6 Simple Physiotherapy Exercises for Managing Fibromyalgia Pain at Home

Living with fibromyalgia often means dealing with chronic pain, stiffness, and fatigue that can make daily life more challenging. While there’s no one-size-fits-all solution, simple physiotherapy exercises for fibromyalgia can be an effective way to ease discomfort and improve your overall well-being. These exercises focus on gentle movements to reduce fibromyalgia pain and help you stay active without overexerting your body.

Our fibromyalgia physiotherapy in Edmonton guides you through six exercises designed for fibromyalgia pain relief that you can do right at home. These movements are low-impact, easy to follow, and can help you manage fibromyalgia symptoms over time. 

Why Exercise is Key for Fibromyalgia Relief?

It’s natural to want to rest when you’re in pain, but staying active plays a crucial role in managing fibromyalgia. Regular movement helps:

• Increased Blood Flow: This reduces stiffness and promotes healing.
• Improved Muscle Flexibility: Looser muscles mean less tension and fewer painful flare-ups.
• Boosts Mood and Energy: Exercise triggers the release of endorphins, which can brighten your mood and minimize pain perception.
• Promotes Better Sleep: Gentle exercises can help ease body tension and prepare you for a more restful night.

Remember, when doing exercises for fibromyalgia, it’s important to move at your own pace. If something feels too painful, stop and modify the movement.

6 Physiotherapy Exercises to Manage Fibromyalgia Pain

Here’s a list of simple, low-impact exercises to help you find relief and build strength without overwhelming your body:

1. Pelvic Tilts (Spinal Mobility and Core Engagement)

How to Do It:

• Lay flat on your back, maintaining your knees bent and feet positioned hip-width apart on the floor.
• Position your hands on your lower abdomen, or keep them at your sides.
• Gently tilt your pelvis backward, pressing your lower back into the floor as you exhale.
• Inhale as you tilt your pelvis forward, arching your lower back slightly.
• Repeat the movement slowly for 8-10 reps.

Benefits:

• Improves flexibility in the lower back and pelvis.
• Reduces tension and stiffness in the lumbar spine.
• Strengthens core muscles, promoting better posture and stability.

2. Seated Forward Bend (Hamstring Stretch)

How to Do It:

• Sit on the edge of a chair with your legs extended and heels resting on the floor.
• Maintain your back straight, and lean forward slightly from your hips.
• Hold the stretch for 20-30 seconds, then gradually return to an upright position.
• Repeat 3 times.

Benefits:

• Relieves lower back tension.
• Improves hamstring flexibility.
• Promotes better posture and mobility.

3. Wall Push-Ups (Upper Body Strengthening)

How to Do It:

• Stand about an arm’s length away from the wall, facing it.
• Position your hands on the wall at shoulder height.
• Bend your elbows and lower your chest closer to the wall, then return to the starting position.
• Repeat 10-12 times.

Benefits:

• Builds strength in the upper body without straining joints.
• Improves posture and stability.
• Boosts circulation in the arms and shoulders.

4. Leg Slides (Lower Body Mobility)

How to Do It:

• Recline comfortably with your knees bent and feet flat on the floor.
• Slowly slide one leg straight out until it’s fully extended, then slide it back to the starting position.
• Repeat 8-10 times for each leg.

Benefits:

• Increases hip and knee mobility.
• Reduces lower body stiffness.
• Promotes gentle movement and improves circulation.

5. Shoulder Rolls (Tension Relief)

How to Do It:

• Either sit or stand with your arms relaxed at your sides.
• Gradually roll your shoulders backward in a circular motion, completing 8-10 rolls.
• Change direction and roll your shoulders forward for another 8-10 repetitions.

Benefits:

• Relieves upper back and shoulder tension.
• Improves range of motion in the shoulders.
• Reduces stress and promotes relaxation.

6. Ankle Pumps (Boost Circulation)

How to Do It:

• Sit in a chair comfortably, keeping your feet flat on the floor.
• Lift your heels off the ground and point your toes upward, then lower your heels and lift your toes.
• Repeat 10-12 times for each foot.

Benefits:

• Boosts circulation in the lower legs and feet.
• Reduces swelling and stiffness in the ankles.
• Improves flexibility in the lower body.

How Momentum Physiotherapy Can Help!

While these exercises are great for managing fibromyalgia symptoms at home, it’s always a good idea to consult a professional guide for a personalized approach. Our fibromyalgia physiotherapy in Edmonton provides tailored treatment plans that focus on relieving pain, improving mobility, and supporting overall well-being.

Our physiotherapists at Momentum Physiotherapy work closely with you to pinpoint the underlying causes of your discomfort and guide you through safe, effective exercises that fit your unique needs. Whether you’re dealing with muscle stiffness, fatigue, or joint pain, our physiotherapy clinic helps you feel better and regain control of your daily life.

Kickstart Your Fibromyalgia Recovery with Momentum Physiotherapy:

Managing fibromyalgia pain can feel overwhelming, but incorporating these simple exercises into your everyday schedule can make a world of difference. From improving flexibility to reducing muscle tension, these movements can help you achieve lasting fibromyalgia relief.

If you’re looking for more guidance, don’t hesitate to reach out to us at Momentum Physiotherapy. Our fibromyalgia physiotherapy in Edmonton is committed to helping you feel better. 

Schedule your appointment today and take the first step toward a more comfortable, active lifestyle. Let’s work together to make fibromyalgia pain a thing of the past!