Fibromyalgia on its own is tough enough, but throw back pain into the mix, and it can feel like too much to handle. Almost half of the people with fibromyalgia also deal with chronic lower back pain. Sometimes, the two just seem to go hand in hand, making everyday tasks feel that much harder to get through. It's a double burden, and it can make everything feel more overwhelming. Both back pain and fibromyalgia belong to a group of conditions known as central hypersensitivity syndromes. Though the root causes of these two disorders are different, back pain might stem from a damaged vertebral disk — the pain experiences of the two disorders bear some similarities. Among them is the sense that these chronic pain conditions put you on a “high alert” setting of sorts. And then, to top it off, the pain wears you down, resulting in fatigue, depression, and anxiety that make living with fibromyalgia and low back pain all the more draining. One of the most important things is to get an accurate diagnosis of your low back pain. Lots of physicians who treat fibromyalgia can also assess your back pain's possible culprits. But ask for a referral to a pain doctor if you have any concerns about your doctor's ability to parse out the factors that lead to lower back pain https://www.newyorkpaincare.com/conditions/conditions-of-the-spine/low-back-paininjury/ and prescribe the appropriate medical treatment. Here are five strategies that may help reduce fibromyalgia-related back pain and improve your quality of life. 1. Make Lifestyle Adjustments Symptoms of low back pain and fibromyalgia might improve as you work on a healthier lifestyle. This includes changing your diet, increasing exercise, and losing weight if necessary. 2. Address Mental Health Challenges Chronic pain doesn't just wear down your body—it messes with your mind, too. If you're dealing with anxiety, depression, or sleep issues on top of fibromyalgia, the pain can feel even worse. It's a vicious cycle, but there are ways to break it: - Therapy That Actually Helps – Cognitive-behavioral therapy (CBT) and other counseling methods can give you real tools to manage pain, stress, and the mental weight that comes with it. - Medication If Needed – Sometimes, antidepressants or anti-anxiety meds can help balance brain chemicals that play a role in how you feel pain. - Mindfulness & Relaxation – Meditation, deep breathing, and progressive muscle relaxation can help calm your nervous system and make pain more manageable. Your mind and body are connected. Taking care of your mental health can make a real difference in how you experience pain. 3. Try Physical Therapy A good physical therapist can make a real difference. They don't just tell you to stretch and call it a day—they teach you how to move in ways that actually help. Here's what they can do for you: - Fix How You Move – The way you sit, stand, and even pick things up can add extra strain to your back. A therapist can show you smarter ways to do these everyday things so you're not making the pain worse. - Build Strength & Flexibility – Gentle exercises can ease tension, improve posture, and give your back more support. - Loosen Up Stiff Muscles – Fibromyalgia makes muscles tight, which only adds to the pain. The right movements can help release that tension and get you moving more freely. Even a few simple exercises done regularly can make a big difference. 4. Explore Alternative Treatments Options like acupuncture, biofeedback, and music therapy can help alleviate low back pain. Pain management doctors are well-versed in the complexity of pain treatment and will be open to any questions you may have about alternative approaches. Talking with your team about options you're considering will also help you prevent any interactions between alternative treatments and prescription medications. 5. Educate Yourself About Your Condition The more you know about fibromyalgia, the better you can handle it. Pain isn't just something you feel—it's how your body processes signals, and fibromyalgia messes with that system. Stress? It makes things worse. Inflammation? That too. And if back pain is in the mix, understanding how it all connects is a game-changer. Next time you see your doctor, ask: - What exactly is happening in my nervous system that makes pain feel this intense? - How does inflammation play a role in my back pain? - What can I do to build up my pain tolerance over time? Knowledge puts you in control. The more you understand, the better you can manage your symptoms.