Articles on Fibromyalgia

Fibromyalgia is a chronic pain syndrome that typically provides the basis for a number of different symptoms and clinical signs. Here you can read more about the various articles we have written about the chronic pain disorder fibromyalgia - and not least what kind of treatment and self-measures are available for this diagnosis.

 

Fibromyalgia is also known as soft tissue rheumatism. The condition can include symptoms such as chronic pain in the muscles and joints, fatigue and depression.

6 Exercises for Those with Fibromyalgia

6 Exercises for Those with Fibromyalgia

Fibromyalgia is a chronic disorder that causes widespread pain and increased sensitivity in nerves and muscles.

The condition can make regular exercise incredibly difficult and almost impossible at times - therefore we have put together a training program consisting of 6 gentle exercises adapted for those with Fibromyalgia. Hopefully, this can provide relief and help give you a better life.

 

BONUS: Scroll down to see a training video with exercises adapted to those with fibromyalgia.

 

Also read: 7 Tips to Endure with Fibromyalgia

aches in muscles and joints

 

VIDEO: 6 Custom Strength Exercises for us with Fibromyalgia

Here you see a customized exercise program for those with fibromyalgia developed by chiropractor Alexander Andorff - in collaboration with a physiotherapist and his local rheumatism team. Click on the video below to see the exercises.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

VIDEO: 5 Exercises against Tight Back Muscles

Fibromyalgia involves an increased incidence of muscular pain and muscle tension. Below are five exercises that can help you to loosen up in tight muscles and tense.

Did you enjoy the videos? If you took advantage of them, we would really appreciate you subscribing to our YouTube channel and giving us a thumbs up on social media. It means a lot to us. Thank you very much!

 



Together in the Fight against Chronic Pain

We support everyone with chronic pain in their struggle and we hope you will support our work by liking our site via Facebook and subscribe to our video channel at YouTube. We also want to tip about the support group Rheumatism and Chronic Pain - Norway: Research and news - which is a free Facebook group for those with chronic pain.

 

More focus should be placed on research aimed at a condition that affects so many - that's why we encourage you to share this article in social media, preferably via our Facebook page and say, "Yes to more research on fibromyalgia". In this way one can make the 'invisible disease' more visible.

 

Customized and Gentle Exercise

It is important to know its limitations to avoid "flare-ups" and deterioration. Therefore, it is better to try regular low-intensity training than to take the "skipper's grip", as the latter can, if performed incorrectly, put the body in imbalance and cause more pain.

 

Also read: 7 Known Triggers That Can Aggravate Fibromyalgia

7 Known Fibromyalgia Triggers

Click on the image above to read the article.

 



 

1. Relaxation: Breathing techniques

Deep breath

Breathing is an important tool in the fight against muscle tension and joint pain. With more proper breathing, this can result in increased flexibility in the rib cage and associated muscle attachments which in turn leads to a reduction in muscle tension.

 

5 technique

The main principle in what is considered the first basic deep breathing technique is to breathe in and out 5 times in one minute. The way to achieve this is to breathe in deeply and count to 5, before exhaling heavily and again counting to 5.

 

The therapist behind this technique found that this has an optimal effect on heart rate variation in relation to the fact that it is set to a higher frequency and thus is more ready to fight stress reactions.

 

resistance Breathing

Another known breathing technique is breathing against resistance. This should make the body relax and go into a more relaxed setting. The breathing technique is performed by breathing deeply and then exhaling through an almost closed mouth - so that the lips do not have such a great distance and that you have to 'push' the air against resistance.

 

The easiest way to perform 'resistance breathing' is to breathe in through the mouth and then out through the nose.

 

2. Heating and Stretching

back extension

Joint stiffness and muscle pain are often a tired part of everyday life for those affected by fibromyalgia. Therefore, it is extra important to keep your body up with regular stretching and light movement throughout the day - regular stretching can cause the joints to move more easily and the blood to flow to tight muscles.

 

This is especially true for the large muscle groups such as hamstrings, leg muscles, seat muscles, back, neck and shoulder. Why not try to start the day with a light stretching session aimed at the larger muscle groups?

 

3. Comprehensive Clothes Exercise for Whole Back and Neck

This exercise stretches and mobilizes the spine in a gentle manner.

Heel to butt stretch

Home Position

Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

 

Stretch

Then lower your butt to your heels - in a calm motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

 

How often?

Repeat the exercise 4-5 times. The exercise can be performed 3-4 times daily.




4. Hot water pool training

hot water pool training 2

Many people with fibromyalgia and rheumatic disorders benefit from training in a hot water pool.

Most people with fibromyalgia, rheumatism and chronic pain have known that exercising in hot water can be more gentle - and that it takes more account of stiff joints and sore muscles.

 

We are of the opinion that hot water pool training should be a focus area for the prevention and treatment of long-term muscle and joint ailments. Unfortunately, the truth is that such offers are constantly closed due to municipal shortages. We hope that this trend is reversed and that it is again focused more on this training method.

 

5. Gentle Clothes Exercises and Movement Training (with VIDEO)

Here is a selection of customized exercises for those with fibromyalgia, other chronic pain diagnoses and rheumatic disorders. We hope you enjoy them - and that you also choose to share them (or the article) with acquaintances and friends who also have the same diagnosis as you.

 

VIDEO - 7 Exercises for Rheumatists

Doesn't the video start when you press it? Try updating your browser or watch it directly on our YouTube channel. Also remember to subscribe to the channel if you want more good training programs and exercises.

 

Many with fibromyalgia are also occasionally disturbed sciatica pain and radiation to the legs. Doing stretching exercises and exercise training as shown below with easy mobilization can lead to more moving muscle fibers and less muscle tension - which in turn can cause less sciatica. It is recommended that you stretch 30-60 seconds over 3 sets.

 

VIDEO: 4 Clothes Exercises for Piriformis Syndrome

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

 



6. Yoga and Mindfulness

Yoga Exercises for Stiff Neck

Yoga can be soothing to us with fibromyalgia.

Sometimes the pain can be overwhelming and then it can be helpful to use gentle yoga exercises, breathing techniques and meditation to regain control.

 

By practicing yoga in combination with meditation, you can gradually achieve better self-control and distance yourself from the pain when they are at their worst. A yoga group can also be nice in relation to the social, as well as that it can be an arena for exchanging advice and experiences with different therapies and exercises.

 

Here are some different yoga exercises that can be tried out (the links open in a new window):

5 Yoga Exercises for Hip Pain

5 Yoga Exercises for Back Pain

- 5 Yoga Exercises Against Stiff Neck

 

Recommended Self-Help for Rheumatism and Chronic Pain

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

  • 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 arnicakrem can help relieve some of your pain situation.

 

Summary - Exercises for those with Fibromyalgia

Fibromyalgia can be incredibly troublesome and devastating in everyday life.

Therefore, it is important to know gentle exercises that are also suitable for those with higher pain sensitivity in muscles and joints.

Everyone is advised to join the Facebook support group for free Rheumatism and Chronic Pain - Norway: Research and news where you can talk to like-minded people, stay up to date on news about this topic and exchange experiences.

 

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 fibromyalgia.

 



 

Suggestions for How to Help

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.

 

(Click here to share)

A big thank you to everyone who helps promote increased understanding of fibromyalgia and chronic pain diagnoses.

 

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired)

 



 

Sources:

PubMed

 

NEXT PAGE: - Research: This is the Best Fibromyalgia Diet

fibromyalgid diet2 700px

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5 Movement exercises for those with Fibromyalgia

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.

exercise bands

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 mediaFeel 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

joint overview - rheumatic arthritis

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

this is how training in a hot water pool helps with fibromyalgia 2



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

fibromyalgid diet2 700px

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

Ginger 2

 



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

the 5 stages of osteoarthritis

 

Recommended Self-Help for Rheumatic and Chronic Pain

Soft sooth compression gloves - Photo Medipaq

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 arnicakrem 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!

 

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired) and Our YouTube channel (click here for more free videos!)

 

and also remember to leave a star rating if you liked the article:

Did you like our article? Leave a star rating

 



 

Sources:

PubMed

 

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

osteoarthritis of the hands

Click on the picture above to move to the next page.

 

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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