‘I Have IBS and Fibromyalgia—These Are the Pain Management Tips That Ease My Symptoms’
Research shows many people suffer from both conditions—but relief is possible
It’s safe to say that living with two chronic health conditions, fibromyalgia and irritable bowel syndrome (IBS), is no party. From lingering aches to painful flare-ups, it can sometimes be hard to carry on with my everyday life as a freelance writer. But after a lot of trial and error, I’ve finally found some easy and effective pain management strategies to help—quite literally—uncramp my lifestyle.
Simply walking up stairs caused sharp knee pain
I was first diagnosed with fibromyalgia almost 30 years ago, though I think I’ve had it all my life. Throughout my childhood, I had chronic aches in my legs and sore knees that were chalked up to “growing pains.” But as an adult, those pains were not only still there, I was experiencing them in other places, including my hips and ankles. Because I was in my twenties, I didn’t want to complain to anyone, so I suffered in silence.
My breaking point came when I couldn’t walk three flights of stairs to my apartment without sharp knee pain and ankle throbbing. It was so taxing, I had to stop and rest in between flights. I felt tired all the time, had trouble sleeping and felt depressed.
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I popped over-the-counter pain relievers every four hours and applied ice packs and heating pads while waiting for my doctor’s appointment, but it wasn’t getting to the root of the problem. “Do I have a serious disease that’s causing my body to break down and feel this much pain?” I’d lie awake at night wondering.
My fibromyalgia pain management plan wasn’t enough
During my physical exam, my primary care doctor lightly pressed on nine sets of symmetrical points on my body, including my shoulders, upper chest, the inner part of my knees and the outer parts of my hips and elbows. Since 11 or more of those individual trigger points were painful, and the pain had persisted for more than three months, I fit the criteria for fibromyalgia.
With this diagnosis my doctor prescribed me an amitriptyline, an antidepressant that was often given as an “off-label” treatment to help with fibromyalgia and promote more restful sleep. While it took the edge off my pain and improved my slumber in the short term, it wasn’t a cure. That’s because when it comes to treating fibromyalgia, there is no cure.
What is fibromyalgia?
Fibromyalgia is a chronic condition that’s considered a widespread pain syndrome that can affect large or entire parts of the body, says Julius Birnbaum, MD, MHS, a rheumatologist, a clinical associate professor of rheumatology at the University of Pittsburgh Medical Center and the author of Living Well with Autoimmune Diseases: A Rheumatologist’s Guide to Taking Charge of Your Health. “Patients might be more hypersensitive to pain and stimuli compared to someone unaffected by fibromyalgia,” Dr. Birnbaum says.
Symptoms of fibromyalgia
The disorder can also cause brain fog, sleep disturbances, chronic fatigue, anxiety and depression. People with fibromyalgia may also suffer from migraines, interstitial cystitis and IBS. I could definitely check the last box, having been diagnosed with IBS when I was still in college.
To diagnose fibromyalgia, physicians typically “rule out any underlying evidence of another disease or condition, such as an autoimmune condition like rheumatoid arthritis or lupus, that may be the source of the pain,” says Dr. Birnbaum.
According to the National Fibromyalgia Association, fibromyalgia affects an estimated 5 to 8 million Americans and impacts women in higher numbers. In fact, a review in Healthcare found that women make up between 80 and 96 percent of fibromyalgia patients, thanks to factors such as hormonal fluctuations and a higher pain sensitivity.
Why IBS complicates fibromyalgia pain management
The gastrointestinal disorder causes frequent abdominal pain, bloating and changes in your bowel movements such as diarrhea, constipation or both. Like fibromyalgia, it’s a chronic illness without a cure and often coexists with fibromyalgia. The International Foundation for Gastrointestinal Disorders notes that about 33 percent of people diagnosed with IBS are later diagnosed with fibromyalgia, and about 48 percent of those diagnosed with fibromyalgia are later diagnosed with IBS.
Alexis McCary, MD, a board-certified gastroenterologist at Kaiser Permanente in Largo, Maryland says it’s not uncommon for gastroenterologists to see patients who come in with complaints of IBS symptoms, then also mention they have body aches and fatigue. “We know that emotional stress, autonomic nervous system dysregulation and even changes in the microbiome may play a role in both conditions,” says Dr. McCary. “These shared risk factors may help explain why someone with one of these diagnoses is more likely to develop the other.”
Recognizing this overlap is important, says Dr. McCary. “It means we can approach treatment more holistically—addressing not only gut symptoms, but also pain control, mental health and physical activity, which can benefit both IBS and fibromyalgia.”
My new pain management plan: What actually works
After years of living with these two chronic conditions, I’ve finally found some tried and true IBS and fibromyalgia treatments that help manage my symptoms and relieve pain. Here, four pain-relief tips I swear by:
Practicing yoga
My go-to workouts for years have been a combo of cardio (walking or low-impact aerobics) and strength training, three to five times a week. But one day about six months ago, I was feeling particularly fatigued and was at the point where I was about to blow off my usual workout.
Instead, I decided to give yoga a try. After a short beginner video I found on YouTube, I felt so much better. Now, I’ve incorporated yoga into my exercise regimen two or three times a week, from anywhere between 20 and 45 minutes. It’s been a game changer for reducing pain linked to both fibromyalgia and IBS.
Not only does yoga help me gently stretch, lubricate my joints and relieve muscle tension, it’s helped me to help regulate my central nervous system through deep breathing. This is especially helpful when my IBS is acting up as a result of increased anxiety.
There are even certain poses that help ease gastrointestinal issues, such as knees-to-chest, supine spinal twists and cat-cow. “These poses can create mild compressive and stretching forces on the abdominal area, which may support bowel function and relieve bloating or cramping in people with IBS,” says Dr. McCary.
Studies have shown the positive effect yoga can have for people with fibromyalgia and/or IBS. One study review in Frontiers in Psychiatry found yoga decreased symptom severity, improved mental health, sleep and quality of life for both conditions individually.
Making sleep a priority
If I don’t sleep long or soundly enough, not only do I feel extra tired the next day, but my body tends to be stiffer and achier. This is why I make sure I go to bed at a decent time to get the seven or eight hours of sleep—important for pain management.
Here’s what’s behind it: Increased pain sensitivity is partly a result of the disruption to pain-modulating systems in the body, reports a study in Cell Reports Medicine. During sleep, our bodies produce neurochemicals (including endorphins) that help manage pain. However, insufficient sleep or sleep disturbances impair these processes.
“Poor or lack of sleep heightens sensitivity to pain [stimuli] as well as lowering your pain threshold,” says Dr. Birnbaum. Giving yourself the gift of a good night’s sleep, not only works as a natural “pain medicine,” but it also makes your body more physically resilient, adds Dr. Birnbaum.
Sipping peppermint or ginger tea
I’m not a tea drinker, but when my IBS acts up and I have stomach cramps, I’ll pour myself a cup of peppermint or ginger tea as part of my pain management strategy. Usually within 20 minutes, my pain has subsided or is gone completely.
Both types of teas have shown positive effects on gastrointestinal function, says Dr. McCary. “Peppermint [oil] has antispasmodic properties, particularly in the smooth muscle of the colon, and has been shown in clinical trials to reduce abdominal pain and discomfort in IBS,” Dr. McCary notes. “And ginger has both anti-inflammatory and prokinetic effects, which means it can reduce nausea and help promote normal gastrointestinal motility.”
Pacing myself to prevent burnout
It’s easy to try to push through many types of pain because you have too much to do. But this can be counterproductive and actually make you feel worse. That’s why I allow myself to schedule at least an afternoon where I do something relaxing if I know I’ve been pushing myself lately.
Even giving myself time to lay on the couch, watch a movie or listen to an audio book makes me feel better the next day. When I start to mentally resist taking a rest, I have to remind myself it’s okay to slow down because it’s all part of self-care, pain management and respecting my limits.
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