Pilates for fibromyalgia: gentle exercises for greater well-being
Author: Kerstin Goldstein
Last updated: 27. February 2025
Fibromyalgia has been a part of my life for years, and it has transformed many aspects of it. The unrefreshing sleep and constant fatigue often turn everyday tasks into a challenge. From my own experience, I understand how difficult it can be to stay motivated and keep moving despite these symptoms. But it’s essential to continue staying active.
Before I received my official diagnosis, I had already discovered Pilates. If you’re new to Pilates, it’s a gentle yet highly effective method of exercise that helps many people to strengthen their muscles, improve flexibility, and relieve pain.
What is Pilates?
Pilates was developed in the early 20th century by Joseph H. Pilates, who created it to strengthen his own weak body. Later, he used it to help fellow prisoners during the First World War. Pilates exercises have always been aimed at people with physical limitations and chronic pain.
The controlled movements and mindful breathing have a calming, stress-relieving effect — exactly what both my body and mind need, and I’m sure it can help yours as well.
In this article, I want to share my personal experience and knowledge with you. I’ll explain why Pilates is especially beneficial for people with fibromyalgia and how you can improve your well-being with simple exercises. If, like me, you’re seeking ways to ease your symptoms and regain a better quality of life, Pilates is a fantastic option to consider.
At the end of the article, you’ll also find links to my online Pilates program specifically designed for people with fibromyalgia.
Why is exercise so important for fibromyalgia?
Exercise plays a crucial role in managing fibromyalgia. While it may sometimes be difficult to find the motivation, regular physical activity is essential to ease symptoms and improve overall well-being. Exercise boosts circulation, strengthens muscles, and helps relieve tension. Fascia training, which is central to Pilates, is particularly beneficial here.
Fascia are the connective tissues that surround our muscles, organs, and joints. They provide structure and stability to our body. However, a lack of movement and chronic stress can cause them to stick together and harden. This leads to pain and restricted movement — symptoms that are especially common in fibromyalgia.
Pilates places a strong emphasis on stretching and mobilizing the fascia. Targeted exercises make the fascia more flexible and elastic, which can reduce pain. Regular fascia training also helps improve mobility and ease tension.
Another advantage of fascia training is that it enhances body awareness. The slow, controlled movements teach you to listen to your body and better understand its needs. This is particularly helpful for fibromyalgia, as it allows you to recognize when to take a break and which exercises are most beneficial for you.
Therefore, moderate, gentle exercise, especially fascia training, offers numerous benefits for people with fibromyalgia. It helps alleviate pain, improves mobility, and enhances overall well-being. Pilates is a wonderful way to actively support your health and make everyday life more enjoyable, even in the face of chronic pain.
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Why is Pilates particularly beneficial for fibromyalgia?
Pilates is a gentle yet highly effective exercise method, making it particularly well-suited for people with fibromyalgia. By combining controlled movements, conscious breathing, and a focus on strengthening the core, Pilates helps to strengthen and stretch the entire body. These principles provide numerous benefits that can specifically address the unique needs of people with fibromyalgia.
Gentle movements and low risk of injury
The exercises in Pilates are designed to activate muscles gently, avoiding overexertion. Since the movements are controlled and fluid, the risk of injury is very low. This is especially important for individuals whose muscles may be sensitive and painful.
Focus on breathing and mindfulness
Pilates emphasizes the connection between breath and movement, fostering mindfulness during each exercise. Conscious breathing not only improves oxygen flow to the muscles but also helps reduce stress. As stress has a significant impact on fibromyalgia symptoms, Pilates’ stress-reducing breathing techniques offer a valuable benefit for managing the condition.
Strengthening muscles without overloading
A core component of Pilates is strengthening the deep muscles, particularly the core. A strong core supports the spine and improves posture, which can help alleviate pain and tension. The classic Pilates mat exercises are specifically designed to build muscle strength without causing strain or overloading.
Improving flexibility and mobility
The gentle stretching exercises in Pilates help make muscles and fascia more supple and elastic. This not only improves flexibility but also reduces the stiffness that many people with fibromyalgia experience. Enhanced flexibility can lower the risk of injury and muscle strain, contributing to overall body comfort.
Promoting relaxation and stress reduction
Pilates promotes not just physical fitness but also mental relaxation. Focusing on exercises and breathing calms the mind, reducing stress. This relaxation effect can ease the symptoms of fibromyalgia and contribute to overall well-being.
Adaptability to individual needs
One of the greatest advantages of Pilates is its adaptability. The exercises can be adjusted to fit each person’s unique needs and abilities. Whether you’re a complete beginner or have prior experience, Pilates offers exercises that cater to your personal level of fitness. Whether seated, standing, or on the mat, there are countless ways to practice Pilates.
Which benefits could your body most benefit from? What excites or interests you about Pilates training?
Can Pilates also be harmful for fibromyalgia?
Yes, it can be—especially if you find yourself in the wrong class with an instructor who is unfamiliar with chronic conditions like fibromyalgia. In such a situation, Pilates can feel overwhelming rather than helpful.
If you choose to attend a regular gym or take a class, it’s crucial to have an open conversation with the trainer or instructor beforehand. Share your specific limitations and request modifications to the exercises that suit your individual needs.
I recently shared the following personal experience on my Facebook profile:
"I recently signed up as a new member at a gym. On a rainy Saturday morning a couple of weeks ago, I decided to try their "Pilates for the Back" class.
The class started on time, but the first five minutes involved jumping on two feet, one foot, and doing jumping jacks. Was I in the right class? It felt more like a high-intensity workout than Pilates.
There were four other participants: two elderly ladies, two middle-aged ladies, and me, someone who needs to be very mindful to exercise safely, especially with my fibromyalgia.
There was no introduction from the trainer, no inquiry about new participants, and no interest in anyone's health issues. No breathing instructions, alignment tips, or guidance on which muscles to engage during exercises. It was supposed to be Pilates for the back, not bootcamp. As a trainer, I’d expect participants to have disk issues or back pain. The trainer was more interested in looking at herself in the mirror than observing her participants.
I’ve taught fitness classes for more than 25 years, been a Personal Trainer for 20 years, and taught Pilates for 13 years. I know how to move my body and stay safe. But many others don’t, especially if they haven't exercised in a while, have a chronic illness, or lack good body awareness.
If someone with fibromyalgia or another chronic issue attends a regular fitness class like this, they can get seriously hurt. They might attend once, hear that exercise is good for fibromyalgia, but hurt so much afterward that they never return.
=> Fellow trainers, please ask new participants if they have any health issues before class. Make them feel welcome by introducing yourself. Offer variations for difficult exercises so that everyone, from beginners to those with chronic conditions, can participate safely. They don’t want to spend half the class just watching you get your workout".
My teaching style
When I teach my live Pilates classes, I’m always mindful of the current limitations of each participant. I offer tips on what to focus on and modify the exercises as needed to ensure they’re accessible and beneficial for everyone.
For a period, I had two women in my regular Pilates class who had recently undergone knee surgeries. During that time, I adapted the content of the sessions so that we either avoided certain exercises altogether or made modifications, allowing them to work within their specific needs.
My mantra in both classes and personal training sessions is that my participants or clients should always feel better after the session than before. That’s why I rarely come into a session with a fixed plan. Often, my participants have different needs or preferences than what I had initially prepared, and I want to be flexible enough to address those in the moment.
Conclusion: Pilates is a worthwhile option
Pilates for fibromyalgia is a fantastic exercise choice to gently strengthen the body, release tight fascia, and enhance overall well-being. However, it’s essential that the sessions are not too demanding and are specifically tailored to meet the needs of individuals with fibromyalgia. That’s exactly why I created my “Fit by Intuition” Pilates online program. I encourage you to give it a try and let me know how the exercise videos work for you.
