potent as some opioids, and the results can last for hours.

It can be hard to become motivated to exercise when you are besieged by pain at every turn. Consider the following 5 tips to motivate yourself to exercise:

1. Exercise with a friend- better yet, find a support group in your area and exercise with others who are sharing your experience with fibromyalgia. Exercising with others can help you maintain motivation.

2. Start slowly- set small goals that are reachable. Setting large goals that will be difficult to meet can set you up to fail. Small accomplishments will make you feel good about yourself and what you are doing, thus helping you to stay motivated.

3. Allow yourself a day off- if you are having a worse-than-usual day, give yourself permission to take the day off. Continue on your plan the next day, and don’t beat yourself up if you have to skip a day.

4. Find an exercise program that you will enjoy- attempting to perform an activity that you hate will only make you dread exercising. Find something you enjoy doing, no matter what it is. The point is to move, and you won’t move if you hate the form of exercise you have chosen.

5. Reward yourself- set goals, and once you have met a goal, reward yourself. Give yourself something to look forward to and celebrate a job well done!

The benefits to exercising when you have fibromyalgia are numerous, including an actual reduction in overall pain, improved sleep patterns, less atrophy of muscles and a general sense of well-being. Exercise can also help those with fibromyalgia who are also battling depression.

So what are you waiting for?