Fibromyalgia is a chronic disorder characterized by widespread pain in muscles and joints, as well as tenderness in specific areas of the body. In addition to pain, individuals with fibromyalgia may experience fatigue, sleep disturbances, difficulties in concentration (commonly referred to as “fibro fog”), and other symptoms such as headaches, irritable bowel syndrome, and anxiety or depression.
The cause of fibromyalgia is not fully understood, but it is believed to be associated with abnormalities in how the brain and nervous system process pain signals. It may be triggered or exacerbated by injuries, infections, physical or psychological stress.
Although there is no cure for fibromyalgia, symptoms can be managed through medication, physical therapy, exercise, and lifestyle modifications.
Fibromyalgia and Work-Related Challenges
Fibromyalgia can significantly impact an individual’s ability to work due to the symptoms associated with the condition. The relationship between fibromyalgia and work difficulties is complex and involves several factors:
1. Pain and Reduced Mobility
Widespread pain in muscles and joints can limit movement and make it difficult to perform physical tasks. Even in office jobs, prolonged pain can reduce productivity.
2. Fatigue and Exhaustion
Chronic fatigue, which often accompanies fibromyalgia, can affect energy and stamina, making it hard to work for long hours or complete demanding tasks.
3. Cognitive Difficulties (Fibro Fog)
Many people with fibromyalgia report difficulties with concentration, memory, and mental processing. This cognitive “fog” can affect decision-making, work organization, and overall performance, especially in intellectually demanding positions.
4. Managing Chronic Stress
Work environments with high levels of stress may exacerbate fibromyalgia symptoms, creating a vicious cycle of pain, fatigue, and cognitive problems.
5. Increased Need for Adjustments
Individuals with fibromyalgia often require flexible work hours, lighter workloads, or more frequent breaks. Without such adjustments, work can become very challenging.
6. Absenteeism
Frequent medical appointments, therapies, or sick leave can lead to regular absences from work, affecting the individual’s career and job stability.
Overall, fibromyalgia can greatly burden an individual’s professional life, especially without appropriate support and understanding from the work environment. Physical therapy interventions, proper pain management, and workplace adjustments can help improve both quality of life and occupational functioning.
Tips for Incorporating More Exercise with Fibromyalgia
1. Start with Low Intensity
It’s important to begin with gentle exercises to avoid worsening symptoms. Opt for low-impact activities like walking, gentle stretching, or yoga. Gradually increasing intensity helps the body adapt without overloading it.
2. Choose Low-Impact Exercises
Activities such as swimming, cycling, water therapy (aquatic exercises), and walking are good options as they put less strain on the joints and muscles while maintaining cardiovascular health.
3. Take Breaks and Avoid Overexertion (Pacing)
Exercising with fibromyalgia should be balanced. Take regular breaks for rest, and if you feel excessive fatigue or pain, slow down or shorten the duration of exercise.
4. Try Stretching Exercises
Gentle stretching can help improve flexibility and reduce stiffness. Exercises like Pilates or yoga may strengthen muscles and alleviate pain, while also reducing stress.
5. Adjust Exercise on Bad Days
There will be days when fibromyalgia symptoms are more intense. On these occasions, opt for milder activities or simply focus on breathing exercises to avoid pushing yourself. On days with less pain, you can slightly increase activity.
6. Modify the Duration of Exercise
It’s better to exercise for shorter periods (e.g., 10-15 minutes) with frequent breaks than to engage in prolonged, continuous activity. This reduces strain and allows for more consistent activity over time.
7. Include Relaxation Exercises
Relaxation techniques such as progressive muscle relaxation and meditation can help manage pain and tension. These techniques can also improve sleep quality.
8. Work with a Physiotherapist
A specialist physiotherapist can provide guidance and design a personalized exercise programme tailored to your needs and abilities, avoiding overexertion.
9. Incorporate Daily Movement
Even small activities, such as standing up frequently, walking around the house, or doing light chores, can help you stay active without requiring intense exercise.
Gradually increasing movement and listening to your body’s signals are key to remaining physically active with fibromyalgia while maintaining a good quality of life.
Blog written by Nikos Bikinis
