We all feel stressed and anxious at times. The body sees this as a potential threat and responds by getting ready to fight or flee. As a result, all our muscles tense up in anticipation. If not released it leads to muscle tension and spasms. Add that to chronic pain and the levels can escalate exponentially. Most of the time we don’t even realize this is happening- as we drive to an anxiety provoking encounter, enter our work space, interact with others, try to sleep. We reflexively clench our teeth, raise and tighten our shoulders, breathe quickly, hunch over, make a fist. . .in anticipation.
Using techniques that help us to calm and relax is important to preventing this cycle. We’ve discussed several:
| Massage | Visual imagery |
| Exercise | Yoga |
| Tai Chi | Breathing techniques |
| Meditation | Graded therapy |
| Tricking the brain | Socializing |
| Laughing | Hugging and holding hands |
Progressive muscle relaxation also known as Jacobson’s relaxation technique, can be a wonderful tool to use as well. It teaches us how to tighten and relax each muscle group in a specific pattern so that we can recognize what a tense muscle feels like and how to release it on our own. It’s been proven helpful for:
- High blood pressure
- Headaches
- TMJ syndrome
- Sleep disturbances
- Stress
- Chronic pain
- Low back pain
- Neck pain
- Anxiety
- Muscle aches
And even been shown to:
Improve digestion
When in the fight or flight mode, all our focus is in getting safe, surging blood to the most important areas e.g. the heart, lungs, muscles, and extremities. This affords us the best option for a successful outcome. The gastrointestinal tract isn’t a priority. That’s why staying in this mode long term leads to indigestion (GERD), irritable bowel syndrome, and gastrointestinal issues.
Improve sleep
In one study 80 burn patients were divided into two groups. One performed progressive muscle relaxation for 20 to 30 minutes a day, three days in a row.the other group received routine care and treatment.after just three day the group is using progressive relaxation techniques had a significant decrease in anxiety and better sleep quality. It was even shown to help new mothers sleep in the postpartum period after giving birth.
Slow heart rate and breathing
This makes sense. When anxious and ready for a fight the sympathetic system surges hormones like epinephrine into our system to give us an extra push towards success. It’s like a turbo boost when we need it. But when it’s chronic stress and pain, causing all these circulating hormones to increase the results are exhausting to every organ and muscle group. Progressively relaxing from head to toe stops further output and calms what’s already in our system.
Improve focus and mood
With stress, worry, and pain our muscles naturally tense. Having a technique that shows us how each muscle feels tight and painful, then relaxed can make all the difference in how we get through the day. Especially if we can learn to encourage a peaceful response with repeated training sessions. This release allows us to focus on the other tasks at hand and feel better while performing them.
Decrease feelings of anger and frustration
When we are stressed, anxious and in pain, feelings of resentment and frustration can flourish. The “why me” becomes prominent as does the “you have no idea what I’m going through” feelings. This doesn’t help us or anyone we are close to. Being able to take a few minutes each day to relax and calm not just our muscles but also our brain is imperative to letting those feelings go.
Boosts confidence and energy
Pain and anxiety are exhausting. They suck everything out of us and our relationships. Learning to release tension decreases pain which then allows us to function better and be more active. The more we do, the more we believe in our abilities and our confidence grows.
Increase blood flow
Spasms are involuntary contractions in our muscles due to fatigue, overuse, strains and sprains. But also due to previously injured areas that are easily stressed. They are difficult to release and hard for blood flow to penetrate. Progressive muscle relaxation techniques help us to break them up and finally allow blood flow in. The more we circulate oxygen and nutrients to our muscles the better they function and the more inflammation and toxins are removed.
Control blood sugar and stress hormone levels
When we are stressed we pour specific hormones into the blood stream. Because they are all part of the sympathetic system that revs up our body in order to respond to a perceived threat, stress levels increase as well. Research has shown these include cortisol, epinephrine, catecholamines, glucagon and growth hormone. They also elevate glucose levels in order to give cells the energy they’ll need to fight or run away.
Lower blood pressure
It is estimated over half of the adult population in the United States has hypertension which increases our risk for stroke, heart attacks and cardiovascular disease. In one study, progressive muscle relaxation significantly decreased systolic measurements- the top number in a blood pressure check. When stressed, the sympathetic system releases hormones that cause the heart to beat faster and narrows blood vessels which increases blood pressure.
Help Headaches
In one study the frequency of migraine attacks was decreased by using progressive muscle relaxation techniques. Researches thought this was because it helped balance serotonin levels often low in migraine sufferers. It also helped decrease tension headaches from neck spasms and clenching in the temporal mandibular joint (TMJ) that contributes to ear and headaches as well
Temporal mandibular joint pain
Clenching and grinding starts for many in their 20’s or 30’s. Sadly it seems like a rite of passage from childhood innocence to adult angst. This puts incredible pressure on the jaw joint often resulting in headaches, ear pain, jaw clicking and in severe cases, locking. Decreasing spasms and habits that keep the jaw tight can reduce all these symptoms.
Reduce muscle and chronic pain
This one speaks for itself. Injured or hyper excitable muscles spasm more easily, increasing pain and limiting function and activity. The less tension, spasm and ultimate trigger points we have the less we hurt. Those of us suffering from chronic pain can’t help but feel better when even a slight bit of relief is felt.
Progressive muscle relaxation is a great way to relieve stress, built up tension and muscle aches. All leading to decreased pain levels. Learning the difference between a tight vs a relaxed muscle can help us to coax those in spasm back to a restful state. With practice the ability to detect and release painful areas becomes easier. Next week I’ll explain how to get started at home.
-https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/progressive-muscle-relaxation
-https://www.healthline.com/health/progressive-muscle-relaxation
-https://pubmed.ncbi.nlm.nih.gov/31862277/
-https://nccih.nih.gov/health/stress/relaxation.htm.
-https://pubmed.ncbi.nlm.nih.gov/31862277/
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676414/
-https://pubmed.ncbi.nlm.nih.gov/31891364/
-https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
-https://www.nccih.nih.gov/health/complementary-alternative-or-integrative-health-whats-in-a-name