Pain and Relaxation

Relaxation exercises can be an important strategy in the control of pain associated with fibromyalgia. It can also help in the management of sleep problems and is useful in stress reduction. Try to practice relaxation on a daily basis. Essentially, there are three components to relaxation, these are:

• Deep breathing
• Allowing the muscles to let go
• Focusing attention on thoughts or ideas that are conducive to relaxation

Approaches to Relaxation

Anytime you are doing these activities you cannot help but relax. Further, there are many approaches to relaxation. If one does not seem to be helpful, don't give up as there may be another method that is more effective. Here are some relaxation approaches:

Extended Relaxation

This may last from 15 to 30 minutes. This extended relaxation period will allow for more relaxed muscles. An audio tape may be helpful as some individuals may have difficulty staying focused. Attempt to push away stress and pain thoughts during this time, but with repeated practice and some structure, just about anybody can to deeply relax. Imagery techniques are frequently helpful in inducing deep relaxation. Try to avoid falling asleep as sleep is not always relaxing and sleeping during mid-day may effect your nighttime sleep.

Brief Relaxation

This means taking from 2 to 10 minutes to relax as deeply as possible. Generally, this can be done in any position, but seems to work best when sitting. Take time to focus on abdominal breathing, letting the muscles that are most affected by pain relax completely. This can be done with eyes open or closed.

Micro Relaxation

This is the "Green Dot" strategy and is very brief, lasting from a few seconds to a couple of minutes. Stress and pain have a cumulative effect, so taking small relaxation breaks hundreds of times a day will increase pain tolerance by keeping the muscles relaxed. This type of relaxation can be done in combination with just about any activity, in fact, most individuals find themselves more productive and effective when relaxed. When you come across a Green Dot: 1) check posture, 2) take a deep breath, 3) relax all the muscles and 4) refocus attention away from stress and pain. This can be done in a matter of seconds in just about any environment.

Practice

Remember that practice is very important. Relaxation is just like any other muscle based skill and only improves with practice.