Even small lifestyle changes can help with fibromyalgia pain management

Last month we discussed the benefits of exercising for those living with fibromyalgia.  We also noted that many people with this chronic condition are in too much pain to complete the requisite amount of exercise necessary to see an improvement in their condition.  It seems like a double-edged sword in that individuals need to work out in order to better manage the pain associated with fibromyalgia; however sometimes that same pain is too debilitating to allow exercise in the first place.  Fortunately, a new study published in Arthritis Research and Therapy and summarized in U.S. News and World Report: Health, indicates that even small steps throughout the day can count toward exercise, and individuals can reap the same pain management benefits.

The study, conducted by researchers from Johns Hopkins School of Medicine, focused on determining whether participants could get thirty minutes of exercise completed most days of the week and generally remain more active throughout the day.  The eighty-four participants were separated into two groups: one which incorporated “lifestyle physical activity” into their days, including taking stairs, walking more, and parking further away from stores, and one which was a control group, which did not make the same lifestyle changes.  Those in the “lifestyle” group reported better physical movement and decreased pain at the end of the study.  They also increased the amount of exercise that they could complete in a given day or week.  The researchers understood that people have good and bad days with fibromyalgia and encouraged them to simply move as much as they could on a bad day and to not try to overcompensate on a good day.

To make these recommendations more practical for you, U.S. News and one of the researchers listed various “lifestyle” activities that you can try to begin exercising.  They suggest doing activities such as small arm circles or slowly lifting your legs while seated.  Additionally, you should invest in a pedometer to monitor how far you have walked every day.  Perhaps you could challenge yourself to get in a couple extra steps each day.  The researchers also suggest doing yard work, gardening, and doing housework.  Each of these activities needs to be tailored toward your specific needs and should be broken up into short bursts over a couple of days.  Finally, they suggest taking the stairs or engaging in a water activity.  Swimming and water aerobics are both low impact and great exercise, while taking the stairs is a relatively easy way to add in exercise every single day.  Most importantly, you should try to make the activity fun and look for your own creative ways to move that fibromyalgia pain right out of your life.