Easy Pain Management

It’s hard to avoid stress, and most of us are a little tense by day’s end. But if you struggle with chronic pain, these everyday stressors can build muscle tension and aggravate aches and pains. They also add emotional strain. One way to keep stress-related pain under control is with progressive muscle relaxation (PMR). Here’s what to do:

Find a quiet place, like your bedroom, where you won’t be interrupted for about five minutes.

Tense all the muscles in your face—mouth, eyes, ears—and hold them tight for about five seconds as you inhale.

Exhale and release the tension. Relax for about 30 seconds, letting all the tension melt out of your muscles.

Move on to your neck and shoulders, inhaling and tensing, then exhaling and releasing.

Work your way down your body, repeating the process for your chest, abdominals, arms, buttocks, legs, and feet.

In addition to slowing your racing thoughts, progressive muscle relaxation slows your heart rate and breathing and increases blood flow to your muscles, which can soothe body pain.


Practice makes perfect, so don’t get discouraged if PMR doesn’t work the first time. If you’re still not getting it after a few tries, listen to a recorded guide on audiotape or CD, available at most bookstores.