When you live with an autoimmune condition, movement is one of the most powerful tools you have to support your body. It’s not about pushing through your pain or aiming for perfection, it’s about staying as active as your body allows you to, in a way that feels safe and sustainable to you. Not only can regular movement help ease inflammation and pain by supporting circulation and joint mobility, it can also boost your energy, help reduce fatigue, lift your mood and improve your sleep.
Resources
Self-Care Pillars
Movement Benefits
Getting Started
You don’t need a gym membership or intense workouts to feel the benefits – even just stretching in bed, walking around the block, or some gentle yoga or water exercises can count. The key is finding what works for your body on a particular day, and giving yourself permission to rest when you need to. It can be helpful to work with a physiotherapist or exercise professional familiar with autoimmune conditions as they can offer guidance on type of exercises, intensity, and pace of movement needed to suit your current needs. They can also show you how to adapt your routine during or after a flare-up.
Gentle in a Flare
Being able to identify when to adapt your routine by listening to your body is important. You also don’t want to feel defeated when you are unable to exercise as usual, so learning to give yourself permission to go easy is important. Even small movements can feel overwhelming, and that’s okay. Movement at this stage isn’t about exercise; it’s about easing tension, supporting circulation, and staying as comfortable as possible. Members in our community use stretching or slow range-of-motion exercises while lying down or seated, as well as breathing with intention while focusing on expanding the chest and diaphragm. Ankle rolls, shoulder shrugs or wrist circles can keep blood flowing in still limbs and reduce stiffness and pressure. Using heat packs and having warm showers can help relax your muscles, too. If your body is calling for complete rest, listen. Rest is also a form of healing.
The Bottom Line
Movement is not all or nothing. Some days you might feel strong and other days just stretching your toes or shifting your position is enough. Each choice you make to move or rest is a way of listening to your body with care and kindness. It can be easy to get despondent when you aren’t mobile and going through flare-related frustration, anxiety and feelings of hopelessness. Getting back up after a flare can also be hard, but you need to be gentle with yourself and take it one day at a time. Movement isn’t a competition.
Movement Resources
Lupus Series: The Power of Exercise
Will Gregory, a consultant physiotherapist and vice-president of British Rheumatology Society, is an expert clinician in the world of rheumatology. He talks about the importance of keeping physically active when you have an inflammatory condition.
The Science and Magic of Forest Therapy
You may have heard the term forest bathing – but do you know what it means and why it matters to those of us living with autoimmunity? John Anderson, Forest Therapy Guide at Global Institute of Forest Therapy explains the science and magic of forest therapy and its benefits.
Tai Chi for Health
Tai Chi is a practice that can meet you exactly where you are with your autoimmune condition. It’s low-impact and slow, so won't push your body into a flare, and can help with stiffness, balance, and gentle strength. The calm, flowing movements and steady breathing can help settle your nervous system, which may ease pain and fatigue over time.
Mindful Movement – Part 1 – The Basics
Yoga Therapist & Mindfulness Instructor, Jill Dunkley, starts a series of talks about mindful movement for autoimmune conditions. Part 1 kicks off with the basics for the days when you're in a flare or have limited energy.
Mindful Movement – Part 2 – Balance and Fall Prevention
In this second class in her Mindfulness in Movement series, Yoga Therapist & Mindfulness Instructor, Jill Dunkley, talks to us about balance and fall prevention.
Contact Us
Want to be our next speaker?
Whether you want to share what you’ve personally learnt or if you are knowledgeable in a particular area – we would love to hear from you. This could be around maintaining physical, emotional or psychological health. It could be your experience with certain treatments or simply what’s worked for you. Complete the form with a brief description and someone will be in touch with you shortly.
