If you have fibromyalgia, there are several ways you can change your lifestyle to help relieve your symptoms and make your condition easier to live with.

Your GP, or another healthcare professional who is treating you, can offer you advice and support about making these changes part of your everyday life. There are a number of organisations to support people with fibromyalgia that may also be able to offer advice (see the Useful links for more information).

Exercise

As fatigue (extreme tiredness) is one of the main symptoms of fibromyalgia, you may find you often feel unable to exercise. However, an exercise programme that is specially suited to your condition can help to manage your symptoms, as well as improve your overall health.

Your GP or physiotherapist (healthcare professional trained in using physical techniques to promote healing) can help you design a personal exercise programme, which is likely to involve a mix of:

• aerobic exercises
• strengthening exercises

Aerobic exercise

Aerobic activities are any kind of rhythmic, moderate-intensity exercises that use the large muscles in your legs and buttocks. The exercise should raise your heart rate and make you breathe harder. Examples include:

• walking
• cycling
• swimming

Research suggests that aerobic fitness exercises should be included in your personalised exercise plan, even if you cannot complete these at a high level of intensity. For example, if you find jogging too difficult, you could try brisk walking instead.

A review of a number of studies found that aerobic exercises may improve quality of life and relieve pain. As aerobic exercises increase your endurance (how long you can keep going), these may also help you function better on a day-to-day basis. 

Strengthening exercises

Strengthening exercises are those that focus on strength training, such as lifting weights. These exercises need to be planned as part of a personalised exercise programme, as otherwise they can make muscle stiffness and soreness worse.

A review of a number of studies concluded that strengthening exercises may improve:

• muscle strength
• physical disability
• depression
• quality of life

People with fibromyalgia who completed the strengthening exercises also reported that:

• they felt less tired
• they could function better
• their mood was improved

Improving the strength of your major muscle groups can make it easier for you to move onto aerobic exercises.

See the Health A-Z topic about Exercise for more information on how to start planning your exercise programme.  

Relaxation

If you have fibromyalgia, it is important that you regularly take time to relax, or practice relaxation techniques. Stress can make your symptoms worse or cause them to flare up more often. It could also increase your chances of developing depression.

There are many relaxation aids available, including books, tapes and courses, although deep-breathing techniques or meditation may be just as effective. Try to find time each day to do something that relaxes you. Taking time to relax before bed may also help you to sleep better at night.

Talking therapies, such as counselling, can also be helpful in combating stress and learning to deal with it effectively. Your GP may recommend you try this as part of your treatment.

Better sleeping habits

Fibromyalgia can make sleeping difficult. The following advice is aimed at people with insomnia (difficulty getting to sleep or staying asleep), but may also help if your fibromyalgia is affecting your sleep:

• go to bed and get up at the same time every night and morning
• try to relax before bed (see above)
• avoid caffeine, nicotine and alcohol before going to bed
• avoid eating a heavy meal late at night
• make sure your bedroom is a comfortable temperature, and is quiet and dark
• avoid watching the clock throughout the night

Pacing yourself

Pacing involves balancing periods of activity with periods of rest. It means not overdoing it or pushing yourself beyond your limits. If you do, it could slow down your progress in the long term. Over time, you can gradually increase your periods of activity, while making sure that they are balanced with periods of rest.

If you have fibromyalgia, it is likely you will have some days when your symptoms are better than other days. Try to maintain a steady level of activity at all times, without ever overdoing it. It is important that you always listen to your body and that you slow down and rest whenever you need to.

You should avoid doing any exercise or activity that pushes you too hard, because this can make your symptoms worse. If you pace your activities at a level that is right for you, rather than rushing to do as much as possible in a short space of time, you should be able to make steady progress.