Find out more about fibromyalgia, how to recognise symptoms & discover the self-help options to help manage the pain
Whether you think you’ve got fibromyalgia, you want to find something that works for you or just get some advice on how to live your life to the fullest with the condition, we take a look at fibromyalgia and options to help manage it.
What is fibromyalgia?
Fibromyalgia, also called fibromyalgia syndrome (FMS), is a long-term (chronic) condition that causes pain all over the body, despite there not being any damage to muscles or other tissues.
What causes fibromyalgia?
While the exact cause of fibromyalgia is unknown, there are a number of factors that could contribute to the development of fibromyalgia.
One of the most common is thought to be related to abnormal pain messages in the central nervous system (brain, spinal cord and nerves). This can be a result of chemical changes in the nervous system and how pain messages are carried around the body.
In many cases, fibromyalgia can be triggered by a number of things that cause both physical and emotional stress. This can be anything from an having an infection, operation or injury (such as after a car accident) to stress and significant emotional trauma. Sleep problems such as insomnia, can sometimes play a role in triggering fibromyalgia symptoms, as lack of sleep may impact the nerve pathways that control pain.
Fibromyalgia can also run in families, so if a direct relative (such as a parent) has fibromyalgia, you may be at a greater risk of developing the condition at some point in your lifetime.
What are the symptoms of fibromyalgia?
Symptoms of fibromyalgia can vary from person to person, depending on certain factors. This can include anything from a person’s stress levels and physical activity, as well as hormone imbalances and weather changes. Some symptoms of fibromyalgia include:
Widespread pain
Widespread pain is the most common symptom of fibromyalgia and this can occur anywhere throughout the body but may be worse in certain areas. For some people, the pain may be continuous, or better or worse at different times. It may also be worse in certain areas such as the back or neck. The pain may feel like:
• An ache
• A burning sensation
• A sharp, stabbing pain
Extreme sensitivity
People with fibromyalgia may experience extreme sensitivity all over the body, meaning even the slightest touch can be painful. As well as pain, fibromyalgia can cause oversensitivity to bright lights, certain sounds and smells (such as smoke and some foods). In some cases, being exposed to something a person is sensitive to can cause a flare-up of other fibromyalgia symptoms.
Poor sleep quality
The pain associated with fibromyalgia can affect sleep quality, causing feelings of tiredness and not feeling refreshed after a night’s sleep, despite having enough sleep.
Fatigue
Fibromyalgia can cause tiredness, spanning from mild tiredness to exhaustion. For some people, severe tiredness (fatigue) can come on suddenly and drain them of all energy.
Muscle stiffness
Generally, muscle stiffness may be most severe when someone has been in the same position for a long period of time, such as when first waking up in the morning.
Cognitive issues (known as ‘fibro-fog’)
Signs of ‘fibro-fog’ can include slowed or confused speech, difficulty remembering new things and lack of attention and concentration.
Other symptoms of fibromyalgia include:
• Headaches – ranging from mild headaches to severe migraines
• Irritable bowel syndrome (IBS)
• Clumsiness and dizziness
• Feeling too hot or too cold – due to not being able to properly regulate body temperature
• An urge to constantly move your legs (restless leg syndrome)
• Tingles, numbness and prickling sensations in the hands and feet (also known as pins and needles)
• Feeling frustrated or experiencing low mood
• People with a womb may also experience painful periods
Who is affected?
It’s thought that around one in 20 people are affected by fibromyalgia, and although it’s more common in women than men, anyone can get it. Typically, symptoms of fibromyalgia begin to develop between the ages of 25 and 55, but again, people of any age can get it, including children.
How fibromyalgia is diagnosed
You should see your GP if you think you may have fibromyalgia. Getting a fibromyalgia diagnosis can be difficult as there’s no specific test for it. However, your GP may be able to diagnose you based on your symptoms, checking your pain points and examining you to rule out other potential causes of your pain. They’ll also ask you about your general health, your medical and family history and how the symptoms affect your daily life. In some cases, your GP may refer you to a specialist for further tests.
How to treat fibromyalgia
While there’s currently no cure for fibromyalgia, there are treatment options available to help ease some of the symptoms (including widespread pain, sleeping problems and fatigue) that are associated with fibromyalgia. As you get a better understanding your condition, you can begin working together with your GP and/or therapists to find the best fibromyalgia treatments for you. Commonly recommended treatments for fibromyalgia include exercise, talking therapies and medication.
Exercise
Doing regular exercise can be really beneficial if you have fibromyalgia, as it’s an effective way to help reduce pain while contributing to your general health and wellbeing.
The type of exercise you choose to do may vary, but we’d recommended doing something you enjoy that you can do long-term. Your GP may advise certain exercises or develop an exercise plan for fibromyalgia, so make sure to ask them if you’re unsure or if you haven’t exercised for some time.
You may wish to consider incorporating some of the following types of exercise into your routine:
• Aerobic exercise – activity that gets you breathing faster and more deeply
• Strengthening exercise – to strengthen muscles and protect joints
• Stretching exercises – to increase flexibility
For some people, the pain may be too severe for aerobic workouts (such as walking or HIIT), so why not try practising gentle yoga? This can help move your body while also listening to your pain cues.
Talking therapies
Your GP may recommended talking therapies to help with your fibromyalgia diagnosis and symptoms. This can include acceptance and commitment therapy (ACT), which can help you overcome negative thoughts and feelings by learning to accept what’s out of your control and commit to making positive changes. ACT has been shown to help improve sleep quality and reduce pain over time, too.
Your GP may also recommend cognitive behavioural therapy (CBT). This aims to challenge the way you think, feel and behave, as well as change how you manage your pain.
Medication & pain clinics
Your GP may recommended certain medication to help relieve long-term pain and improve your sleep and emotional health, but they’ll discuss the pros and cons of taking any medicines before prescribing them.
There’s also pain relief, such as paracetamol* and ibuprofen*, that can be taken if they’re suitable for you, to provide relief from mild to moderate pain. However, if you’re wanting to consider taking over the counter pain relief medication in addition to any prescribed medication, check with your pharmacist or GP before doing so. If you find heat soothing, you may want to consider using a hot water bottle for a little relief and comfort.
If you think you may have fibromyalgia or you’re having a symptom flare-up, you should seek medical advice from your GP.
Living with fibromyalgia
As well as the above treatments, a big part of coping with the symptoms of fibromyalgia is to understand what self-help measures you can take to help manage the pain and improve your quality of life. Remember, what works for some, may not work for others, but options to consider include:
• Doing daily exercise – listen to your body but even just a little bit is beneficial
• Getting into a good sleep routine to help with tiredness – consider a sunrise alarm and these other sleeping tips
• Practising mindfulness techniques – do something you find relaxing each day, especially before bedtime
• Having a warm bath or shower to help ease pain and stiffness
Where to get support
Whether it’s getting a better understanding of fibromyalgia or talking to someone who knows exactly what you’re going through, attending a support group can be really comforting and provide beneficial support for your mental health.
There are a couple of organisations that you can turn to. UK Fibromyalgia can provide you with a list of support groups near you, while Fibromyalgia Action UK is a charity that offers information and support to those with fibromyalgia and their families. If you’re struggling or just want some advice, you can call their helpline on 0300 999 3333.
^Eligibility criteria and charges apply. Subject to availability.
*Always read the label.
