Myofascial pain syndrome (MPS) is a chronic pain disorder that affects your muscles and the fascia surrounding them. It’s characterized by sensitive trigger points that cause pain in specific areas or even pain that radiates to other parts of your body.
Because muscle tension and stress are closely linked to MPS, relaxation techniques can often help relieve pain. Managing stress is key to managing chronic conditions like MPS, and learning distress tolerance skills and techniques can be beneficial.
This article explores a variety of myofascial pain syndrome relaxation techniques that can help you find relief.
Understanding Myofascial Pain Syndrome
What are trigger points?
Myofascial pain syndrome is often related to trigger points. Trigger points are spots in your skeletal muscle that are more sensitive than other areas. They’re associated with nodules you can feel in tight bands of muscle fibers.
These trigger points can cause pain in that immediate area, or they can cause referred pain in other areas of your body.
Active trigger points cause pain even when you’re resting, but latent trigger points only cause pain when you put pressure on them. Trigger points can limit your range of motion and cause you to feel weak.
Common Symptoms and Diagnosis
The most common symptoms of myofascial pain syndrome include:
- deep, aching pain in your muscles
- pain that doesn’t go away or that gets worse over time
- trigger points
When you see a doctor about myofascial pain, they’ll focus on trigger points during the physical exam. They’ll ask you about the location of your pain, how long it lasts, what seems to trigger it, and how it’s affecting your everyday life.
Why try relaxation techniques for myofascial pain syndrome?
Relaxation techniques can have a huge impact on your overall well-being. These techniques can lower stress symptoms and boost your quality of life in general, potentially helping to prevent the 4 stages of burnout. Relaxation can also reduce your heart rate, blood pressure, and stress hormones. You might find that relaxation practices also improve your digestion, blood sugar levels, muscle tension, focus, mood, sleep, and energy levels.
But there are specific reasons why relaxation techniques can be helpful for myofascial pain syndrome. They can reduce muscle tension in the areas that hurt the most, reduce pain by interfering with pain signals, improve your range of motion, and improve your sleep, which is often disrupted by chronic pain.
Deep Breathing Exercises for Myofascial Pain Relief
Deep breathing isn’t just about taking a big gulp of air; it’s about engaging your diaphragm and filling your lungs completely. When you breathe deeply, you’re using your abdominal muscles to help your lungs expand, rather than just relying on your chest muscles.
Here’s a simple deep breathing exercise you can try:
- Find a comfortable spot to sit or lie down.
- Place one hand on your chest and the other on your abdomen.
- Breathe in slowly through your nose, focusing on letting your abdomen rise while keeping your chest relatively still.
- Exhale slowly through your mouth, letting your abdomen fall.
- Repeat this for 5-10 minutes.
Deep breathing is so effective for myofascial pain because it helps reduce muscle tension and promotes overall relaxation. It also activates your parasympathetic nervous system, which is like hitting the “chill out” button for your body.
Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation (PMR) is all about tensing and relaxing different muscle groups in a particular order. The idea is to become more aware of when your muscles are tense and how to release that tension.
Here’s how to do it:
- Find a quiet, comfortable place where you can lie down.
- Start with your toes. Tense them for 5 to 10 seconds, then relax for 20 to 30 seconds.
- Move up through your body, tensing and relaxing each muscle group: feet, calves, thighs, buttocks, abdomen, chest, arms, hands, shoulders, neck, and face.
- Really focus on the difference between the feeling of tension and the feeling of relaxation.
PMR can help you reduce overall muscle tension and pain. It can also improve your awareness of your body and give you more control over it.
Guided Imagery and Visualization
Guided imagery uses your imagination to help you relax and reduce stress. You focus on peaceful images, sounds, and sensations.
For example, if you’re trying to manage your myofascial pain syndrome, try this exercise:
- Imagine yourself in a peaceful place, like a beach or a forest.
- Notice all the details of the scene. What are the colors, sounds, smells, and textures?
- As you relax in this peaceful environment, imagine the tension leaving your muscles.
Visualization can help you manage your pain by taking your focus off the pain. It’s also a great way to relax and reduce stress, similar to considering anxiety gifts for her that provide stress relief.
Other Relaxation Techniques
Massage Therapy
Massage is a hands-on way to release trigger points and reduce muscle tension. It can also improve circulation and reduce pain.
The types of massage most helpful for myofascial pain syndrome include myofascial release and trigger point therapy.
Yoga and Tai Chi
Yoga and tai chi are practices that combine physical poses, breathing techniques, and meditation.
These practices can improve your flexibility, strength, and balance.
They can also reduce muscle tension and pain, improve your range of motion, and reduce stress.
Find a qualified instructor who is experienced in working with people who have chronic pain.
Frequently Asked Questions
How to ease myofascial pain
Easing myofascial pain often involves a multi-faceted approach. This can include targeted massage, heat therapy (like warm baths or heating pads), stretching exercises, and over-the-counter pain relievers. Addressing contributing factors like stress and poor posture is also crucial for long-term relief.
What are the relaxation techniques for pain
Several relaxation techniques can help manage myofascial pain. Deep breathing exercises, progressive muscle relaxation, meditation, and mindfulness practices can all reduce muscle tension and pain perception. Visualisation, such as imagining a peaceful scene, can also be effective in promoting relaxation.
What is the best muscle relaxer for myofascial pain
While muscle relaxants might seem like a quick fix, their use for myofascial pain is generally limited and should be discussed with your doctor. They can provide temporary relief from muscle spasms, but don’t address the underlying trigger points. Furthermore, muscle relaxants often come with side effects like drowsiness. Other medications like NSAIDs or even low-dose antidepressants may be considered by your doctor for pain management.
What are the best exercises for myofascial pain syndrome
Targeted exercises are key to managing myofascial pain syndrome. Gentle stretching exercises that lengthen affected muscles are essential. Range-of-motion exercises help improve flexibility and reduce stiffness. Low-impact aerobic exercises, like walking or swimming, can also improve circulation and reduce overall pain. Always consult with a physical therapist or healthcare professional before starting a new exercise program.
To conclude
Relaxation techniques are a great way to ease muscle tension, pain, and stress associated with myofascial pain syndrome.
But relaxation techniques are only one piece of the puzzle. For the best results, you’ll likely need to combine them with physical therapy, medication, and lifestyle changes.
Finding the right relaxation technique may take some time and patience. What works for one person may not work for another. It’s OK to experiment a bit to find the techniques that feel best for you and your body.