The Best Exercise for Managing Chronic Pain:


Generally, there is no "best" activity. But remember, some activity is better than none! Choose activities that you enjoy (or at least find tolerable) and locations that are convenient to your work or home. This will make it easier for you to begin participating in them and, more importantly, stick with them over time.

When choosing activities, be mindful of your physical limitations and make adjustments to suit your needs. There are many ways to do this, including reducing the intensity of a movement. For example, if an aerobics DVD requires you to jog in place, try marching in place instead. Or if a treadmill (weight-bearing) is too strenuous on your joints, try a stationary bike or pool instead (non weight-bearing). Minor adjustments like these can make activities more comfortable so you'll be more likely to do them and get more out of them.

If you are considering adding structured exercise to your life, start with aerobic activities (walking, swimming/water aerobics, running, bicycling, etc.) These activities increase your heart rate and breathing rate, as well as your body temperature so you sweat. These are normal responses to exercise. Typically, aerobic activities lead to the greatest benefits for fibromyalgia symptoms. Think about adding flexibility training and strength training later after your body has adapted to the overall increase in activity.

10 things to remember:

• 1. Incorporate lifestyle activity into your daily schedule slowly. If you try to accomplish too much too soon, you are vulnerable to injury, symptom flares or falling short of your goals.
• 2. Beginning an exercise program is not always easy. It takes time to establish a routine and feel comfortable with it.
• 3. Initially you may feel more fatigued and sore following an increase in physical activity, but don't give up! This is normal. Activity-related soreness will diminish over time.
• 4. Your body will adapt, improve and grow if you stimulate it with physical activity.
• 5. If you are doing aerobic activities, you may feel slightly winded or short of breath during your workout. This is normal; hyperventilation or panting is not.
• 6. Every exercise program is highly individualized. What is best for one person may not suit another — chronic pain patients are no exception!
• 7. Refrain from strenuous activity during a symptom flare, but continue to be active. If you experience a symptom flare, reduce your exercise time by half and increase to your pre-flare level over the course of a week.
• 8. Your initial goals should be small and achievable, e.g., being active for five minutes daily, attending a water aerobics class twice a week, scheduling activities on your calendar and doing them when the time comes.
• 9. Your long-range goals can be more lofty (but still achievable), e.g., being active consistently for 30 minutes/3-4 days per week, etc.
• 10. GET MOVING AND DON'T STOP!
• --The University of Michigan

This information comes from my colleagues over at LosetheBackPain.com.

You can find great info there on all types of pain, including Fibromyalgia, sciatica, and neck pain.