#fibromyalgia, #health, #lowbackpain, #pain, Back Pain

PROGRESSIVE RELAXATION FOR CHRONIC PAIN AND FIBROMYALGIA…

Progressive relaxation is the gradual and conscious letting go of built-up tension in the body’s muscles. If you are unwell or recovering from an illness or surgery you can practice this form of relaxation in bed or in an easy chair.

HealthLine write that this is a way to relieve muscle tension, also known as Jacobson’s relaxation technique. Progressive muscle relaxation (PMR) is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern.

The goal is to release tension from your muscles, while helping you recognize what that tension feels like. When practiced regularly, this technique may help you manage the physical effects of stress. Research has also found that it has therapeutic benefits for conditions like:

  • high blood pressure
  • migraines
  • sleep issues

When you have become more confident you will be able to practice it yourself whenever you feel tired, anxious or otherwise stressed. This technique is best done in a quiet place for 10 to 20 minutes where you won’t be interrupted.

PMR was first described by an American physician, Edmund Jacobson, in the 1920s. Jacobson noted that regardless of their illness, the majority of his patients suffered from muscle pain and tension. When he suggested that they relax, he noticed that most people didn’t seem connected to and aware enough of their physical tension to release it.

This inspired Jacobson to develop a sequence of steps for tightening and then relaxing groups of muscles. He found this allowed his patients to become more aware of their tension, to learn how to let go of it, and to recognize what it feels like to be in a relaxed state.

Since then, the technique has been modified many times but all modern variations of PMR are based on Jacobson’s original idea of systematically squeezing and then releasing isolated muscle groups.

Fibromyalgia Treatment explain that the overall goal of relaxation therapy is to elicit the body’s natural relaxation response, which includes slower breathing, lowered blood pressure, and an overall sense of calm and well-being.

Relaxation therapies help to minimize the effects of stress on one’s mind and body, thereby allowing an individual to cope with depression, anxiety, and the symptoms associated with chronic conditions such as Fibromyalgia. There is also an added benefit to relaxation therapies in that most are able to be self-taught and self-administered, usually requiring only brief instruction from a book or an experienced practitioner.

It is also used for Arthritis and the Arthritis Foundation give details on how to practice this at home –

How to Practice Progressive Muscle Relaxation 

For each muscle group, tense for 10 seconds and release. Take a few deep breaths as you notice the sensation that comes as those muscles relax, before moving on to the next muscle group. Skip areas that cause pain when tensing.  

1. Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale. 

2. Begin at the top of your body, and go down. Start with your head, tensing your facial muscles, squeezing your eyes shut, puckering your mouth and clenching your jaw. Hold, then release and breathe. 

3. Tense as you lift your shoulders to your ears, hold, then release and breathe. 

4. Make a fist with your right hand, tighten the muscles in your lower and upper arm, hold, then release. Breathe in and out. Repeat with the left hand. 

5. Concentrate on your back, squeezing your shoulder blades together. Hold, then release. Breathe in and out. 

6. Suck in your stomach, hold, then release. Breathe in and out. 

7. Clench your buttocks, hold, then release. Breathe in and out. 

8. Tighten your right hamstring, hold, then release. Breathe in and out. Repeat with left hamstring. 

9. Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf. 

10. Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot. 

Repeat each of these steps as often as needed to help treat your arthritis symptoms.

#BACKPAINBLOGUK, #covid-19, #COVID-19, #fibromyalgia, #health, #lowbackpain, #pain, Migraine, Migraine relief

SOME TIPS ON DEALING WITH SPRING MIGRAINES…

Dealing with Spring Migraines, a few tips from Migraine Relief Center.

With warmer weather comes the urge to spend more time outside, enjoying the nice temperatures before we enter the heat of the summer which could be sooner than we think !

Unfortunately, with weather and environmental changes comes the less enjoyable allergy season.

Spring is a difficult time for many migraineurs who face the double hit of runny noses and increased migraines.

Here are some posts from Migraine Relief Centre’s website on dealing with allergies and seasonal migraines.

Allergies and Migraines: The One Two Punch of Spring

The Guide to Combating Spring Migraines

The Difference Between a Migraine and a Sinus Headache

The Weather Triggering Your Migraines

This spring, take appropriate measures to protect yourself against more intense migraines so you can enjoy this season to the fullest. For more details and lots more information on migraines head to The Migraine Relief Centre website.

#backpainblog, #BACKPAINBLOGUK, #health, #meditation, #mental health, awareness month

OVER THIRTEEN HEALTH RELATED AWARENESS DAYS, WEEKS AND FOR THE MONTH OF MAY 2021…

During the month of May there are over thirteen health related awareness days as well as weeks and awareness for month of May. I will try and cover each of the list below throughout this month and May to keep you up to date with the latest news.

Spinal Cord Injury Awareness Day on May 15th – This year’s theme is spinal cord injury at any age. Post it on Twitter or Facebook and don’t forget to add #LivingWithSCI. Aspire – supporting people with spinal injury.

World Red Cross Day May 8th and British Red Cross Week May 4th-9th – The BRC have made the difficult but necessary decision to postpone all planned public collections activity this year. This comes after carefully considering the risks of Covid-19 (coronavirus) on the health, safety and wellbeing of our amazing volunteer collectors and generous donors. However you can still help raise awareness by becoming a virtual bucket shaker means that you can still collect donations, bring your community together and raise vital funds for people in crisis. It’s quick and easy, just click the ‘Become a Virtual Bucket Shaker’ link and register for your online fundraising page now!

International ME Awareness Day May 12th and ME Awareness Week May 11th-17th – Centred on ME Awareness Day on May 12th, ME Awareness Week is a time when everyone we know puts all their valuable energy into telling the world that M.E. is a real and physical disease. Go Blue 4 ME, one of the ME Association’s most successful regular fundraising campaigns, will run again in 2020. It will be held during ME Awareness Week in May: Monday, May 11 – Sunday, May 17.

World Fibromyalgia Awareness Day May 12th and Fibromyalgia Awareness Month for May 1st-30th – May is the month we all come together to educate and raise awareness about Fibromyalgia with friends and family, at work, and in our neighborhoods. Take part to share the facts, and make a difference for all those impacted by Fibromyalgia, #SupportFibro. Fibromyalgia Awareness Day is May 12th and World Lupus Day is May 10th. Get ready to turn the month of May purple!

World Lupus Day May 10th, Lupus is a complicated condition which is still very poorly understood by the public and many within the medical profession. There are many ways that you can help to raise awareness of lupus within the community just head to the World Lupus Day website.

Arthritis Care Awareness Week May 14th-21st, Arthritis Care Awareness Week is a UK based event which raises awareness about arthritis, gathers support for people with this condition, and highlights the work of Arthritis Care, a charity which supports this event. Arthritis is a condition marked by painful inflammation and stiffness of the joints. There are many types of arthritis which can affect a person in different ways. More details on the Awareness Week on Versus Arthritis website.

International Nurses Day May 12th, International Nurses Day (IND) is observed around the world May 12 (the anniversary of Florence Nightingale’s birth in 1820). The day is set aside to honor and note the many contributions nurses make to society. Nurses care for our loved ones at some of the most challenging times of their lives. Use #InternationalNursesDay or #VoiceToLead to share on social media.

Make May Purple/Action on Stroke Month May 1st-30th, Make May Purple is our Stroke Association fundraising and awareness campaign that coincides with National Stroke Awareness month – May. Whatever you do, don’t forget to tag the Stroke Association on social media using #MakeMayPurple and let us know what you’re up to! Lots of ideas on how to raise funds and awareness on the Stroke Association website.

Mental Health Day May 6th and Mental Health Awareness Week May 18th-23rd and Maternal Mental Health Awareness Week May 3rd-9th,#MaternalMHMatters

World MS Day May 30th, The 2020-2022 World MS Day theme is ‘connections’. MS Connections is all about building community connection, self-connection and connections to quality care.