November 2


Best Exercises for Fibromyalgia and Chronic Pain

By Sue Ingebretson

November 2, 2021

chronic pain, elliptical, equipment, Exercise, fibromyalgia, gym, resistance bands, weights

Have you wondered what exercises are best for fibromyalgia and other chronic pain conditions? Today’s featured post – written by a fitness expert – brings specific exercises, as well as equipment choices to light. 

(Please note that the links in this article to the author’s site are not affiliate links. I earn no royalties or percentages on sales. And, the links go to the author’s site and country of origin.)


If you have procrastinated exercising because of body pain, then this article is for you. It’s intended to inspire you to move with these relieving, easy-to-do pain management exercises.

 It’s human nature to rest and stop exercising when the body is in pain. Although it seems to be the easier choice, some pain management exercises and workout equipment are designed to relieve your body pain. These exercises can improve your quality of life whether you are suffering from fibromyalgia or sciatica, have chronic pain, or just have a stiff back. In fact, according to an IQWiG (A German Health Institute) study, physical inactivity can weaken your core muscles, making back pain worse over the long term.

Here are some fundamental exercises that are far better than relying on daily pain killers.

However, in case of severe body pain, it is advised to consult your doctor or physiotherapist before starting any exercise.

Best Exercises for Fibromyalgia and Chronic Pain

  1. Walking at your own pace

The simplest and most accessible form of physical activity, walking, is an excellent low-impact workout for chronic pain. It can be done anytime. Few tips to consider: Invest in a good pair of shoes to support your feet and focus on maintaining good posture. Although walking is less stressful on your joints, you can start slow and eventually pace yourself to brisk walking, depending on the severity of the pain.

  1. Swimming and other aquatic exercises

Swimming or water aerobics is a moderate-impact cardio workout for those with fibromyalgia, osteoarthritis, and arthritis in general. It benefits your muscles and builds endurance without potentially damaging jolts to the joints. Bonus? It helps control weight, boosts your mood, relaxes you, and improves sleep.

  1. Yoga for overall good health

Yoga is one pain management exercise that can be modified for everyone. From breathing to stretching exercises for body pain, yoga can boost joint flexibility and function. Make sure to find a comfortable range of motion within your abilities. You can try the Sphinx pose for back pain, also called Salamba Bhujangasana, as it strengthens your spine while releasing tension from the upper back.

  1. Pilates to forget the pain

Pilates is a low-impact exercise that aims to strengthen and stabilize the core while improving flexibility and posture. This makes it a great exercise for fibromyalgia and chronic pain. If you have been a slave to your backaches for as long as you can remember, it’s time to get on the mat and begin Pilates right away. Its body alignment and good posturing techniques can make back pain a thing of the past!

  1. Simple stretches for body pain

If you have chronic pain in your back, neck, or glutes, stretching exercises can relieve it by reducing stiffness and tension. Even for those sitting for long hours in the office, stretches to relieve back pain can be very helpful. There are many stretching exercises for pain management like the knee to chest stretch, pelvic tilt, and cat-cow pose to soothe body pain.

  1. Light strength training for strong muscles

According to a study done by the American Journal of Physical Medicine, strength training is safe and effective in treating people with fibromyalgia to reduce pain and improve sleep. So don’t be afraid of weights because it makes your muscles stronger, thereby decreasing the strain in your joints. The benefits of strength training for chronic pain also apply to those suffering from RA (Rheumatoid Arthritis) and other chronic pain conditions. You can experiment with different weights, equipment, or begin with just using resistance bands. Inform your fitness instructor about your pain condition before starting.

More on back pain

Back Pain? Know the best exercise equipment to use

You may have come to terms with living with back pain, but you can still go to the gym and do some of your favorite exercises. They can help relieve pain if you focus on the right group of muscles and exercise equipment. The elliptical trainer is a low-impact cardio machine that puts very little stress on the back. Stationary bikes like the upright or recumbent ones give a great aerobic workout for the lower body and are easy on your back, too. The good part is you can change the inclination level and resistance on these equipment choices, including the treadmill if you are just starting. Add some back pain-friendly weight machines to give your upper body a good workout. Remember to hit pause anytime your back pain worsens for whatever reason.

Exercise and body pain can go hand in hand if done carefully and with a doctor’s consultation. Just be motivated to stay consistent with your workout routine, and you will soon notice a reduction in your body pain.

Author Bio

SF HealthTech has a single goal in mind – to bring high-quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When Sancket Kamdar is not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help entrepreneurs regarding running and growing a business, based on his experience.

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"True Healing requires a combination of healthy nutrition, healthy body movements, and emotional wellness. This is what I call the Restoration Trio" ~ Sue Ingebretson