UNDERSTANDING FIBROMYALGIA.
Fibromyalgia is more common than you think.
What is Fibromyalgia?
Fibromyalgia is a chronic condition that affects millions of people worldwide, causing widespread pain, fatigue, and a host of other debilitating symptoms. While there is no cure, exercise physiology offers a powerful approach to managing fibromyalgia and improving quality of life. In this blog, we’ll explore what fibromyalgia is, how it impacts the body, and why working with an accredited Exercise Physiologist can make a difference.
Fibromyalgia is a complex disorder characterized by chronic, widespread musculoskeletal pain. People with fibromyalgia often experience heightened pain sensitivity, fatigue, cognitive difficulties (commonly called "fibro fog"), and disrupted sleep. The exact cause of fibromyalgia remains unclear, but it is believed to involve a combination of genetic, environmental, and psychological factors.
More information about Fibromyalgia, click here.
Symptoms of Fibromyalgia
The symptoms and severity of fibromyalgia can vary between individuals. These range from,
Widespread pain: Pain that affects multiple areas of the body, including the muscles, joints, and soft tissues.
Fatigue: Persistent feelings of exhaustion, even after adequate rest or sleep.
Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.
Cognitive difficulties: Often referred to as "fibro fog," this can include problems with memory, concentration, and mental clarity.
Other symptoms: Headaches, irritable bowel syndrome (IBS), temporomandibular joint (TMJ) disorders, sensitivity to light, sound, or temperature changes, and mood disturbances such as anxiety or depression.
Not all individuals will encounter identical symptoms, each person will exhibit a distinct set of unique symptoms. The symptoms may fluctuate from day to day, and they may appear and disappear unpredictably.
How Exercise Affects Fibromyalgia
It may seem counterintuitive, but physical activity is one of the most effective ways to manage fibromyalgia symptoms. Regular, gentle exercise helps improve pain tolerance, reduce fatigue, and boost mental well-being. However, it's essential to follow a tailored program designed to avoid symptom flare-ups.
Exercise helps by:
Reducing Pain Sensitivity: Movement encourages the release of endorphins, the body’s natural pain relievers.
Improving Sleep Quality: Regular activity can help regulate sleep patterns, promoting deeper, more restorative sleep.
Enhancing Mood and Mental Clarity: Exercise reduces stress hormones and boosts serotonin and dopamine levels, combating depression and anxiety commonly associated with fibromyalgia.
Increasing Strength and Flexibility: Strengthening muscles and improving joint mobility can relieve pressure on sensitive areas and reduce stiffness.
Why Work with an Exercise Physiologist?
Exercise Physiologists are university-trained health professionals who specialize in designing and delivering safe, effective exercise interventions for people with chronic conditions, including fibromyalgia. At JY Exercise Physiology, we create individualised programs based on your unique symptoms, fitness level, and goals.
Working with an Exercise Physiologist ensures that:
Your Program is Customised: A tailored plan takes into account your current abilities, symptom triggers, and personal goals.
Exercise is Progressed Safely: Pacing is critical for people with fibromyalgia. We’ll help you start slow and gradually build intensity, avoiding overexertion and flare-ups.
You Receive Holistic Support: We provide education on pain management, stress reduction techniques, and lifestyle modifications to complement your exercise program.
What Causes Fibromyalgia
The exact cause of fibromyalgia is unknown, but it is believed to involve a combination of genetic, environmental, and psychological factors. Some potential triggers or contributing factors may include:
Genetics: Fibromyalgia tends to run in families, suggesting a genetic predisposition to the condition.
Physical or emotional trauma: Injury, surgery, infections, or significant psychological stressors may trigger the onset of fibromyalgia symptoms in some individuals.
Abnormal pain processing: People with fibromyalgia may have heightened sensitivity to pain due to alterations in the way their central nervous system processes pain signals.
Trigger for Fibromyalgia Flare Ups
Flare-up can be triggered or worsen with numerous internal and external factors, these can include:
Mental stress
Illness/ cold
Injury
Weather change
Travelling
Hormonal changes
Physical stress
How is Fibromyalgia Diagnosed
Generalised pain in at least 4 of 5 body regions
Left upper region
Right upper region
Left lower region
Right lower region
Axial region
Symptoms present with ongoing discomfort levels for at least 3 months.
Widespread pain index (WPI) ≥ 7 and symptoms severity scale (SSS) score ≥5 or WPI 4-6 and SSS score ≥9.
Stretching and flexibility exercises a essential to alleviate Fibromyalgia symptoms.
Recommended Exercise Volume for Fibromyalgia
Aerobic
Frequency - 1-2 days progress to 2-3 days/ week
Intensity - Low intensity
Time - 10-minute bouts progress to 30-60 minutes as tolerated
Type - Low impact (walking, aquatics, cycling, ect)
Resistance -
Frequency - 2-3 days/ week with 48hr rest in between
Intensity - low to moderate intensity
Time - 4-5 repetitions progress to 8-12 repetition as tolerated. 1-2 set progress to 2-4 sets. With 2-3 minutes rest inbetween.
Type - Body weight, elastic band, dumbbells and pin loaded machines.
Flexibility -
Frequency - 2-3 days/ week
Intensity- tolerable
Time - hold for 10-30 seconds as tolerated
Type - Static and dynamic stretches
Essential Exercises for Fibromyalgia Management
Here are a few types of exercises that have been shown to help manage fibromyalgia symptoms:
Low-Impact Aerobic Exercise: Activities like walking, swimming, and cycling improve cardiovascular health and overall stamina without placing excessive strain on the body.
Strength Training: Gentle resistance exercises help build muscle strength, improve posture, and support joints, reducing musculoskeletal pain.
Stretching and Flexibility Work: Regular stretching enhances range of motion and relieves muscle tightness, helping to alleviate stiffness and discomfort.
Mind-Body Exercises: Practices like yoga, tai chi, and Pilates combine movement with breathwork and mindfulness, reducing stress and promoting relaxation.
Hydrotherapy: Water-based exercises provide buoyancy, reducing the impact on painful joints while allowing for safe, effective movement.
Building a Sustainable Routine
One of the keys to long-term fibromyalgia management is consistency. However, this doesn’t mean pushing through pain or adhering to rigid schedules. It’s about finding balance and listening to your body.
Tips for staying consistent:
Start Small and Build Gradually: Begin with short, gentle sessions and slowly increase duration and intensity.
Prioritize Rest and Recovery: Schedule rest days and practice relaxation techniques to allow your body to recover.
Track Symptoms and Progress: Keep a journal to identify patterns and understand how different activities affect your symptoms.
Stay Flexible: Adapt your routine as needed. If you’re having a bad pain day, swap out high-intensity exercises for stretching or mindful breathing.
At JY Exercise Physiology, we’re committed to helping people with fibromyalgia regain control over their health. We understand the complexities of chronic pain and fatigue, and we’re here to support you with compassionate, evidence-based care.
When you work with us, you can expect:
Comprehensive Assessments: We take the time to understand your full health picture, including symptom severity, medical history, and personal goals.
Individualized Programs: Your exercise plan will be carefully crafted to suit your needs, with adjustments made as you progress.
Ongoing Support and Education: We’ll empower you with the knowledge and tools neede
Take the First Step Towards Relief
Living with fibromyalgia can be challenging, but you don’t have to navigate it alone. With the right guidance and a thoughtful, personalized exercise program, it’s possible to reduce symptoms, build resilience, and improve your quality of life.
If you’re ready to take control of your fibromyalgia and explore how exercise physiology can help, contact JY Exercise Physiology today. Let’s work together to create a sustainable plan that empowers you to move with confidence and live life to the fullest.
Connect with an Accredited Exercise Physiologist .
Located in Upper Mount Gravatt.
Call +61 421 967 711
