DON'T exercise if you have fibromyalgia, do THIS instead! The Fibro Show Ep. 5

[@ashatan4554]

When I was first diagnosed, my GP told me to exercise. He said to START with a 30 min power walk every day. I was still working full time and I remember asking him to imagine having a really bad flu, dragging yourself to work and then trying to power walk for 30 min. 😩

[@thefibroshow]

Ugh! That is rough. Sorry you had that experience and great job voicing your thoughts to him! I hope speaking up ended up helping you but it’s great to try if not for you perhaps for another patient down the road after he receives more of the same concerns.

[@WendyHannan-pt7ez]

To work full time with fibromyalgia is an amazing, I don’t know how you do it. I prefer to watch Drs who have fibromyalgia, they understand what we go through, and the pain we experience.

[@ashatan4554]

@ I don’t work full time any more. I was working full time when I was first diagnosed. My husband and I own a business. If I had a different employer I’m positive they would have let me go. Sometimes I was crying at my desk I was in so much pain and so fatigued! I was arriving to work later and later. Anyway, we had to downsize which was a blessing so now I have 1/4 of the work to do and do it from home.

[@calista1280]

​@ashatan4554 I totally get it! I also remember putting my head down on my desk and crying because I was so exhausted and in so much pain...😢 I was already doing so much physical work, exercise was out of the question! I had horses at the time and it got more and more difficult to care for them, work them and keep going to work too. Selling them broke my heart. 💔 I felt I was losing my whole world. I was just trying to keep going, yet real deep, restorative sleep was elusive and is key to recovering our energies. I went thru "the Dark Night of the Soul" questioning why I should e en keep living, this was literally hell, full of excruciating pain...😬😭🥹 Tai Chi was the only "exercise" my body could tolerate. I'm happy to report that I am back to horseback riding (other people's 🐎) but it is my Happy Place and I am rejoicing!🎉 Turns out GLUTENS CAUSE PAIN & INFLAMMATION!☠️ I went KETO with some improvement, but going mostly CARNIVORE has unleashed my ENERGY & reduced my pain level so I no longer take 6 pills for pain & inflammation. every day! I also weaned of the opioid that was numbing the pain but caused lethargy & brain fog. So, LIFE IS GOOD AGAIN!!! Read Dr Peter Osborne's book NO GRAIN NO PAIN for all the GLUTEN info. Basically, AVOID GRAINS! ie Wild Rice is a grass so enjoy! 😉

[@calista1280]

​​@@WendyHannan-pt7ez Well, good job then, because Dr Ginevra does have Fibromyalgia, so... Seems that Dr Waldrup does too. They're very understanding of what we go thru. Although, I have yet to find someone else who experiences the painful muscle spasms that I do... Maybe, because I was trying to "muscle thru' or power theu the pain. It didn't work, I always ene up vomitng🤮 😮

[@mollysmith7191]

Thanks - just listening to your conversation helps to ease the loneliness of this condition.

[@thefibroshow]

Welcome and we are sending some Fibro love🫶

[@rondaukno5135]

This is soooooo true!! I was a certified personal trainer back in the early ‘00. Was diagnosed with Fibro in the 2010’s . I have lost all potential for future happiness. Fibro has robbed me of my life. I used to be so happy, positive and outgoing. Now I’m bitter & resentful

[@thefibroshow]

Sorry to hear - that is rough. Sending some Fibro Family Love💜

[@WendyHannan-pt7ez]

I have days like that too, I somehow pull my self together but pain every day is draining. I love these two ladies, they make me feel better about myself. My walking is at the supermarket, I garb a shopping cart which supports me, and I walk up and down all the isles, and around and around the supermarket, before long I’ve done 15 to 20 minutes some times more .😊 I wish you all the best, ❤

[@cherylhall1741]

Me, too. Bitter & resentful for sure.

[@DanF300]

Great comment about shifting future research dollars from repeating exercise studies!

[@shandafuller4826]

Oh my…thank you. I almost sobbed listening to you! Even before being diagnosed, all my doctors would say was that I was healthy as a horse, that when I started gaining weight, I needed to lose weight! To exercise and eat right…when I was exhausted and busy…they never understood how much that didn’t compute in my head and in my body, especially having C-PTSD, etc, and being able to handle less and less as time when on. You are a breath of fresh air and hope. Thank you.

[@thefibroshow]

So glad you found us. Welcome to the Fibro Family🫶

[@tezzybelle7658]

Exercise is difficult after so many injuries over years. I am now an ambulatory wheelchair user. Fibro flares are often and debilitating - my form of “movement” is in the form of a vibration platform. This has helped me so much. I find it helps with pain levels and a way to move when I feel like I can’t. I can control intensity, and do it at home. Love your Fibro discussions X ☺️

[@thefibroshow]

Thanks for sharing and sending some Fibro Family love back to you🫶

[@lorismith5369]

Thanks for sharing. I have a vibration plate but feel like it aggravates my pain. Any ideas?

[@oliviamaria2010]

Thank you for the video. I always feel so bad because my goal is way to far from my reality and in the midle I give up with this failure feeling. It's now my goal to move more each day, even doing housekeeping work, and I'm trying to do it more joyfully.

[@karol-xavier]

this video came to me at a perfect time! thank you so much! i was very active as a kid and teenager. i also struggled with food, body image & pressure to be skinny, which made me hate the whole “you need to exercise” mantra everyone repeats. gentle yoga has been a gam-changer to me, but if you ask people in my life if i exercise, most of them will say i don’t because it’s not what they consider exercise. i still hate this whole “you need to exercise thing.” i also chose a different word for if, so i usually say i need to “move my body.” it worked. it’s still hard to understand my movement practices as “exercise.” i still feel pressured.

[@thefibroshow]

You are welcome and we appreciate you sharing this here with us🫶

[@marnieschallert1220]

Movement is medicine! Great video! 🥰 I often wake up in the morning, stiff and barely able to move. So I have had to build an hour of time in the morning just for “waking up my body”! I start by sitting out in the morning sun. Then do things to get circulation and lymph flow going throughout my body. Very slow gentle Chi Qong movements (bouncing, slow spinal twists), light rebounding, or just sitting down with my feet on a vibration plate at the low setting. Then I start gently moving all my joints through the range of motion on the floor with things like slow cat cows, child’s pose, dead bug, etc. Even just of rolling around on the floor, and holding those positions that feel good on my body for longer time! Especially opening up the spine, hips and shoulders. On some days I have to first soak in a tub of warm water or lay on my infared mat awhile before I can even do this. Once the circulation is going and my hands and feet are nice and warm then I’m able to get dressed, eat, and start my day. I think microcurrent circulation is key and building warmth energy in the body. We just have to give ourselves that extra bit of care and attention to help our bodies along!

[@sharfold]

I do a form of yin yoga, which is a stretching type of yoga. It started off as a 15 minutes in bed exercise which I then moved to floor on a memory foam matt. I added stretches that felt good to me and then I went to a yin yoga class which used many of the same stretches and I expanded it my routine. I now have a 30minute routine that can feel like hard work while doing, but I feel so much better in a day I do it. Sadly struggle to find time for those 30minutes when you have kids.

[@DanF300]

🎉 great example of start low and go slow.

[@thefibroshow]

Thanks for sharing and we are happy to hear you have found a movement that is therapeutic. Yes, finding time for necessary self care with kids is challenging! Sending some Fibro love🫶

[@SueHarrington2]

Thank you for pointing out that we hurt ourselves. This has been a major challenge for me. Folks without fibro think this is weird.

[@maryprice1616]

Is the new warm-up video available? Is there a link to the original warmup routine? Thanks! 😊

[@thefibroshow]

Coming soon! Please subscribe and ring the bell so you will be notified of all future content. Thanks for watching🫶

[@darcypalmer7783]

This was so affirming and encouraging. Especially, that just getting ready is a win on some days. I shouldn't be so hard on myself when I can't do things. Thank you for the video.

[@thefibroshow]

You are welcome and thanks for this comment! Yes, we spoonies need self compassion🫶

[@SueHarrington2]

I’ve lived all over the country with different weather. Moving to the desert in SoCal has been a game changer for me. My pool and jacuzzis are mineral water from hot springs. Pool is 90, one jacuzzi is 99, the other is 104. So lots of flexibility depending on how I feel.

[@5d512]

This was really helpful! The word "exercise" makes me shut down. I love these ideas!

[@thefibroshow]

Thanks for sharing and we can totally relate!

[@lisae357]

Thank you for the advice on exercise being re-framed as movement, limiting the time of exertion, and building slowly. Prior to my illness I ran a 5k everyday and rode Mu bike after work. I have struggled with the “pushing myself through the pain” and “crashing for several days” often causing injuries. Accepting that my body is different. I have to adjust my exercise/movement to match my symptoms. Also love the suggestion of warm pool therapy. I have fewer fibromyalgia flares/post exertion malaise by applying the “gentle approach to movement”.

[@michelewatts5692]

You both are GOD~ SENT - I’m 67 & have had fibromyalgia for 35 + yrs & have tried to exercise in between these yrs & finding it so difficult to move because of the tightness & nerves damage - I just give up

[@thefibroshow]

Hang in there and don’t give up🫶

[@juju7316]

I'm 66 and I've had fibromyalgia for 45 years, I have to exercise for my mental health too,yoga and swimming gym once a week..... I also have Rheumatoid arthritis so it's important to exercise but it's important to listen to your body.

[@WendyHannan-pt7ez]

So right we can only do what we can, if I over exercise I’ll be wiped out for days and so fatigued. I’m so sorry for every one who’s had this for decades 😞 I’ve had it since a long bout with Covid 4 years ago. I’m 78, and I can’t imagine how hard it would be, having to work and care for a family with fibromyalgia. 💜

[@CDB9591]

I love this show! Very helpful! I feel so understood with your ideas on how to start therapeutic movements very slowly and feel good with the small progress. Baby steps add up over time. Slow and steady can really lead to success!

[@thefibroshow]

Thanks for watching and commenting🫶

[@CDB9591]

I am unable to find a doctor in Massachusetts that understands Fibromyalgia. Any ideas on what kind of doctor could help me?

[@thefibroshow]

@@CDB9591I would start with rheumatologists or physiatrists. However, if you can find a really good general practice doctor, nurse, or PA, who is willing to learn and work with you - they are great too. Good luck🙏

[@shelleytodd6524]

Thank you so much ladies. I’m told constantly to exercise more and felt like a failure when I couldn’t. Now I won’t feel so bad when I go my own pace and find what works for me. I do the stretches in your fibro manual and I like walking and Qi Gong. Bless you🙏🏼

[@thefibroshow]

You are welcome and thanks for sharing. You are definitely not a failure! Keep up the pace that works for you :)

[@Heather_Michelle]

Definitely a reminder I needed! I feel like a failure lately because I have been feeling less fatigue than in the past but still get PEM every time I try to do a "workout" in the sense that I was able to pre CFS...I just can't operate that way any more and movement is movement. I carry a light resistance band with me to work and try to get in some movement in "snack size" amounts throughout my day.

[@Pascale5625]

Even mild strength training gave me pain that never went away, in my back. Cautionary tale. I would go more with toning like yoga and dynamic stretching. Qi Gong and Essentrics are great too. I need to get me a jacuzzi too!

[@imjustjules]

I have fibro and POTS. I have such tough exercise intolerance and have since I was a kid. It’s gotten worse recently so I’m being evaluated for ME/CFS. I can go for a walk if it’s cold enough out bc I’m heat/humidity intolerant. But walking is the only exercise that doesn’t flare me. I tried yoga for a while even yin and found it was worsening my pain :/ it’s hard bc i am also autistic with cptsd so there’s multiple layers / reasons why my nervous system is so hypersensitive.

[@zurielvanbelle4027]

Great episode! Warm water and reframing exercise as therapeutic movement (I first heard this from Dr. Liptan as her patient-thank you!) have been really important strategies for me. Thank you so much for putting this series together! I was particularly interested in your comments toward the end of the video about research studies on exercise. In a future episode, I would love to learn more about what you both think are the most important areas for future research.

[@thefibroshow]

Thanks for your comment and we are so glad reframing exercise to therapeutic movement has been a helpful strategy. Stay tuned, information on research is coming soon.

[@djkenny1202]

It’s helped me substantially. Especially balance exercises. On a stair is best, strengthening my very painful glute issues. So much relief. Aerobic. Light weights, but I can get upper back and thorasic pain in some situations.

[@thefibroshow]

Great to hear movement has helped. Thanks for sharing🫶

[@candaceloving6635]

I like the shift from calling exercise therapeutic movement. I think it'll help with the intense pressure almost anxiety response I get when I say to myself "I need to exercise more." I actually have been doing small bits of therapeutic movement and I feel good about it, but after hearing your talk I realize I downplay it and am giving myself more credit. Thank you both.

[@thefibroshow]

Yes to giving yourself more credit!!!!

[@sarahprendergast5098]

This is perfectly timed for me. I'm determined to incorporate more movement this year, and I love all your suggestions. My word for 2025 is "gentle"...trying to do gentle movement, make gradual progress, and most importantly treat myself with gentleness and compassion. My teenage son has me/cfs, and his rheumatologist prescribed an extremely slow graded exercise therapy. We got an inexpensive walking treadmill, and he walks at a slow stroll. He started with 2 minutes a day, and only increases by a minute every two weeks if he feels like he can handle it. He's supposed to keep doing it until he gets up to 20 minutes of walking and isn't crashing from it at all. It's helping him so much! He had worked his way up to 10 minutes of walking over the summer, and he was having fewer crashes and feeling more stamina when he was spending time with friends, or doing a simple outing to the store. He fell out of his routine and had to start over at just 2 minutes a couple of months ago, but so far so good. He also likes to do some simple stretches before he gets into bed, and he's planning on adding some simple weights if he can manage that with no crashes. So his experience fits very well with your recommendations!

[@thefibroshow]

Thank you so much for sharing! Love the idea of being gentle with ourselves. And so glad your son has been able to get some benefit with graded exercise 💜

[@TerriW1203]

My exercise days have ended, i loved it. I did them in a pool. Now I'm lucky if I can walk across the street 2 times. I tried stretching and felt as if I were run over the following day. My go to is heating pads and hot showers. I try to keep moving when I'm not hunched over my pain and stiffness. Fatigue after some movement equates to worsening symptoms in around 5 hours post movement sometime it doesn't. If you can move keep doing it as long as you can. I do have a tumor, chronic Epstein Barr Virus, CFS, steroid induced diabetes and breathing problems so my limitations are terrible. But I do advocate movement and keep a simple routine to keep doing so. What you don't use you will lose. Best wishes everyone!

[@candygarfield1479]

SINCE BIRTH.... YOURE A DOC AND CAN USE MEDICAL TERMINOLOGY AND BREAK IT TO LAYMANS TERMS WELL. I had no dx from birth to 23yo. ( 1988) I did all this all those years intuitively And now that's the mainstream treatment. My peak each day . Gets my body work.

[@jenniferwatts8100]

I'm still looking for a therapist to help with fibro, everyone Ive tried doesnt understand. Do either of you recommendations. I live in SW MO. Doesnt have to be in person telehealth is fine. Thanks 💛💜

[@lisanoble7949]

Dr. Ginevra, did you say you would link your new warmup video for fibromyalgia? I’ve used the original many times and am excited to try the new one! Thank you. ❤

[@thefibroshow]

Yes, the video is coming soon. Subscribe and ring the bell so you will be notified 😊 Great to hear the original video is helpful - thanks for sharing 🫶

[@LocalHistorian]

How can I do water or pt therapy when I can’t afford co-pays anymore? 😢

[@thefibroshow]

Sending some Fibro Family love💜🙏

[@tinam761]

I’m literally just trying to keep my job. The pain and exhaustion is more than I could have ever imagined Fibromyalgia could cause. The symptoms… anyone else have large patches of skin that feel like they are raw and on fire 🔥… for months…

[@thefibroshow]

Sending some Fibro love - and yes, I have had that symptom - Sharon. Hang in there💜

[@lorismith5369]

I was diagnosed almost 30 years ago. Recently, my skin has been bothering me for the first time. Wow! I appreciate your question and sad to answer, yes 😢. I treasure The Fibro manual. If you don’t have her book, I hope you purchase it and find help 💜

[@elio22222]

I used to not be able to exercise at all when I was bed bound from fibro for about 3 years. I've been doing monthly lidocaine infusions for almost 3 years now and i can exercise again. How do you feel about doing a punching bag and alternate with running? I think the punching bag flares me up but helps with my CPTSD and accessing anger/frustration. I haven't done warm ups but I'll try to do that. Are you going to be putting out that video soon?

[@ashatan4554]

Glad to here the infusions help you. I am going to start them soon. Do the help that all over, achey flu type felling? Do you have more energy overall?

[@elio22222]

​@@ashatan4554yes! They have been life changing honestly good luck with them!!

[@elio22222]

@@ashatan4554 not sure where my response went but yes, they have been life changing and do help with all of that! good luck with them

[@thefibroshow]

Thanks for sharing your story and congratulations on the progress you have achieved! Each person is different as to appropriate exercise. Listen to your body. The video is coming soon. Please subscribe and click the bell icon so you are notified about new content😊 Thanks for watching🫶

[@marilynweare3374]

Thank you so much for your video! Just a question: Do you and/or Sharon have chronic fatigue as well?

[@thefibroshow]

Welcome😊 No, we do not have CFS.

[@marilynweare3374]

Hi again, I guess the question I should have asked is, " Have people found that movement/exercise has helped not only with Fibro pain, but also with their fatigue?" Thank you!

[@WendyHannan-pt7ez]

I have the fatigue with fibromyalgia, I joined a seniors exercise class and I loved it but I found I could hardly get out of bed the next day. I’m about to attend a fibromyalgia group at a local hospital, I hope that will help. I now know I need to pace my self with stretching and exercise. Thank you ladies I really enjoyed this video.

[@marilynweare6639]

Hope your new group will be helpful Wendy! ❤

[@Bez81]

hey :) enjoying your show ...im trying to be on my local roller derby team, but my GOD it wrecks me. what do you think...isn this just a silly dream?

[@thefibroshow]

Glad you are enjoying Dr. G had the same goal for a while! Portland has an active roller derby community. It’s pretty hard on the body even if you don’t have fibro.

[@katelijnevanmegen6559]

When I "move" too much, my muscles cannot relax during the night and prevent me from sleeping. But my infrared mat helps me recover from a (too) long walk along the beach and diminishes muscle pain afterwards! And thus improves my sleep.

[@sarahprendergast5098]

I have an infrared mat too, and it's heavenly. So much better than a standard heating pad!

[@thefibroshow]

Thanks for sharing your experience and the infared mat🫶

[@lorismith5369]

Please share which infrared mat you recommend …

[@katelijnevanmegen6559]

@@lorismith5369 I have the Thermostar XL mat, with far-infrared, PEMF (electromagnetic) and photon energy. Not the cheapest one, but I am very happy with it. Maybe this mat is also available with another brand/name, I recall. I use a thick blanket for extra warmth (-;

[@WendyHannan-pt7ez]

I love exercise but I can’t over do it, it sets me back big time, and kicks my fatigue in the next day.

[@grannyevon9308]

It have even got so bad that I can't stand to have clothes on 😅lol.

[@thefibroshow]

Yes, we have been there and it's not fun. Please check out more videos on our station to get ideas for strategies that could help.

[@muratkara5016]

Tms dr sarno????

[@lululove6175]

Yep….i lift ..you keep yourself in this mindset and you are going to stay in pain

[@grannyevon9308]

I walk from Chicago to Calumet to Blue Island and back at time when the Pace bus is not coming with my roll-aid walker and I be so tired 😴 so what y'all are talking do not help everyone's. And I have had Fibromyalgia since June of 2019 and it hurt so bad.

[@grannyevon9308]

😢Please exercise don't help me it make my Fibromyalgia worser😢.

[@candygarfield1479]

SNOW ANGELS. LIE DOWN N DO IT! ...

[@vanlifenomadgipsygirlcanad2195]

Im really surprised that you forgot to talk about a really important point about that topic : the inflection point If people with fibromyalgia don't consider that while exercise It can make permanent aggravation of their symptoms Here a video of an important authority in this research he is a teacher at Montréal University Video is in french so please use the automatic translation avalaible on the video settings kzbin.info/www/bejne/gJiaqI2Gn9h8bacsi=lspPxVERsS89V3KF

[@thefibroshow]

Interesting, will take a look. Thanks for sharing!

[@angieshelley4901]

😂