Learn to Manage Fibromyalgia with Pilates and Lifestyle Changes

What is fibromyalgia?

Fibromyalgia is an illness that causes chronic pain in the muscles and ligaments. The vast majority of people that are affected by fibromyalgia are women in their mid-30 to late 50’s. In addition to muscular pain and stiffness it can also lead to fatigue, sleep problems, depression and the inability to think clearly.

Causes

There is no known cause for fibromyalgia. However, recent discoveries show that the level of chemical in the cerebrospinal fluid (CSF) which transmits pain to the brain is three times higher in people with the disease than in those that do not have the disease. Someone with fibromyalgia will experience pain more intensely.  Other researchers believe it is caused by a lack of deep sleep. It is during this deep sleep that muscles recover from the previous day’s activities and the body refreshes itself. It has been shown that people with fibromyalgia become more aroused during this deep sleep and stay in a lighter form of sleep. While these people may sleep for long periods they get poor quality of sleep

While these people may sleep for long periods they get poor quality of sleep

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Symptoms

• Pain- this is the most prominent symptom. Unlike arthritis the discomfort is not in the joints but in the muscles and ligaments. Pain is usually located in the neck, shoulders, back and hips. Tenderness being worse in the mornings and described as flu-like, burning, throbbing, aching or stabbing.
• Fatigue – is a common complaint from fibromyalgia sufferers. The severity of the fatigue can range from mild to incapacitating. The fatigue can be so debilitating for some that some people have trouble keeping their jobs. No amount of sleep or rest provides relief.
• Fibro Fog – mental haziness some call fibro fog. This refers to the inability to concentrate, memory loss and depression that occurs with fibromyalgia. 
• Other symptoms – insomnia, headaches, nervousness, numbness, dizziness and intestinal disturbances. 

Treatment

There is no cure for fibromyalgia; home treatment can relieve some of the symptoms. 

• Low impact exercise. Keeping the muscles conditioned and healthy by exercises three times a week decreases the amount of discomfort.  Low stress exercises such as walking, swimming, aqua fitness; biking, Pilates rather than more muscle straining exercises such as weight training can be helpful. Regular exercise can also boost energy levels and help with sleep.
• Something called muscle energy techniques MET which include gentle stretching of the musculature with gentle contraction of that muscle is beneficial. Based on the principles of Pilates, Pilates is a helpful activity for Fibromyalgia patients.
• Heat applied to sore muscles.
• Stretching exercises. (Pilates is great as the stretches are supported meaning muscle engagement is required through the stretches.)
• Massage.
• Over the counter pain medications such as acetaminophen (Tylenol), aspirin, ibuprofen (Advil), naproxen (Aleve) may help. 

Reasons why Pilates is suitable for fibromyalgia sufferers:

it is low impact; focuses on core strength and stability; breathing and breath work helps to oxygenate the blood and increases circulation to all regions of the body. Studies have shown that breathing when incorporated during exercise can increase relaxation of muscles and thus avoid undue tension. There is a strong tendency for fibromyalgia sufferers to disconnect from their bodies. This idea of connecting the mind and body while doing Pilates helps connect you with your body. This can be a huge benefit. 

With any client participating in Pilates, progress is gradual. Fibromyalgia sufferers feel exercise will make the pain worse. However, a few minutes of low impact aerobic exercise three times a week and progressing over time to at least 30 minutes, 4 times a week will help. Gradual progress is the key. Some things to consider working with fibromyalgia patients are compliance of the client, considering any comorbid conditions, medications, psychological components that may exist. Poor posture and sedentary lifestyle are great perpetrators of trigger points. Improvements in posture due to Pilates work have been reported to help. Fibrofog can impact the clients progress with programs designed for home. Writing down all exercise instructions, including as many descriptions and pictures as possible will help with home programs.