Activity and sleep with fibromyalgia: small, steady steps

Why move when it hurts?

Physical activity can feel hard when your body aches, but regular movement is one of the things that helps fibromyalgia pain and fatigue most over time. The key is to start small and build up slowly.

Start small

• Choose something gentle, such as short walks, exercise in water or stretching.
• Start with a few minutes and increase the time gradually every week or two.
• Some extra aching at first is normal; if it gets much worse, ease off rather than stop completely.
• Ask your doctor or a physiotherapist about a programme that suits you.

Spread your energy through the day

On good days it is tempting to get everything done, but overdoing it is often followed by a day or more of exhaustion. Break big tasks into parts, take short breaks before you get tired, and decide what matters most.

Habits that help sleep

• Go to bed and get up at the same time every day, including weekends.
• Keep the bedroom quiet, dark and at a comfortable temperature.
• Cut down on tea and coffee after the afternoon, and avoid screens before bed.
• Avoid long naps during the day.

Keep track of your days

Note your pain, fatigue, sleep and activity each day. Over time you will see what makes things better or worse, and your notes help your doctor adjust the plan with you.

Content is for medical awareness and does not replace medical advice. In an emergency, contact emergency services immediately.