Exercise and pain in fibromyalgia
- Dra. Kyo-Sai Young
- 3 days ago
- 3 min read
When pain is invisible, but felt everywhere
Fibromyalgia is not “pain without a cause,” nor exaggeration, nor weakness.
It is a real, complex, and deeply exhausting condition in which the nervous system becomes over-sensitive, like an alarm that sounds too loudly even when there is no danger.
People living with fibromyalgia do not only experience pain. They are often:
Wake up feeling unrefreshed
Struggle with mental fog
Sleep poorly
Hear phrases like “it’s all in your head.”
Modern science tells a very different story.
What is really happening in fibromyalgia?
In fibromyalgia, the main problem is not the muscles or joints, but how the brain processes signals.
The nervous system amplifies pain. just as chronical pain, damaging the "signal"
Normal sensations are interpreted as threats.
The body stays in a constant “alert mode.”
This is known as central sensitization. And here is a key point that for years was misunderstood:
Exercise does not worsen fibromyalgia when it is prescribed correctly.
Poorly dosed exercise does.
Exercise is not punishment: it is a safety signal for the nervous system
We now know that exercise works as a pain modulator, not just as a way to strengthen muscles.
When properly adapted, exercise:
Calms an overactive nervous system
Activates the body’s natural pain-relief mechanisms
Improves sleep quality
Reduces morning stiffness
Helps restore trust in the body.
In simple terms: well-dosed movement teaches the brain that the body is safe again.
What kind of exercise helps in fibromyalgia?
Not all exercise is the same — and this is where success or failure often lies.
Exercises with the strongest evidence (but need to be personalized):
Gentle walking
Low-intensity aerobic exercise
Very gradual strength training
Slow mobility and stretching
Tai Chi (Mind–body movement, such as controlled breathing and fluid, mindful movements)
Exercises that often worsen symptoms at the beginning:
Hgh-intensity routines
Demanding or competitive workouts
“Push through the pain” programs
Comparing oneself to people without chronic pain.
With fibromyalgia, less is more.
An important truth: pain may increase at first (and that does not mean harm). Many people stop exercising because pain increases during the first days or weeks. This does not necessarily mean injury or damage. It usually means the nervous system is not yet used to the stimulus. The difference between improvement and worsening depends on:
Intensity
Progression
Guidance
“Your body is not broken — it is sensitive. We will teach it to feel safe again.”
Words matter language can heal or harm
Telling a person with fibromyalgia:
“You just have to push through"
“The pain is psychological"
“If it hurts, you are not trying hard enough"
… increases pain.
Explaining what is happening in the body, validating the experience, and moving step by step reduces fear — and fear is one of the strongest amplifiers of pain.
Exercise as treatment, not as obligation
Current scientific evidence is clear Exercise is one of the most effective treatments for fibromyalgia when it is individualized and progressive.
It is not about racing.
It is not about performance.
It is not about proving strength.
It is about reconnecting with the body — slowly and safely.
If you have fibromyalgia, you are not failing because movement hurts.
Your nervous system learned to protect you too strongly. With the right kind of exercise, clear explanations, and proper support, it can learn something new.
Moving is not betraying yourself.
Moving the right way is caring for yourself.
Living with fibromyalgia is not about fighting your body, but about understanding it. When movement is gentle, guided, and progressive, it becomes a tool for relief rather than pain. Science now supports what many patients feel: the right kind of exercise can help the body relearn safety and restore confidence, one step at a time.
Dra. Kyo-Sai Young
wp. 62305539
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