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Our Secrets to Overcoming Morning Pain

One of the most noticeable similarities amongst fibro fighters: morning pain and stiffness. Waking up in pain, tired, and stiff is bound to mess up your plans and intentions for the day.

Can you remember the last time you had a really good morning? Did it affect your productivity that day? What about your sleep that night? How your day starts is incredibly impactful on how the rest of your day goes.

Maybe it's been a while since you've had one of those mornings, so here are our three tips on how to start your day off right.

Set up the (Next) Day for Success

When you have fibromyalgia, the mornings tend to be the hardest part of the day. There are countless variables that can shuffle your plans and intentions for the day.

We've found that the biggest game-changer to having a successful day is by simplifying your morning as much as possible. Simplifying your morning begins the day or night before, so pick a time when you have more energy. Here are a few easy ways to reduce the tasks that you need to do during this challenging part of the day:

  • Setting out your outfit

  • Planning and preparing your meals

  • Showering at night

  • Configuring your coffee maker and other devices to automatically start before you wake up (because who doesn't love waking up to the smell of coffee?!)

Drink Wisely

Don't get us wrong... we LOVE coffee and tea as much as the next person, but we've also found that drinking our beloved caffeine first thing in the morning impacts how much water we consume throughout the day. Make sure you're hydrated by starting your day by drinking a glass of water before anything else.

Science confirms being hydrated alleviates muscle aches, improves digestion, boosts energy levels, relieves fatigue, and improves cognitive performance. The general recommendation for daily water intake is half of your body weight in ounces with consideration to climate and activity levels (if there's hot weather or you're more active, drink more H2O). 

Mindfully Move

Fibromyalgia is a disorder affecting the regulation of the central nervous system. Simply put, the flight or fight response ("pain alarm") goes off without any imminent threat, but that's not to say the pain isn't real.

Movement, managing stress, and sleep are things that help re-regulate the nervous system. After resting or sleeping for an extended period of time, your nerves are buzzing! Help calm the nerves by engaging in 5-10 minutes of stretching, Tai Chi, or yoga each morning. I like to incorporate these movements while I'm sitting at the edge of my bed right after the alarm goes off:

  • Tuck my chin and look up to the ceiling

  • Neck rotations (left to right, up and down),

  • Shoulder rolls

  • Torso side bends

  • Bringing knees toward chest while laying

What’s Your Next Step?

Check out our free step-by-step guide on how you can start incorporating some movement back into your day without overdoing it and flaring!



Fibromyalgia is not a "one size fits all" diagnosis. What works for some doesn't work for others. The information provided is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. Should you have any health-related questions, please consult your physician or other health care provider promptly.


Teresa & Hannah are fellow fibromyalgia warriors. Teresa is a certified dietary manager and wellness coach. Hannah is an occupational therapist. Together, we're a mother-daughter duo on a mission to empower others to fight against fibro.


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