Lifestyle & Exercise Recommendations

Written by Dr. Daniela Steyn

Double Board Certified in Lifestyle Medicine

To support your fibromyalgia, lower-back health, and overall wellness, including gut health, daily gentle movement and breathing exercises are highly encouraged.

Consistency is key, even if movements are small at first.

Daily Movement Routine

Aim for 20–40 minutes per day, broken into shorter sessions if needed.

Recommended activities:

• Gentle stretching (5–10 minutes)

  • Focus on neck, shoulders, back, hips, and hamstrings

  • Helps reduce stiffness and muscle tightness

• Low-impact exercise

  • Walking - start with 5–10 minutes and build gradually

  • Swimming or warm-water movements

  • Light cycling (stationary or outdoor)

• Pilates

  • Improves core strength, posture, and spinal support

  • Choose beginner or therapeutic Pilates, focusing on slow, controlled movements

    
    

Listen to your body. Movement should feel supportive, not painful. Pace yourself.

Deep Breathing & Relaxation

Stress and nervous-system tension can worsen pain and digestive symptoms. Practice 5–10 minutes daily: (See my YouTube video for breathing exercises)

• Deep belly breathing

  • Inhale through the nose 4 seconds

  • Hold 1 second

  • Exhale slowly 6 seconds

• Box breathing (4-second inhale, hold, exhale, hold)

• Gentle mindfulness or body-scan meditation

  
  

These techniques calm the nervous system, reduce pain sensitivity, and support digestion.

 Gut-Health Support

A healthy gut can help reduce inflammation and support energy.

Guidelines:

• Increase fibre gradually

  • Focus on veggies, berries, oats, chia/flax, legumes (as tolerated)

• Hydrate well: 6–8 cups water/day

• Include probiotic-rich foods

  • Yogurt/Kefir (or dairy-free versions)

  • Sauerkraut, kimchi, miso

• Consider magnesium and omega-3–rich foods for muscle and gut support

• Avoid trigger foods that worsen bloating or pain (varies per person - keep notes, work with one of our Nutritionists, book with Bonnie Flemington or Gina Alfieri)

  

Progress slowly, and celebrate small wins

Consistency is more important than intensity