Self-Management Tools
for those with FM. This may
be the result of poor sleep, or
lowered levels of the growth
hormone IGF-1 that occurs in
some persons with FM.
• Don’t attempt to work out
through a flare; postpone
the more vigorous kinds of
activity. Instead, do range of
motion and flexibility work as
tolerated. This is the key to
keeping the joints and muscles
from locking up. Once flare
symptoms recede, a gradual
increase in activity and exercise
is the right road to recovery.
• Exercise can reduce overall
fatigue and improve sleep in
FM over time, although it
does NOT necessarily improve
pain levels. However, exercise
does appear to help control
pain in some individuals.
‘one-size-fits-all’ standard fitness
regimes.
T
he primary goals of any activity and exercise program
include maintaining muscle and
bone mass, maintaining normal
range-or-motion, and gaining
stamina. These benefits are
important for everyone, whether
we enjoy good health or are
dealing with chronic pain. An
activity and exercise program
that is designed for fibromyalgia
and chronic pain can reach these
same goals.
H
ere is what we know about
the mechanisms and benefits
of exercising with FM:
• Painful muscles during
and after exercise does not
mean damage taking place
in FM exercisers. Research
has shown that gradually
strengthening muscles,
including muscles that
hurt, causes no structural
damage.
16 Fibromyalgia & Chronic Pain
Life
• Exercise does not
automatically increase pain
or fatigue for those with
fibromyalgia. When FMspecific modifications are in
place, gradual improvement
without flares is quite
possible. Workouts modified
for FM can release tight
muscles and produce increased
mobility, better posture, and
less pain near joints.
• The typical “feel good”
endorphin release experienced
by the general population is
often not present in those
with FM. Many months can
go by before a higher activity
level begins to feel good.
Realizing this can help set
realistic benchmarks for signs
of improvement.
• The “standard” fitness
workout that might cause
only a small amount of postworkout soreness in a healthy
beginner can quickly produce
delayed onset muscle soreness
Winter 2014
• Establish a consistent
program, and play it smart.
Do not “attack” an exercise
program as soon as you have a
remission, hoping to make up
for lost ground. Success will
come from starting slow and
focusing on the long term.
• A recent study of FM subjects
found significant differences
when they exercised at their
own preferred pace versus
a prescribed pace. Overall
decreases in pain intensity
with increases in pain
threshold occurred only in
the preferred group. The take
away message? Take in stride
the expectations of others.
W
hat follows is a step-by-step
program outline that can
help improve daily function and
physical health without increasing
pain levels. This ‘exercise prescription’ has been developed in conjunction with the Oregon Health
& Science University Fibromyalgia
Research and Treatment Team, and
is based on solid research findings.