Moving with Confidence – Pilates for Chronic Health Conditions: Fibromyalgia
- Suzanne
- Feb 27
- 5 min read
At Mobilates we embrace everyone's individuality and provide a person-centred approach to exercise activities. Below you will find details about Fibromyalgia — a condition that some of our members live with. You’ll find some information about the condition alongside practical tips on exercising while staying safe and supported.
Definition: What is Fibromyalgia?
Fibromyalgia is a long-term condition that causes widespread pain and tenderness throughout the body. It’s considered a chronic pain condition, where the nervous system is thought to process pain differently, making you more sensitive to pain signals. (NHS)
As well as widespread pain, people with fibromyalgia may also experience:
Muscle stiffness and sensitivity to touch
Fatigue and feeling very tired
Difficulty sleeping or waking up feeling unrefreshed
Problems with memory and concentration (“fibro-fog”)
Headaches or migraines
Digestive issues such as IBS-type symptoms
Increased sensitivity to light, noise, or temperature changes (NHS)
Fibromyalgia is a real and complex condition that affects how the nervous system processes pain, fatigue, and sensory information, and symptoms can vary greatly from person to person.
While there is no cure, lifestyle approaches including movement, pacing, and gentle exercise can help manage symptoms.
Fibromyalgia can sometimes occur alongside other long-term conditions such as hypermobility syndromes, chronic fatigue syndrome (ME/CFS), migraine, irritable bowel syndrome (IBS), or PoTS. Not everyone will experience these, but understanding how conditions overlap can help guide supportive movement choices.
What Causes Fibromyalgia?
The exact cause of fibromyalgia isn’t known, but research suggests it develops from changes in the way the central nervous system processes pain, making the body more sensitive to signals. (NHS)
Fibromyalgia can also be influenced by a combination of factors:
Genetics: A tendency to develop fibromyalgia may run in families.
Physical or emotional triggers: Injury, infection, surgery, or prolonged stress may precede symptoms.
Nervous system sensitisation: The brain and spinal cord may amplify pain signals.
It’s more commonly diagnosed in women, often starting between the ages of 30 and 50. Symptoms can flare after stressful events, disrupted sleep, or changes in routine.
Focus
For people living with fibromyalgia, movement isn’t just about fitness — it can also help manage pain, fatigue, and brain fog. Pilates is especially helpful because it encourages gentle, controlled, and mindful movement, supporting the nervous system while keeping the body active without overloading it.
Key areas of focus in Pilates for fibromyalgia include:
Gentle strength and stability: Support the core, hips, and shoulders.
Pain management: Slow, controlled movements improve circulation and reduce stiffness.
Energy conservation: Short sessions and pacing help manage fatigue.
Nervous system regulation: Breath work and slow transitions support calm.
Mobility and range of motion: Small, supported movements maintain flexibility safely.
Gentle, predictable movement and breathing can help calm an over-sensitive nervous system, which may reduce pain sensitivity over time.
Exercise Tips
At Mobilates, we adapt all exercises to suit your needs — lying, seated, or standing.
Many people with fibromyalgia experience fluctuating symptoms, with “good days” and flare days.
Pilates allows movement to be adapted day-to-day, supporting consistency without pushing beyond what the body can comfortably manage.
Start in supported positions: Lying or seated positions reduce strain and allow gentle activation.
Move slowly and mindfully: Focus on control and comfort rather than speed or range.
Short, consistent sessions: Even 5–10 minutes can be beneficial; build gradually.
Use props: Cushions, blocks, straps, or balls provide support and comfort.
Pace yourself: Take breaks as needed and listen to your body.
Gentle breath work: Supports nervous system regulation and relaxation.
Small-range movements: Improve mobility and proprioception safely.
Symptoms of fibromyalgia can fluctuate, and flare-ups are common. On more difficult days, reducing range, staying seated or lying down, or focusing on breathing and gentle mobility is still valuable movement.
These tips help people with fibromyalgia exercise safely, comfortably, and effectively, supporting strength, circulation, and overall wellbeing.
Exercises to Try
1. Supine Knee Slides
Support hip and core mobility while lying down.
Lie on your back with knees bent.
Slowly slide one knee towards your chest, then back down. Alternate legs.
2. Supported Bridge
Strengthen glutes, core, and legs gently.
Lie on your back with knees bent, feet hip-width apart.
Lift hips slowly, squeezing glutes, then lower.
3. Heel & Toe Taps / Leg Slides
Improve hip and knee mobility.
Lie on your back with knees bent.
Tap heels or toes gently, or slide one foot along the floor.
4. Side-Lying Leg Lifts
Strengthen hips and glutes safely.
Lie on your side with legs stacked.
Lift the top leg slowly, then lower.
5. Cat-Cow (Spine Mobility)
Mobilise spine and improve core awareness.
On hands and knees, round the spine (Cat), then arch slightly (Cow).
Move slowly with breath.
6. Modified Forward Stretch / Hip Hinge
Improve spine and hip mobility.
Sit or stand with a neutral spine.
Hinge from the hips with a straight back and reach forward slowly.
7. Side Stretches
Relieve tension and improve mobility.
Lie in a star shape (arms and legs open).
Reach one hand across the body, allowing shoulder and hip to lift.
Final Thought
Living with fibromyalgia can make movement feel challenging, but adapted, gentle, and mindful exercise can be safe, supportive, and empowering.
Pilates helps with strength, mobility, circulation, and nervous system regulation, while respecting your body’s limits and daily fluctuations.
Pace yourself: Short, frequent sessions are often more effective than longer ones.
Listen to your body: Rest and recovery are part of exercise.
Adapt positions: Lying, seated, or standing variations all work safely.
Celebrate progress: Even small movements count as achievements.
With the right guidance, support, and pacing, Pilates can help people with fibromyalgia move more confidently, reduce stiffness, and feel more in control of their body and wellbeing.
Member Comment
"I was worried that exercise would make my fibromyalgia symptoms worse, but the gentle, supported approach in Mobilates classes has helped me build confidence and strength. Even small, mindful movements make a difference, and I feel more in control of my body and energy."
Further Information & Guidance
Already a member? Book your online Mobilates classes here.Not yet a member? Book your free online Mobilates trial here.
For more information about Fibromyalgia, including symptoms, management, and exercise guidance, visit:
NHS: Fibromyalgia – https://www.nhs.uk/conditions/fibromyalgia
Fibromyalgia UK – https://www.fmauk.org/
Fibromyalgia and Exercise Guidance (Fibromyalgia UK) – https://www.fmauk.org/latest-news-mainmenu-2/articles-1/28-information-booklet/490-patient-booklet?showall=&start=1
Mobilates CIC provides inclusive, adapted exercise for people living with long term health conditions, chronic pain, fatigue and disability.
We create safe, welcoming spaces to move, connect and build confidence in what your body CAN do, whether you join a class in person, online, or from your bed. We’re led by lived experience and powered by community. Together, we’re redefining what movement can look like.
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