Pilates and Fibromyalgia: How to Move Safely with Chronic Pain

Fibromyalgia can be a tough condition to live with – unpredictable, invisible, and exhausting. If you’ve been diagnosed with it, you’ll know that the symptoms go well beyond aches and pains.

It’s a long-term condition that affects how the nervous system processes pain – meaning your body can react strongly to touch, pressure, temperature, and even sound or light. You might feel sore, stiff, foggy, and fatigued even after a good night’s sleep. Not ideal when you’re trying to stay active and take care of your health!

So… can exercise help?

Yes – but it needs to be the right kind of movement.

That’s where Pilates comes in. Done carefully, it can ease pain, improve posture, reduce stiffness, and gently build strength – without exhausting your nervous system.

What to avoid if you have fibromyalgia:

• Fast-paced or high-energy classes

• Long holds or heavy pressure on joints (like planks or kneeling)

• High-rep exercises with no breaks

• Overstretching or pushing through pain

• Anything that feels too intense or overwhelming

What works better:

• Breath-led movement with lots of control

• Smaller, gentle ranges of motion

• Slow transitions between positions

• Props like cushions or resistance bands to ease joint pressure

• Regular rest breaks – and permission to take it easy when needed

My go-to modifications:

When I’m teaching someone with fibromyalgia, I always start with calming breathwork to settle the nervous system. From there, we move into gentle spinal mobility (hello, pelvic tilts!) and seated sequences to build core strength without strain.

I avoid anything too jolting or fast, and I check in often. The aim isn’t to push hard – it’s to support your body.

Want to try a Pilates class that works with your body, not against it? I’d love to help.

Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you and info on our Online Classes.