Fibromyalgia is a complex chronic condition characterized by widespread pain, fatigue, and other challenging symptoms. While there is no cure, effective management strategies can significantly improve quality of life. At M.O. Therapy in Markham, we provide compassionate, evidence-based care to help patients with fibromyalgia manage their symptoms and live fuller lives.
Understanding Fibromyalgia
What Is Fibromyalgia?
Fibromyalgia is a chronic condition affecting the nervous system's pain processing, resulting in amplified pain sensations throughout the body.
Key Features:
- Widespread musculoskeletal pain
- Fatigue and sleep disturbances
- Cognitive difficulties ("fibro fog")
- Heightened pain sensitivity (central sensitization)
- No structural damage to tissues
Prevalence
- Affects 2-4% of the population
- More common in women (7:1 ratio)
- Usually develops between 30-50 years
- Can affect anyone at any age
Symptoms
Primary Symptoms:
- Widespread pain (both sides of body, above and below waist)
- Chronic fatigue
- Sleep problems (unrefreshing sleep)
- Cognitive difficulties
Associated Symptoms:
- Headaches
- Irritable bowel syndrome
- Temporomandibular disorder
- Anxiety and depression
- Numbness and tingling
- Sensitivity to temperature, light, sound
Causes
The exact cause is unknown, but contributing factors include:
Central Nervous System:
- Altered pain processing
- Central sensitization
- Neurotransmitter imbalances
Triggers:
- Physical trauma
- Emotional stress
- Infections
- Genetic predisposition
- Hormonal factors
Diagnosis
Diagnostic Criteria
Fibromyalgia is diagnosed based on:
- Widespread pain for 3+ months
- Pain in multiple body regions
- Severity of fatigue, sleep, and cognitive symptoms
- No other explanation for symptoms
What to Expect
- Thorough medical history
- Physical examination
- Blood tests (to rule out other conditions)
- No specific test for fibromyalgia
Treatment Approaches
Multidisciplinary Management
Best results come from combining:
- Exercise and physical activity
- Physiotherapy
- Medication (when appropriate)
- Psychological support
- Lifestyle modifications
- Patient education
Exercise Therapy
Why Exercise Matters:
Exercise is one of the most effective treatments for fibromyalgia:
- Reduces pain levels
- Improves sleep quality
- Increases energy
- Reduces depression and anxiety
- Improves physical function
- Enhances quality of life
Starting Exercise:
The key is starting slowly and progressing gradually:
- Begin below current tolerance
- Progress very gradually (10% per week maximum)
- Expect some temporary increase in symptoms initially
- Consistency more important than intensity
- Any movement is beneficial
Types of Beneficial Exercise:
Aerobic Exercise:
- Walking
- Swimming or water aerobics
- Cycling
- Low-impact aerobics
- Start with 5-10 minutes, build to 30 minutes
Strength Training:
- Light resistance training
- Start with body weight or light weights
- Focus on major muscle groups
- 2-3 times per week
Flexibility:
- Gentle stretching
- Yoga (gentle/restorative)
- Tai Chi
- Improves mobility and reduces stiffness
Water-Based Exercise:
- Warm water pool therapy
- Reduces joint stress
- Often well-tolerated
- May be easier to start with
Physiotherapy
Benefits:
- Individualized exercise prescription
- Manual therapy for specific pain areas
- Education about pacing and activity management
- Guidance on symptom management
What We Offer:
- Comprehensive assessment
- Customized exercise program
- Gentle manual therapy
- Education and support
- Pacing strategies
Massage Therapy
Benefits:
- Pain relief
- Reduced muscle tension
- Improved sleep
- Relaxation
- Stress reduction
Considerations:
- Gentle pressure recommended
- Communication with therapist essential
- May need modified approach
- Regular sessions more beneficial
Psychological Support
Cognitive Behavioral Therapy (CBT):
- Addresses pain-related thoughts
- Develops coping strategies
- Improves sleep hygiene
- Reduces anxiety and depression
Mindfulness:
- Meditation
- Breathing exercises
- Body awareness
- Present-moment focus
Stress Management:
- Relaxation techniques
- Time management
- Boundary setting
- Support systems
Lifestyle Management
Sleep Hygiene
Good sleep habits are essential:
- Consistent sleep schedule
- Comfortable sleep environment
- Limit caffeine (especially afternoon/evening)
- Avoid screens before bed
- Relaxation routine before sleep
- Address sleep disorders if present
Pacing
Activity Management:
- Balance activity and rest
- Break tasks into smaller portions
- Plan for rest periods
- Avoid boom-bust cycle
- Listen to your body
- Prioritize important activities
Stress Reduction
- Identify stress triggers
- Develop coping strategies
- Practice relaxation daily
- Set realistic expectations
- Learn to say no
- Build support network
Diet and Nutrition
General Recommendations:
- Balanced, nutritious diet
- Stay hydrated
- Some benefit from anti-inflammatory diet
- Limit processed foods
- Consider food sensitivities
- Regular mealtimes
Exercise Program for Fibromyalgia
Starting Point
Assessment:
- Current activity level
- Symptom severity
- Physical limitations
- Goals and preferences
Initial Program:
Week 1-2:
- 5-10 minute gentle walking daily
- 5 minutes of gentle stretching
- Focus on establishing routine
Week 3-4:
- 10-15 minute walking
- Add 2-3 strength exercises
- Continue stretching
Month 2:
- 15-20 minute aerobic activity
- Gradual strength progression
- Maintain flexibility work
Sample Exercise Routine
Daily (or most days):
- 5-10 minute walk (build gradually)
- Gentle stretching (5-10 minutes)
3 Times Weekly:
- Aerobic activity (build to 20-30 minutes)
- Light strength training:
- Wall push-ups: 2 sets of 10
- Squats or chair stands: 2 sets of 10
- Arm exercises: 2 sets of 10
Daily:
- Relaxation/breathing (10-15 minutes)
Managing Flares
During Flares:
- Reduce activity but don't stop completely
- Gentle movement is beneficial
- Water walking or stretching
- Focus on relaxation
- Gradual return to baseline
Working with Healthcare Providers
Building Your Team
Consider involving:
- Primary care physician
- Physiotherapist
- Massage therapist
- Psychologist/counselor
- Rheumatologist (if needed)
- Sleep specialist (if sleep issues significant)
Communication
- Keep symptom diary
- Track what helps and what doesn't
- Be honest about challenges
- Ask questions
- Set realistic goals together
Treatment at M.O. Therapy
Physiotherapy
Our physiotherapists provide:
Assessment:
- Comprehensive evaluation
- Functional assessment
- Goal setting
- Treatment planning
Treatment:
- Individualized exercise program
- Gentle manual therapy
- Education and support
- Pacing strategies
- Ongoing guidance
Massage Therapy
Our RMTs offer:
- Gentle therapeutic massage
- Pain management techniques
- Relaxation promotion
- Individualized approach
Chiropractic Care
May include:
- Gentle assessment
- Soft tissue therapy
- Movement optimization
- Supportive care
Frequently Asked Questions
Can exercise make fibromyalgia worse? Exercise can temporarily increase symptoms, especially when starting, but over time it reduces pain and improves function. The key is starting very slowly and progressing gradually.
What is the best exercise for fibromyalgia? There's no single best exercise—the best exercise is one you'll do consistently. Water-based exercise, walking, and gentle yoga are often well-tolerated starting points.
How long before exercise helps fibromyalgia? Most people begin to notice improvements after 4-8 weeks of consistent exercise. Full benefits may take 3-6 months. Persistence is key.
Should I exercise during a flare? Yes, but modify your activity. Gentle movement like walking or stretching is beneficial even during flares. Complete rest often prolongs symptoms.
Book Your Assessment
If you have fibromyalgia and want support developing an effective management strategy, M.O. Therapy in Markham can help. Our compassionate team understands chronic pain and will work with you to improve your quality of life.
Call (905) 201-5827 or book online for your assessment. We offer direct billing and same-day appointments.