If you have fibromyalgia—or any kind of chronic pain—getting regular exercise can seem impossible. The condition can cause you to feel stiff, sore, achey, and exhausted, according to Johns Hopkins Medicine. And when you’re in pain, working out may be the last thing you want to do.
But experts say exercise can vastly improve your quality of life. “Try to keep moving—that’s my motto for patients,” says Maura Daly Iversen, D.P.T., S.D., M.P.H., a physical therapist and former spokesperson for the American Physical Therapy Association. “The less you move, the more pain and fatigue you’ll feel.”
While medication and therapy are key to controlling fibromyalgia symptoms, exercise can help you sleep better, reduce your pain, and boost your mood. “So often, the pain of fibromyalgia leads to depression,” Iversen explains. “Working out is a great, healthy way to manage both conditions.”
Ready to get moving, but not sure where to begin? The following workouts are ideal for those with chronic pain, and we’ve included expert tips to make them even more fibromyalgia-friendly. Just be sure to check with your doctor before starting any new exercise program.
Walking
Walking is an excellent form of light aerobic exercise. It offers a range of benefits, like strengthening your bones and relieving joint pain. And research suggests that aerobic exercise, in particular, can help relieve pain in those with fibromyalgia.
Experts generally recommend doing aerobic exercise three to four times a week on nonconsecutive days to give your body a chance to rest and recover. If you don’t feel like walking, biking is another good option. “The reciprocal, or back-and-forth, motion helps provide relaxation,” Iversen says.
Other effective forms of aerobic exercise include swimming or doing water aerobics in a heated pool (warm water relaxes muscles, and the buoyancy helps with movement) and using an elliptical trainer (which is lower-impact than a treadmill).
Try this: Keep your walks short. Research suggests that breaking a long workout into smaller chunks provides many of the same health benefits. “If your goal is to walk for 30 minutes, start with three 10-minute walks a day,” says Iversen. “Just don’t leave your last walk for too late—that’s when fatigue is the worst.”
Stretching
Stretching at least once a day can help you increase flexibility, loosen stiff muscles, and improve your range of motion. This combination can make everyday movements—like looking over your shoulder or reaching for top-shelf items—easier and more comfortable.
Stretching after your workouts may also help you tolerate training better.
Try this: Stretch to cool down, not warm up. Iversen says the best time to stretch is after some light exercise—you could hurt yourself trying to stretch cold muscles. Stretch until you feel a slight sensation in your muscle, then hold the stretch for a full minute to get the most out of it.
Strength Training
Stronger muscles make everyday activities easier, leaving you feeling less weak and fatigued. And research suggests that strength training can relieve pain, improve quality of life, and reduce the need for pain meds among fibromyalgia patients.
Iversen says the trick is to use light weights (about 1 to 3 pounds) and to lift slowly and precisely, maintaining proper form. Start with a weight you can lift comfortably for eight reps, then gradually increase to 10 and then 12 reps. When you can easily lift the weight 12 times, two sessions in a row, you’re ready to up the weight slightly. (Just drop back down to eight reps.)
Aim to work out each major muscle group—legs, chest, shoulders, back, arms, and abs—two to three times per week, taking at least one day to rest in between.
Try this: Shorten your range of motion. Take a bicep curl, for example. There are two parts to that move: when you bring your hand up to your shoulder (the concentric phase) and when you lower it back down to your thigh (eccentric phase). That second part can cause pain and discomfort for people with fibromyalgia, Iversen says. So shorten it, instead of lowering your arm all the way.
Yoga
Yoga can help you strengthen your bones and muscles, improve your balance and stability, and increase your flexibility. Studies also suggest that it can help relieve chronic pain, and that it can improve muscle soreness and quality of life in people with fibromyalgia.
There are many different types of yoga. And gentler, more approachable styles—like hatha yoga or restorative yoga—may be better for beginners. It’s also important to find an instructor who understands your needs. You can ask your doctor or physical therapist for recommendations.
Try this: Modify moves to reduce stress. If a particular posture hurts, tweak it to get the benefits with less pain. “With the downward dog, for example, the pressure on the wrists can be painful for someone with fibromyalgia,” Iversen says. “So rest on your forearms instead.” And don’t worry about fully extending your knees fully. As long as you can get into the basic position comfortably, that’s what matters, she says.
Everyday Activities
Many everyday activities involve exercise. When you’re playing with kids, mopping the floors, or simply moving around your house, you’re getting active. These habits can contribute to your overall fitness and help you manage your symptoms.
Try this: Take steps to manage your pain. “Spread [your] chores throughout the day, doing the tougher ones in the morning,” Iversen recommends. Instead of cleaning your floors on your hands and knees, get a lightweight mop. And if you want to play with your kids, get on the floor with them so you don’t have to lean over and run around.
Most importantly, when you need a rest, take it. Give yourself a chance to recharge and recover.