Last updated 24/03/2021 by The pain clinics - Interdisciplinary Health

5 Movement exercises for those with Fibromyalgia

Fibromyalgia is a chronic pain diagnosis characterized by stiffness and pain in muscles and joints. Here are five movement exercises (including VIDEO) for those with fibromyalgia that can provide better movement in the back and neck.

TIP: Scroll down to watch an exercise video with customized movement exercises for you with fibromyalgia.

Fibromyalgia causes chronic pain in the muscles, connective tissue and joints of the body. The chronic pain diagnosis is defined as a soft tissue rheumatism and gives the affected person episodes of severe pain, impaired mobility, fatigue, brain fog (fibrotic fog) and sleep problems.

Living with such chronic pain makes hard workout routines difficult to achieve - and thus everyday life can be characterized by less movement. That is why it is so important to know about movement exercises such as these shown in the video below and this article. We really hope they can help you with your back movement.

We fight for those with other chronic pain diagnoses and rheumatism to have better opportunities for treatment and examination - something not everyone agrees with, unfortunately. Like us on our FB page og our YouTube channel in social media to join us in the fight for an improved everyday life for thousands of people.

This article will show you five gentle exercise exercises for those with fibromyalgia - which can be safely done daily. Further down in the article, you can also read comments from other readers, as well as watch a video of the movement exercises.

VIDEO: 5 Movement Exercises for Those with Fibromyalgia

Here you can see the video itself of the five movement exercises we go through in this article. You can read detailed descriptions of how to do the exercises in steps 1 to 5 below.

Feel free to subscribe on our channel - and follow our page at FB for daily, free health tips and exercise programs that can help you toward even better health.

Tip: Many people with fibromyalgia think it is very good to use exercise bands (such as said shown below or miniband) in their training. This is because it helps to get good and controlled movements.

Here you see a collection of different training trams (the link opens in a new window) which may be good for you with fibromyalgia or you who find ordinary exercise difficult due to your pain situation.

1. Landscape Hip rotation

This is a safe exercise suitable for everyone. Exercise is a good and gentle way to keep the lower back, hips and pelvis moving.

By doing this exercise daily you can also contribute to more elasticity of the tendons and ligaments. The movement exercise can also stimulate more exchange of joint fluid - which thus helps to "lubricate" the joints. Lying hip rotation can be performed several times a day - and especially on days when you wake up with stiffness in the back and pelvis.

1. Lie on your back on a soft surface.
2. Gently pull your legs up towards you.
3. Hold the legs together and gently drop them from side to side.
4. Return to the starting position.
5. Repeat the exercise 5-10 times on each side.

2. The cat (also known as "cat-camel")

This is a well-known yoga exercise. The exercise gets its name from the cat who often shoots his back against the roof to keep his spine flexible and mobile. This exercise will be able to help you soften the back area between the shoulder blades and the lower back.

1. Start standing on all fours on a training mat.
2. Shoot your back up against the ceiling in a slow motion. Hold for 5-10 seconds.
3. Then lower your back all the way down.
4. Perform the movement with gentleness.
5. Repeat the exercise 5-10 times.

Too many people are plagued with chronic pain that destroys everyday life - that's why we encourage you to Share this article in social media, Feel free to like our Facebook page and say: "Yes to more research on chronic pain diagnoses". In this way, one can make the symptoms associated with this diagnosis more visible and ensure that more people are taken seriously - and thus get the help they need.

We also hope that such increased attention can lead to greater funding for research on new assessment and treatment methods.

Also read: - 15 Early Signs of Rheumatism

Are you affected by rheumatism?

3. Kneel towards Chest

This exercise is particularly well suited to mobilize your hips. More flexible and movable hips will also have a direct positive impact on your pelvic function and your back motion.

Many people underestimate how important hip mobility really is. Have you ever thought that stiff hips can change your entire gait? If your gait is negatively altered then this can also lead to more back stiffness and pelvic problems.

For it is important to remember that it is the movement and activity of everyday life that gives increased blood circulation to the sore muscles, tendons and stiff joints. Nutrients that act as building material for repair and maintenance of tense muscles and dysfunctional joints are also transported in the blood stream.

1. Lie on your back on a training mat.
2. Gently pull one leg up against your chest and fold your arms around your leg.
3. Hold the position for 5-10 seconds.
4. Carefully lower the leg and then lift the other leg up.
5. Repeat the exercise 10 times on each side.

We are particularly fond of training in a hot water pool as a form of exercise for rheumatics and chronic pain patients. This gentle exercise in hot water often makes it easier for this patient group to participate in exercise.

Also read: - How Helps Exercise In Hot Water Pool On Fibromyalgia

4. Back Mobilization in Side Bearing

Those with fibromyalgia often have pain in the back and pelvic area. This is exactly why this exercise is so important for loosening up the back muscle knots and stimulating increased back movement.

1. Lie on the side of a training mat with the upper leg folded over the other.
2. Have your arms outstretched in front of you.
3. Then let one arm circle back and forth over you - so that your back is rotated.
4. Repeat the exercise 10 times on each side.
5. The exercise can be repeated several times a day.

Also read: - Research report: This is the Best Fibromyalgia Diet

Click on the image or link above to read more about the correct diet adapted to those with fibro.

5. Back extension (Cobra)

The fifth and final exercise is also known as the cobra - due to the cobra snake's ability to stretch and stand tall if it feels threatened. The exercise stimulates increased circulation to the lower back and pelvis.

1. Lie on your stomach on a training mat.
2. Support the arms and gently lift the upper body from the mat.
3. Hold the position for about 10 seconds.
4. Carefully drop down on the mat again.
5. Remember to perform the exercise gently.
6. Repeat the exercise over 5-10 repetitions.
7. The exercise can be repeated several times a day.

Ginger can be recommended for anyone who suffers from rheumatic joint ailments - and it is also known that this root has one a host of other positive health benefits. This is because ginger has a strong anti-inflammatory effect. Many people with osteoarthritis drink ginger as a tea - and then preferably up to 3 times a day during periods when the inflammation in the joints is extremely strong. You can find some different recipes for this in the link below.

Also read: - 8 Incredible Health Benefits Of Eating Ginger

Many people with chronic pain are also affected by osteoarthritis (osteoarthritis) in the hips and knees. In the article below you can read more about the different phases of osteoarthritis of the knees and how the condition develops.

Also read: - The 5 Stages of Knee Osteoarthritis

Recommended Self-Help for Rheumatic and Chronic Pain

• Compression Noise (such as compression socks that contribute to increased blood circulation to sore muscles or specially adapted compression gloves og socks against rheumatic symptoms in the hands and feet)

Click on the image to read more about compression gloves.

• Toe pullers (several types of rheumatism can cause bent toes - for example hammer toes or hallux valgus (bent big toe) - toe pullers can help relieve these)
• Mini tapes (many with rheumatic and chronic pain feel that it is easier to train with custom elastics)
• Trigger point Balls (self-help to work the muscles on a daily basis)
• Arnica cream or heat conditioner (many people report some pain relief if they use, for example, arnica cream or heat conditioner)

- Many people use arnica cream for pain due to stiff joints and sore muscles. Click on the image above to read more about how arnica cream can help relieve some of your pain situation.

The video below shows an example of exercises for osteoarthritis of the hips. As you can see, these exercises are also gentle and gentle.

VIDEO: 7 Exercises against Osteoarthritis in the Hip (Click below to start the video)

Feel free to subscribe on our channel - and follow our page at FB for daily, free health tips and exercise programs that can help you toward even better health.

More information? Join this group!

Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news»(Click here) for the latest updates on research and media writing about rheumatic and chronic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

VIDEO: Exercises for Rheumatists and Those Affected by Fibromyalgia

Feel free to subscribe on our channel - and follow our page on FB for daily health tips and exercise programs.

We sincerely hope that this article can help you in the fight against rheumatic disorders and chronic pain.

Feel free to share in social media

Again, we want to ask nicely to share this article in social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with chronic pain.

Suggestion: 

Option A: Share directly on FB - Copy the website address and paste it on your facebook page or in a relevant facebook group you are a member of. Or press the "SHARE" button below to share the post further on your facebook.

Tap this button to share further. A big thank you to everyone who helps promote increased understanding of chronic pain diagnoses!

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Sources:

PubMed

NEXT PAGE: - This You Should Know About Osteoarthritis In Your Hands

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Recommended self-help for this diagnosis

Compression Noise (for example, compression socks that contribute to increased blood circulation to sore muscles)

Trigger point Balls (self-help to work the muscles on a daily basis)

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