Fibromyalgia: How to Live Better Day to Day? 8 Tips From an Osteopath

Moving gradually, alternating rest and activity, yoga or tai chi, sleep, relaxation, work, loved ones: 8 tips to live better with fibromyalgia, based on the HAS recommendations.

Fibromyalgia affects 1.5 to 2% of the population, according to the French National Authority for Health (HAS). Widespread pain, fatigue, poor-quality sleep, sometimes concentration problems: it is a real illness, even though no blood test or X-ray shows it. In 2025, the HAS published its recommendations: care starts with physical activity and adapting daily life. Here is what that means in practice.

1. Move, gradually and regularly

This is the HAS's first piece of advice. Walking, cycling, swimming, preferably outdoors: start small and build up gently, week by week. Regularity matters more than intensity.

2. Alternate rest and activity

During the day, alternate active periods and breaks. On days when you feel better, avoid "catching up on everything": activity that is too intense can trigger or worsen pain over the following days.

3. Try gentle movement practices

Yoga, tai chi, qi gong: these practices, which combine movement and breathing, appear to help with sleep, fatigue and quality of life. A few gentle movements before bed can also help you fall asleep.

4. Take care of your sleep

Go to bed and get up at fixed times, and plan a calm moment before bed, such as a warm bath or a hot drink. Cut out coffee and nicotine in the evening, avoid heavy dinners and alcohol, and keep your bedroom cool, quiet and dark.

5. Make room for relaxation every day

Stress can worsen symptoms. A daily moment of relaxation, even a short one, is part of the recommended lifestyle.

6. Keep working if you can

The HAS recommends first looking at adjustments to your job before considering sick leave. Talk to your doctor and the occupational doctor about it. After time off, a gradual return, such as part-time work for therapeutic reasons, can help.

7. Stay connected

Keep in touch with your family, colleagues and sports partners. Patient associations can also offer support and useful information.

8. Be wary of promises

There is no miracle treatment. The HAS accepts spa therapy and hypnosis, whose benefits are not proven but which seem to carry no risk. Be wary of any method that promises to cure fibromyalgia.

When to see a doctor

The diagnosis is made by a doctor, based on an examination and listening to your symptoms. See your doctor again if new signs appear: fever, weight loss for no reason, swollen joints, loss of strength. They may point to another cause. Also talk to your doctor if your mood stays low or if the pain stops you coping with daily life.

Deep rest, designed for people living with fibromyalgia

I designed the Body relaxation & comfort listening programme for people living with fibromyalgia or widespread tension who are looking for moments of deep rest alongside their usual care: 36 minutes lying down, warm, a light blanket over you, headphones on, one session every 5 days over 60 days. My advice: put your 12 sessions in a diary from the start, as appointments with yourself. It does not treat fibromyalgia and does not replace your doctor's advice or physical activity. To discover the method, the first session of the Anti-Stress programme is free.

Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.

Sources (in French): Vidal, Fibromyalgia: a real illness, first treated with physical activity, says the HAS (2025) · Assurance Maladie, Living with fibromyalgia

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