Living with fibromyalgia is an ongoing battle against widespread pain, fatigue, and cognitive challenges. The constant discomfort can make even simple daily activities feel overwhelming, leaving many feeling frustrated and isolated when traditional treatments fall short.
If you’ve struggled with chronic low back pain, achy joints, and exhaustion, you might wonder: is there anything that truly helps? The idea of exercising may seem impossible when movement itself can trigger pain. But research shows that the right kind of exercise, particularly in water, can actually reduce symptoms, improve mobility, and help you feel better over time.
Water-based movement offers a gentler, more effective way to build strength, improve flexibility, and ease fibromyalgia pain. Understanding how aquatic therapy works and which exercises are best can help you take control of your symptoms and feel more like yourself again.
Understanding fibromyalgia and its challenges
Fibromyalgia is more than just pain; it’s an unpredictable mix of fatigue, stiffness, and mental fog that can make even the simplest tasks feel overwhelming. One day, you might have the energy to get through your routine. The next, you’re fighting just to get out of bed.
The disease, which can often be hard to diagnose, affects about 4 million Americans. Women are twice as likely as men to develop it, with most diagnoses occurring in middle age.
One of the telltale symptoms is widespread musculoskeletal pain with aches that shift unpredictably from one area to another. Fatigue is another constant struggle. Unlike normal tiredness, this exhaustion lingers even after a full night’s sleep. And then there’s “fibro fog,” the frustrating cognitive difficulties that make it hard to focus, remember things, or think clearly.
Because fibromyalgia symptoms can vary day to day, finding a reliable way to manage them can feel impossible. Traditional exercise might seem like an obvious solution, but for many, it only leads to more pain. The key isn’t to avoid movement but to find the right kind of movement; the kind that supports the body without triggering flare-ups.
Aquatic exercise reduces strain on muscles and joints, allowing for gentle, effective movement that can help improve strength, flexibility, and overall well-being.
The therapeutic potential of aquatic exercise
For those with fibromyalgia, movement often feels like a double-edged sword. It’s essential for health but painful to attempt. The fear of worsening symptoms can make it hard to stay active, yet staying still often leads to even more stiffness and discomfort.
That’s why doctors frequently recommend water exercise as one of the most effective non-pharmacological treatments for fibromyalgia. Unlike land-based workouts, aquatic therapy takes advantage of water’s unique properties to make movement easier and more effective.
Therapeutic relief
The buoyancy of water supports the body, reducing strain on joints and muscles so you can move with less pain. In fact, exercising in chest-deep water can reduce joint stress by up to 80%. At the same time, water naturally adds resistance, turning simple movements into low-impact strength training without the stress of heavy weights or jarring motions.
Beyond mobility, water also provides therapeutic relief. Hydrostatic pressure, the gentle force exerted by water, improves circulation, reduces swelling, and helps ease the deep, aching discomfort that so many with fibromyalgia experience daily.
Improved fitness
The science backs it up. Research published in the Journal of Orthopaedic Surgery and Research found that aquatic exercise improves pain levels, physical function, and overall quality of life in adults with chronic musculoskeletal conditions. Another study showed that participants in a water-based fitness program gained upper and lower body strength, improved hand grip strength, and even experienced cognitive benefits.
Mental health benefits
Beyond the physical benefits, aquatic exercise can also support mental well-being. Many people with fibromyalgia experience anxiety or depression due to the challenges of managing chronic pain. Throughout their lifetime, half of all people with fibromyalgia will experience a major depressive disorder. Exercising in water can be a mood booster, helping to lower stress levels and improve overall emotional health.
Best water exercises for fibromyalgia
For those considering aquatic exercise, starting with small, manageable steps can help build consistency. Consulting with a healthcare provider or physical therapist is a smart first step to ensure that a water-based program is suited to individual needs. Beginning with gentle movements, such as walking in water or simple stretches, allows the body to adjust without overexertion.
Water walking
Water walking is one of the most basic yet effective water exercises for fibromyalgia. It helps increase mobility and strength without putting stress on your joints. To perform this exercise, simply walk back and forth in chest-deep water. As you walk, try to lift your knees higher and move your arms to increase resistance and add a full-body workout.
As you build strength and endurance, you can turn your walk into a jog. In a swim spa, you can increase the resistance of the endless current and run in place. The nonslip comfort flooring offers traction and cushion to make aqua jogging safer and more comfortable.
Swimming
Swimming is a full-body exercise that’s easy on the joints, making it ideal for those managing fibromyalgia. The buoyancy of water supports your body, reducing strain on muscles and joints, so you can move with less discomfort. Start with short sessions in a swim spa to build your endurance over time.
A Michael Phelps Swim Spa allows you to swim at your own pace, adjusting the current based on how you’re feeling and your fitness level. There’s no need to worry about others in the pool or sharing lanes. Your swim spa is private, right in your backyard. And on days when you only have 15 minutes, you can still enjoy a rewarding workout without feeling like you’ve wasted a trip to the gym.
Water stretches
Stretching is an essential part of any exercise routine, especially for fibromyalgia sufferers. Water stretches provide support to the body while helping to improve flexibility and reduce stiffness. Try gentle movements like reaching for the sky with your arms or performing side stretches. These stretches can help release muscle tension without straining your joints.
Water Tai Chi or yoga
Water-based tai chi and yoga are gentle yet effective ways to improve strength, flexibility, and mental well-being. The water helps support your movements, allowing for deeper stretches and more controlled postures. Both tai chi and yoga focus on slow, deliberate movements, which can promote relaxation and reduce fibromyalgia symptoms.
At-home water exercise for fibromyalgia
Aquatic exercise can be incredibly beneficial for managing fibromyalgia symptoms, but getting to a class or finding a suitable pool isn’t always easy. Some days, you might wake up feeling ready to move, only to find the pool closed for maintenance or too crowded. Not all pools are kept at a therapeutic temperature either, which can make water exercise less soothing.
A Michael Phelps Signature Swim Spa offers a convenient way to bring the benefits of warm water therapy into your daily routine. With adjustable water temperature, you can create a soothing environment that helps relax muscles and ease pain. The built-in resistance current allows for customizable workouts, making it easier to build strength and endurance without overexertion.
Massage jets provide targeted relief, helping to reduce muscle tension, alleviate pain, and promote relaxation — a feature that’s especially valuable on days when stiffness or discomfort is at its worst.
Unlike a traditional pool, a swim spa is designed to fit in most backyards and doesn’t require a building permit. The MP Signature is a 17-foot swim spa with built-in hydrotherapy seating and a spacious area for water exercise. The MP Momentum features dual-temperature zones, offering a separate space for exercise and a dedicated hot tub area for recovery.
With full-foam insulation, a built-in heater, and an energy-efficient cover, a swim spa allows for year-round aquatic therapy. There are no interruptions due to weather or seasonal closures. Having warm water exercise at your fingertips means more consistency in managing symptoms and maintaining overall wellness.
Finding relief in the water
Fibromyalgia presents many challenges, but aquatic exercise offers a practical and effective way to find relief. By reducing pain, improving mobility, and supporting mental well-being, water-based movement can be a game-changer for those struggling with chronic symptoms. Michael Phelps Signature Swim Spas make it easier than ever to incorporate these benefits into daily life, providing a private, accessible space for water therapy.
Click here to find out more about the benefits of hydrotherapy and relaxing in a hot tub. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a swim spa costs? You can request a quote here.