Three Things Nobody Tells You About Exercise and Chronic Pain

1.    Proper exercise can help you manage your chronic pain and disease.

Sitting on the couch may feel like it is all you can do when you experience chronic pain, but in fact, it is actually bad for your health. Research has demonstrated that movement and exercise is extremely beneficial for people with autoimmune disease, fibromyalgia, Lyme disease, and other chronic pain or chronic fatigue disorders. Some of the proven benefits include enhanced overall physical and mental health, reduced anxiety and depression, increased energy levels, decreased fatigue, improved sleep, reduction in pain, improvement in mood, increased or restored range of joint motion, even in individuals with chronic arthritic conditions such as rheumatoid arthritis, increased muscular strength and endurance, even in individuals with muscular or joint degeneration and a general reduction in overall symptoms. 

2.    However, not all exercise is created equal. Many types of exercise can be too much for people struggling with autoimmune disease, fibromyalgia, Lyme disease and other chronic pain or chronic fatigue disorders.

Research has demonstrated that physical and psychological stress can aggravate the symptoms of an autoimmune disorder and other such chronic conditions. Exercise produces elevated cortisol levels, which causes stress on the body. This means that the elevated stress on the body caused by exercise actually can be the cause of an immune system attack or a flare-up of pain within the body. I call this the “exercise to flare-up cycle.” The wrong kind of movement program can stimulate too much stress on the body, and make us feel worse rather than better. 

3.    Not all exercise elevates stress, so it is important to find that exercise sweet spot.

Autoimmune Strong is designed to provide that sweet spot of exercise that gets you off the couch, gets you moving, in a way that is gentle and just right for your body. You can get strong without crushing yourself in the process. Exercise can be healthy and nourishing to the body.

Autoimmune Strong is an exercise program designed specifically for people with fibromyalgia, chronic Lyme and similar conditions. Autoimmune Strong provides online workout videos that you can do in the comfort of your own home, so that you get the guided strength and flexibility training your body needs, as well as the Autoimmune Strong Food Guide, which helps you learn what foods to eat and what to avoid in order to lose weight and feel great. Click here to learn more about Autoimmune Strong and to access a FREE 7 DAY TRIAL. Or, enter your email address here and get a free Autoimmune Strong workout video delivered straight to your inbox.
 

What is Autoimmune Strong?

Autoimmune Strong is a fitness program designed BY someone with chronic pain, FOR people with chronic pain.

The Autoimmune Strong workout program is composed of a progressive exercise series with short instructional & practice videos. In these videos, the exercises start simple and get more challenging over time. The program starts with gentle movements, designed to adapt the body's system to exercise while building fundamental strength and flexibility.  

The purpose of this specific step by step progression is to teach the body how to move properly during everyday activities like climbing stairs and carrying groceries, all while staying safe from pain and flare-up. You will build strength gently, from the comfort of your own home. 

Autoimmune Strong's goal is to help you gain strength and increased physical capacity so that you can thrive in your everyday life!

Hear what current members say:

 "Autoimmune Strong is making a world of difference in my life...

The self-paced program is easy to follow and easy to customize to your needs. Some of the exercises seem so easy and simple you will question why you are doing them. Believe me when I say you will know the next day!  And you will be glad you listened when Andrea told you not to push yourself. 

Before Autoimmune Strong there were places on my body I could not tolerate being touched they hurt so much. Today most of those places are gone and the touch of my husband's hand on my back doesn't bring agony. The only soreness I feel these days is the good healthy soreness of working my muscles. And that, my friends, is an amazing feeling. I encourage you to give this program a try. I honestly do not think you will be disappointed." 

- Jennifer D.

"I am 24 years old and have been diagnosed with Fibromyalgia, Major Clinical Depression, and Anxiety. Doctors had constantly told me to exercise but with my depression and anxiety I hated going to the gym. Everyone else around me was so fit while I was barely able to walk normally.

One day I came across Autoimmune Strong and it gave me hope that one day I would be strong enough to get back to dancing the night away at a party. It was difficult at first to do the program every week but now that a buddy system was introduced it's been great having my buddy remind me to do the workouts. It's nice to know that if she can do it, I can do it! Some days I do feel pain but I try not to over push myself and try to keep in mind Andrea's words to do things at my own pace.

That's why I love this program, it's a program created for people like me. Usually programs are too hard for me to keep up physically but with this, I feel I can go at my own pace and it's not too harsh on the body. I have a long way to go but I know I can get to where I want to be. Thank you Andrea for this program and for being so closely involved with the Autoimmune Community!"

-Elizabeth S

I cried after watching the first video, because I have struggled so much with finding a movement specialist who understands how autoimmune illness works. To hear you talk about your journey, and to hear that you not only feel better, but actually feel healthy and strong and can now do "normal" exercise was a relief and an inspiration.

I'm doing great... I'm really excited. I'm a go getter and an over-doer, but I've also been incredibly ill for almost three years. So it has been a challenge for me to accept my limitations and not just charge ahead. But I stuck with [the program as recommended] and accepted that my abs and pelvic floor were weak and needed time to strengthen, and they are getting stronger every day. Thank you for creating this program.

-J. R.

I started Autoimmune Strong after my immunologist said that it’s been shown that a graded exercise program really helps people with Chronic Fatigue. 

I’ve also been diagnosed with Hashimoto’s and was feeling extra tired (and unfit).  I needed something that didn’t cause a flare-up, was self-paced, affordable and I could do from home. This course fitted all those requirements. I’ve gone slowly with it at my own pace, but have already reached my first goal: to be able to do my housework! I’m feeling fitter and stronger than I have for years and have had no flare-ups from the program. People have also noticed that I am standing straighter and taller! Andrea is warm and bubbly and understanding and I find her instructional videos are easy to follow. I’m really grateful to have found this program having tried and failed at other programs.

-Anni R.

I highly recommend this program to anyone with a chronic illness who has developed avoidance of certain activities for fear of fatigue and injury!
 

My main health concern is Ehlers Danlos Syndrome, which causes me to get fatigued and injured easily during most types of exercise, not to mention daily activities that most people take for granted, like carrying groceries, buckling my seat belt and typing on the computer.
Managing my symptoms requires good conditioning, so I've been on the lookout for a long time for an exercise program... I got immediately excited about Autoimmune Strong when I first heard about it because it is gentle and incremental and explains how to build strength while protecting the body.
 

I find [the videos] incredibly helpful. I can go through the exercises on my mat as a routine and apply the concepts while I am walking, sitting or washing dishes. I do feel more confident in going about my daily activities since I started, and feel like my arms and legs are having to work less because I'm more able to control my core and my posture. I love the foot and ankle exercises too, and feel less vulnerable to injury while taking my outdoor walks. 

-Sara R.

Video Library

• Contains 15 instructional videos and 12 practice routines.
• With specific exercise instructions for proper posture & injury prevention
• Combines body-weight and resistance training with yoga techniques to teach strength, flexibility and mobility techniques
• Focuses on strengthening 5 essential areas of the body: the core, the ankle, the hips & glutes, and the shoulders, back & neck 

Motivation

• A self-paced program program that allows you to listen to your body and go at your own speed, in the comfort of your own home
• A knowledgeable guide in Andrea, a National Academy of Sports Medicine certified personal trainer
• Layers of community support through a private Facebook community, access to an accountability buddy, and an individual one-on-one call with Andrea 
• Food and lifestyle advice to help your body feel it's best

And more...

• Private Coaching Session with Andrea
• The Autoimmune Strong Food Guide
• Exclusive Autoimmune Strong Member Newsletter
• New content is always being added so you can continue to learn more

Step Four:

Get Moving!!

Start at the first phase of Autoimmune Strong: Get Moving! 

Andrea will guide you every step of the way, teaching you the fundamentals of movement in a series of 27 short videos.