Fibromyalgia and elastic training: The best strength training?

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Last updated 24/02/2024 by The pain clinics - Interdisciplinary Health

Fibromyalgia and elastic training: The best strength training?

Exercising properly and individually is important for people with fibromyalgia. Many people experience deterioration when exercising too hard. In light of this, we take a closer look at what the research recommends for strength training.

A meta-analysis, i.e. the strongest form of research, was published on 31 July 2023 in American Journal of Physical Medicine & RehabilitationThe study consisted of a total of 11 research studies, where the effect of exercise with elastic bands for fibromyalgia patients was examined.¹ This therefore involves training with elastic band (often called pilates band) or minibands. Here they also directly compared flexibility training and aerobic training. They measured the startling results regarding fibromyalgia and elastic band exercise using the FIQ (fibromyalgia impact questionnaire).

Tips: Later in the article shows chiropractor Alexander Andorff two training programs that you can perform with elastics. A program for the upper part of the body (neck, shoulder and thoracic spine) - and another for the lower part of the body (hips, pelvis and lower back).

Exciting results measured with FIQ

Training for neck prolapse

FIQ is an abbreviation for fibromyalgia impact questionnaire.² This is an evaluation form that can be used for fibromyalgia patients. The evaluation covers three main categories:

  1. Function
  2. Influence in everyday life
  3. Symptoms and pain

In 2009, this evaluation was adapted to recent knowledge and research in fibromyalgia. They then added functional questions and also included questions about memory, cognitive function (fibrous mist), tenderness, balance and energy level (including evaluation of fatigue). These modifications made the form far more relevant and better for fibromyalgia patients. In this way, this evaluation method became far better in the use of research on fibromyalgia - including this meta-analysis that assessed the effect of exercise with rubber bands.

Knitting training had a positive effect on a number of factors

The study examined the effect on several symptomatic and functional factors. The 11 studies had a total of 530 participants - so the results of this research are particularly strong. Among other things, the impact was measured on:

  • Pain control
  • Tender points
  • Physical function
  • Cognitive depression

Knitting training could therefore show a very positive effect on these factors - which we will look at in more detail later in the article. Here they also directly compared the effects of flexibility training and aerobic training.

Our clinic departments at Vondtklinikkene (click here  for a complete overview of our clinics), including in Oslo (Lambert seats) and Viken (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.

Fibromyalgia, function and pain

Fibromyalgia is a chronic and complicated pain syndrome characterized by widespread and comprehensive pain and symptoms. This includes soft tissue pain, stiffness, cognitive impairment and a host of other symptoms. The diagnosis also includes neurological symptoms - and many of these are believed to, among other things, originate from central sensitization.

Fibromyalgia and impact on everyday function

There is no doubt that the chronic pain syndrome fibromyalgia can have a major impact on everyday function. Especially on bad days and periods, so-called flare-ups, the person will, among other things, be characterized by increased pain (hyperalgesia) and extreme fatigue (fatigue). These are, naturally enough, two factors that can turn even the mildest everyday tasks into nightmares. Among the questions assessed in the FIQ, we find a number of assessments of just everyday function - such as combing your hair or shopping in the shop.

Stretch training versus flexibility training

The meta-analysis compared the effect of elastic training with flexibility training (activities with a lot of stretching). Here it could be seen from the reported results that training with rubber bands had a better effect on the overall function and symptoms. Among other things, this meant better pain control, less tenderness in tender points and improved functional capacity. One possible reason why elastic training was more effective is that it stimulates circulation deep into the soft tissue – and produces strengthening muscle repair – without the training being too hard. We also want to emphasize that this is much of the same effect you can achieve with training in a warm water pool. In the same comment, we also want to say that many people benefit greatly from flexibility training.

Recommendation: Training with elastic band (link opens in a new browser window)

A flat, elastic band is often called a pilates band or yoga band. This type of elastic is easy to use and makes it easy to carry out a wide range of training exercises - for both the upper and lower part of the body. Press the image or here to learn more about the pilates band.

Stretch training versus aerobic training

natural painkillers

Aerobic training is the same as cardio training - but without oxygen deprivation (anaerobic training). This can include activities such as walking, light swimming or cycling. To mention a few. Here, there was not as great a difference when compared to the effect of training with rubber bands. However, the results were in favor of elastic training when comparing the two directly with each other. Fitness training has also had a documented positive effect for people with fibromyalgia.³

"Here we would like to make a comment - and that is the effect of varying the training. Precisely for this reason, at the Vondtklinikkene - Multidisciplinary Health, we will be able to recommend an individually adapted approach to training - which consists of a combination of cardio training, light strength training and stretching (for example, light yoga)."

Fibromyalgia and too hard exercise

Many people with fibromyalgia report that too hard exercise intensity can worsen symptoms and pain. Here, we are probably talking about physical overload where one has exceeded one's own limits and load capacity. The consequence can therefore be that the body becomes sensitized and that one experiences a flare-up of symptoms. Thus, it is incredibly important that you adapt the training above to your own conditions and medical history. Low-load training also offers the advantage that you can build up gradually and find your own limits for load.

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Our publicly authorized clinicians at our affiliated clinics The pain clinics has a distinctive professional interest and expertise in the investigation, treatment and rehabilitation of muscle, tendon, nerve and joint ailments. We work purposefully to help you find the cause of your pain and symptoms - and then help you get rid of them.

Stretching exercise for the upper body and shoulders (with video)


In the video above shows chiropractor Alexander Andorff came up with a number of good exercises with elastic bands for the shoulders, neck and upper back. These include:

  1. Rotation exercises (internal rotation and external rotation)
  2. Standing rowing with bungee cords
  3. Standing side pulldown
  4. Standing side raise
  5. Standing front raise

In the video, a pilates band (see example via the link here). Such a training jersey is both practical and easy to use. Not least, it is incredibly easy to take with you around - so you can easily maintain your training frequency. The exercises you see above can make a good training program to start with. Remember to start calmly, both in terms of intensity and frequency. 2 sets of 6-10 repetitions in each set are recommended (but this must be adapted individually). 2-3 sessions a week will give you a good training effect.

Mini band training for the lower body and knees (with video)


In this video, a minibands. A form of elastic training that can make the training of the knees, hips and pelvis both safer and more adapted. In this way, you avoid large wrong movements and the like. The exercises you see include:

  1. Monster corridor
  2. Side-lying leg lift with mini band
  3. Seated extended leg lift
  4. Scallops (also called oysters or clams)
  5. Overrotation of the hips

With these five exercises, you will get an effective and good training session. The first sessions should be calm and you can aim for approximately 5 repetitions and 3 sets per exercise. Gradually you can gradually work your way up to 10 repetitions and 3 sets. But remember to focus on calm progression. Aim for 2 sessions a week.

Recommendation: Training with mini bands (link opens in a new browser window)

A flat, elastic band is often called a pilates band or yoga band. This type of elastic is easy to use and makes it easy to carry out a wide range of training exercises - for both the upper and lower part of the body. We recommend green type (mild-medium resistance) or blue type (medium) for people with fibromyalgia. Press the image or here to learn more about the pilates band.

Summary - Fibromyalgia and bungee cord training: Training is individual, but a bungee cord can be a safe training partner

As mentioned earlier, we recommend a variation in exercise for people with fibromyalgia - which stretches, provides more mobility, relaxation and adapted strength. Here we all have certain factors that influence which type of training we respond best to. But we would like to emphasize that fibromyalgia and elastic training can be a gentle and good combination. Not least, it is practical, as it can easily be done at home.

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Sources and Research

1. Wang et al, 2023. Effect of Resistance Exercises on Function and Pain in Fibromyalgia: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Phys Med Rehabil. 2023 Jul 31. [Meta-analysis / PubMed]

2. Bennett et al, 2009. The Revised Fibromyalgia Impact Questionnaire (FIQR): validation and psychometric properties. Arthritis Res Ther. 2009; 11(4). [PubMed]

3. Bidonde et al, 2017. Aerobic exercise training for adults with fibromyalgia. Cochrane Database Syst Rev. 2017 Jun 21;6(6):CD012700. [Cochrane]

Article: Fibromyalgia and elastic training: The best strength training?

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

FAQ: Frequently asked questions about fibromyalgia and elastic training

1. Which type of knitting is best?

The most important thing is how you use it. But we often recommend the type that are flat and wider (pilates band) – as these are also often more gentle. It is also the case that you would like a shorter knit (minibands) when training the lower body - including hips and knees.

2. Which forms of training do you recommend trying out?

Firstly, we would like to point out that training and activity should be individually adapted. But several people with fibromyalgia report positive effects of light cardio training - for example walking, cycling, yoga and training in a warm water pool.

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