Progressive Muscle Relaxation For Pain

Progressive Muscle Relaxation Techniques in Your Home for Pain Relief

If you are looking for techniques that can help you feel relaxed and less pain, then progressive muscle relaxation techniques are a great solution. It is a type of self-hypnosis technique that involves tensing and relaxing different muscle groups in your body.

The technique has been used for decades to help people get rid of anxiety, insomnia, headaches, and chronic pain. Progressive muscle relaxation has been studied in individuals with chronic health conditions to evaluate the effects on disease-related pain.

For example, a controlled study found that 12-week progressive muscle relaxation techniques improved fatigue and provided pain relief in individuals with type 2 diabetes.

PMR has also been found to improve pain and dysfunction in individuals with temporomandibular joint disorders (TMJ).

progressive muscle relaxation at home

You just need to take some time out of your busy schedule and follow the steps in this article.

What is Progressive Muscle Relaxation and How Do You Perform it?

Progressive muscle relaxation is a technique that is used to reduce the effects of stress by teaching individuals to relax their muscles. The technique was introduced in the 1920s by Edmund Jacobson, a physiologist, and occupational therapist.

Progressive muscle relaxation is a technique that involves tensing and relaxing muscles in a particular order. It has been used for decades to help people reduce stress and anxiety, and relieve anger, insomnia, headaches, and chronic pain by helping the person focus on their breathing.

The technique can be performed in a variety of ways, with one of the most common being to sit or lie down while identifying and then tensing different muscle groups, then releasing them. Some people choose to tense and release all their muscles at once, while others may divide them into sections or work on one group at a time.

The Benefits of Progressive Muscle Relaxation Techniques for Adults and Children

These techniques can be used by adults as well as children. They can help children and adults to reduce their levels of cortisol, a stress-causing hormone, reducing their sense of tension and alleviating physical symptoms such as headache, stomach ache, and dizziness. These methods also have the potential to increase our ability to cope with life's challenges and recharge our emotional batteries.

It is not an expensive technique to learn or practice, making it accessible to people from all walks of life. It can be done anywhere including at home or the workplace, making it convenient for people with busy schedules. 

People who have tried this technique have reported feeling more relaxed after practicing it regularly for a while.

The 4 Different Levels of Progressive Muscle Relaxation Techniques

There are many different types of progressive muscle relaxation techniques that you can do at home. They include but are not limited to, deep breathing, self-talk, and visualization. The type you choose depends on your needs and what you’re looking for in the experience.

It can be done in four ways:

Level 1

Tense the muscles in your body as tight as you can for ten seconds, then release them. Repeat this cycle three times.

Level 2

Tense and hold each muscle group for five seconds, then release it. Repeat this cycle three times.

Level 3

Tighten your muscles until you feel a slight tingling sensation, hold it for two seconds, then release it again. Repeat this cycle three times.

Level 4

Close your eyes and imagine each part of your body relaxing from head to toe.

3 Different Techniques

The technique involves tensing and relaxing muscles in a sequential pattern, starting at the toes and moving up to the head. This can be done during a session with a therapist or on your own. The goal is to release muscle tension throughout the body, which may help reduce pain levels.

There are three progressive muscle relaxation techniques:


Progressive Muscle Relaxation Technique (PMRT)

Progressive Muscle Relaxation is a technique that helps you to relax, reduce stress and improve your sleep. PMRT is a systematic way of relaxing muscles in your body. Using the combination of deep breathing, a progressive muscle relaxation technique and mental imagery, you can learn how to control anxiety and tension.


Tense-and-Hold Technique (THT)

The Tense-and-Hold Technique is a new, emerging physical therapy technique for the treatment of chronic musculoskeletal and neurological pain. This technique was originally developed by Dr. Jason Barnett in response to the limitations of Traditional Physical Therapy techniques. The THT is the first and only physical therapy technique to utilize the combination of both muscle energy and sustained pressure, which allows for a slower recovery with


Autogenic Relaxation Technique (ART)

Autogenic training is a form of mindfulness meditation in which the person focuses on imagined images that produce a soothing effect. In ART, people are encouraged to relax and imagine peaceful settings while listening to a specific sequence of verbal instructions. The idea is that this technique will lead to a state of deep relaxation, similar to hypnosis or meditation.

In conclusion: there are many self-help techniques to guide you in living a pain-free life. To find one or two perfect ones that work for you the best for a specific situation, you need to try a few.

About the author 

Ani Papazyan BS, CN, LMT, LE

As a Pain Resolution Practitioner, I empower individuals to conquer body pain, reclaim their lives, and embrace personalized wellness based on their unique genetic makeup, offering tailored solutions, self-help techniques, and transformative strategies.

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