5 Types of Exercise That Can Relieve Fibromyalgia Pain

We all know how important it is to exercise no matter whether you want to get in shape or stay in shape. It’s essential that everyone stays active, but if you’re someone with a chronic illness, exercise is even more important, but can also be even more difficult.

Fibromyalgia causes chronic pain or tenderness throughout the muscles and deep tissue. These tender points are most often the neck, back, elbows, or knees. You may have shooting pains coming from these areas which can affect your ability to sleep, move and exercise.

MORE: How a herb can help with fibromyalgia symptoms.

While exercise can relieve pain, it can also be hard because of pain. WebMD suggests focusing on big muscle groups like shoulders, lower back, hips, or areas where you personally have the most pain.

Here are some simple exercises that can help manage pain and keep your body healthy.

Walking: The good news is a something as simple as a 10-minute-walk can help you manage your symptoms. According to WebMD, it’s imperative to warm up—start with your feet and work your way up, moving your joints in slow small circular motions both clockwise and counter clockwise with all your joints. Needless to say, if it hurts, stop.

Light chores: If a 10-minute walk seems to be too much for you right now, don’t worry. The good news is that your daily chores count, too! Spending as little as 30 minutes a day tidying up your home can still help. (You can track this kind of thing on your Smart Watch or Fitbit.)

MORE: Six remarkable things to know about people living with a chronic illness. 

Yoga: Researchers from the Oregon Health and Science University put together an eight-week yoga course that focused on breathing, meditation, and poses – all 53 women who took part in the program found relief from their symptoms.

Swimming: You’re probably already very aware, but warm water can help loosen up joints and ease pain. Go for a swim in some warm water—it’s a very effective way to exercise that’s easy on the body.

Stretching: If you’re someone who is currently in a physical therapy program simple, light stretching can also make a big difference.

There are many ways for you to manage your symptoms and for you to take a more active role in your treatment plans. Keep searching to find what’s right for you.

MORE: Three symptoms of severe fibromyalgia nobody talks about.

Fibromyalgia News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.


  1. Denise Bault says:

    Swimming is my choice of relief. If I go more than a day without swimming, I find there’s a huge difference in my pain. Of course a heated, salt water pool is the best! For those who feel they CAN’T exercise, I suggest starting slowly and see how it helps. It will on several levels. 1.) It will help get you “out of your head,” by putting your focus elsewhere 2.) It will release endorphins that will make you feel better and 3.) You just might meet some new, interesting people…also helping to take your mind off your pain and fatigue.

    • Dianne Roncal, DMD says:

      Thank you for sharing some good tips with us, Denise! Wish you all the best. And just like what Dory, from Finding Nemo, said “Just keep swimming” haha

  2. nm says:

    I got a dog which required taking her out a few times a day, otherwise I would never leave the house. Then I got a FitBit, it tracks your steps. I’ve always set my goal at 5,000 steps a day. For “normal” people the goal is 10,000. But I did lose 50 pounds with just 5,000 steps a day! Unfortunately, I regained it when I got married (thank God) and started cooking every night again. And dating meant dinners out.
    Swimming just requires too much work. Driving to the gym, changing clothes twice, showering, dragging all the stuff to the pool. Dried out skin from all the chlorine. And there was only one time a day for pool exercise. Which was an inconvenient time at 4:30.
    So I concentrate on getting my 5,000 steps a day which some days are REALLY hard with severe back pain and severe hip pain walking even after a few steps some days.


    I cannot walk more than 350 feet. Grocery store is painful to shop. I used to ride horses 3-4 hours straight – now unable to walk. Hips are frozen. If I can’t walk, it pretty much limits everything else. Walking was also an active part of my life. My hearing went south overnight – I can hear but not well. I was wondering if anyone else has had this – could it be the Vicodin, aspirin, or gabapentin? Hearing specialist says no but he is also in the business of selling hearing aids. Even going to a movie is out as sitting very long is impossible.

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