Is chronic pain controlling your life? Experts reveal a surprising, myth-busting fix

For millions living with fibromyalgia or chronic pain, even the thought of exercise can feel overwhelming. The condition—marked by persistent fatigue, muscle aches, stiffness, and pain—often makes movement seem more like a punishment than a path to relief. But health experts suggest that movement, however minimal, may actually be one of the most effective tools in managing the condition.

“Try to keep moving—that’s my motto for patients,” says Maura Daly Iversen, D.P.T., S.D., M.P.H., a physical therapist and former spokesperson for the American Physical Therapy Association, in a report from Johns Hopkins Medicine. She explains that inactivity often worsens the very symptoms people try to avoid. “The less you move, the more pain and fatigue you’ll feel.”

Why Exercise Feels Like a Paradox
For many patients, the reality of living with chronic pain seems incompatible with the cheerful prescription to "just exercise." Yet research suggests that the right kind of movement—gentle, restorative, and consistent—can profoundly improve sleep, reduce pain, and ease the emotional burden that often shadows fibromyalgia.

“Working out is a great, healthy way to manage both fibromyalgia and depression,” Iversen notes. And while medication and therapy remain critical parts of treatment, incorporating movement into daily life could offer a natural, empowering supplement.

Small Steps, Big Difference
Among the simplest and most effective exercises is walking. It’s light aerobic activity that helps with bone strength, joint pain relief, and overall well-being. For those daunted by the idea of a full 30-minute walk, Iversen recommends breaking it up: three 10-minute strolls can offer similar benefits while being more manageable.

Other low-impact options like biking, swimming in warm water, or using an elliptical can also provide relief. These movements offer a soothing rhythm and buoyancy that are especially gentle on sensitive muscles and joints.

Stretching: Easing Into Flexibility
Stretching daily can ease stiffness, improve mobility, and make everyday tasks more comfortable. Iversen advises stretching after some light movement—never when your muscles are cold—and holding each stretch for a full minute to get the best results. It’s less about perfection and more about progress.

Lifting weights may seem out of reach, but when done correctly, strength training can reduce pain and enhance quality of life for fibromyalgia patients. The key is to start small—light weights, controlled motion, and gradual progress. Iversen emphasizes modifying exercises to reduce strain, such as shortening the range of motion during a bicep curl to avoid discomfort during the lowering phase.

Yoga: Finding Calm Within Movement
Yoga’s gentle poses and mindful breathing can be particularly healing. From increased balance and flexibility to reduced pain and better sleep, the benefits are tangible. Styles like hatha or restorative yoga offer more approachable entry points. And modifications—like doing downward dog on your forearms instead of your wrists—ensure movements stay supportive, not stressful.

Everyday Movement Matters
Exercise doesn’t have to look like a workout. Chores, playing with children, or simply walking around your home all count. Iversen encourages patients to spread out tasks and prioritize rest when needed. Even shifting how you clean or interact with your kids can make movement more sustainable and less taxing.

The underlying message? Be kind to your body. Movement should empower, not punish. Take breaks when you need to. Adapt exercises to your comfort. And celebrate every step, no matter how small. With time, exercise can stop feeling like an obstacle—and start becoming an ally in healing.