Fibromyalgia treatment is notoriously difficult; little is known about the exact cause of the condition and there is no protocol for addressing its theoretical causes. Exercise is an important component of nearly all chronic pain treatment plans, though, and fibromyalgia is no exception.
For people with fibromyalgia, exercise may seem impossible or dangerous. Pain is generally a sign to stop what you are doing; if movement hurts, it seems reasonable to take it easy. When you have chronic pain, however, taking it easy whenever you are in pain is not an option - not a productive one, at least. Exercise can actually reduce the pain and fatigue that come with fibromyalgia by building endurance and releasing endorphins throughout the body.
With sore muscles and joints, lifting weights or going for a run might not be the best options for you. Fortunately, there are forms of exercise that can be of great benefit to people with fibromyalgia without overtaxing them.
Tai Chi
Tai chi is a slow-moving, meditative martial art first developed in the 1300's. Researchers at the Tufts University School of Medicine conducted a randomized control trial to compare the effects of 2 1-hour session of tai chi per week to those of wellness education and stretching on patients with fibromyalgia. The most striking outcome concerned scores on the Fibromyalgia Impact Questionnaire (FIQ), which range from 1-100, 100 being the worst or most severe. Participants in the tai chi group had a mean score of 62.9 at baseline and 35.1 after the 12-week intervention period compared to respective scores of 68 and 58.6 among the control group. Positive outcomes were maintained 12 weeks after intervention ceased. See more on this study at http://www.nejm.org/doi/pdf/10.1056/NEJMoa0912611.
Qi Gong
Qi gong is another slow movement therapy, but with less emphasis on defensive motions and more on meditation. A study of 100 fibromyalgia patients assessed the impacts of a 3 ½ day qi gong training session followed by 8 weeks of home practice for 3-5 hours a week. The study compared outcomes for both immediate intervention and intervention delayed 6 months. The immediate intervention group saw improvements over the delayed group while the latter pursued usual care and awaited treatment, speaking to the effectiveness of qi gong over usual care. The former group saw a mean difference of 18.45 points on the FIQ; once the delayed group received qi gong intervention, their average score dropped by 17.97 points. For both groups, the primary outcome of pain reduction based on an 11-point scale dropped by an average of less than 2 points, a slightly significant result. The study found that the best results were found in those who practiced for 5 or more hours a week; those who practiced for 3 or less saw only slight positive results. More on the study can be found at http://arthritis-research.com/content/14/4/R178.
These two studies suggest that tai chi yields more positive results for less time investment. This may be true, but we must keep in mind the small study populations involved and a lack of much corresponding research to bolster their results. These studies indicate that both movement therapies are likely to have a positive impact on fibromyalgia patients. Whether one is superior to the other can only be conclusively determined in light of further research.
Slow and gentle movement therapy is likely the best way for fibromyalgia patients to get their exercise. Tai chi and qi gong come with the added benefits of relaxation training, something valuable in the treatment of chronic pain conditions that have high correlations with anxiety and depression. Consider pursuing these natural and safe movement therapies.
Safe choices for pain management solutions exist. Educate yourself in alternative solutions for back pain management. Please ask questions, give comments or stories related to this article submission regarding back pain management.
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