By foggy.brain 
5 Benefits of Progressive Muscle Relaxation for Migraine Sufferers, PMR is a relaxation technique that involves tensing and relaxing specific muscle groups in the body. The goal of PMR is to reduce muscle tension and promote overall relaxation and stress relief.
The technique was developed in the 1920s by American physician Edmund Jacobson. He believed that physical relaxation could have a positive impact on mental and emotional well-being. PMR is a complementary therapy for anxiety, insomnia, and chronic pain.
During a PMR session, a person typically lies down or sits comfortably in a quiet environment. They then systematically tense and relax different muscle groups in their body. Usually starting with the feet and working their way up to the head. The tension phase involves tightening the muscle group for a few seconds. While the relaxation phase involves releasing the tension and allowing the muscle group to fully relax. The goal is to achieve a deep state of relaxation by the end of the session.
PMR is generally considered safe for most people. It may not be suitable for those with certain medical conditions, such as muscle or joint problems.
Benefits of PMR for migraine sufferers
There is some evidence to suggest that progressive muscle relaxation (PMR) can be beneficial for migraine sufferers. Here are the 5 potential benefits:
Reducing Muscle Tension
Migraine headaches are often accompanied by muscle tension in the neck, shoulders, and back. PMR involves a systematic tensing and relaxing of different muscle groups in the body, which helps to reduce muscle tension. By reducing muscle tension, PMR can help to alleviate the physical symptoms of migraines, such as tension headaches.
Promoting Relaxation
PMR is a relaxation technique that can help to reduce stress and anxiety, which are common triggers for migraines. By promoting relaxation, PMR may help to prevent or reduce the frequency and severity of migraines. When a person is in state of relaxation, their body produces fewer stress hormones, which can reduce the risk of migraines.
Improving Sleep
Migraine sufferers often have trouble sleeping, which can exacerbate their symptoms. PMR can help to promote relaxation and improve sleep quality. Which in turn may reduce the frequency and severity of migraines. By improving sleep quality, PMR can help migraine sufferers to get the rest they need to manage their symptoms.
Enhancing Overall Well-being
PMR can have a positive impact on overall well-being, including reducing stress and anxiety, improving mood, and promoting a sense of calm and relaxation. By enhancing overall well-being, PMR may help migraine sufferers to better cope with their symptoms and improve their quality of life. This can help to reduce the impact that migraines have on daily activities.
Non-invasive and Safe
PMR is a non-invasive and safe technique that does not involve any medication or invasive procedures. This makes it an attractive option for migraine sufferers who are looking for a natural and low-risk way to manage their symptoms. PMR can be easily practiced at home and can be used as a complementary therapy alongside other treatments prescribed by a healthcare provider.
Here’s how to practice PMR
- Find a quiet and comfortable place where you can lie down or sit comfortably without being disturbed.
- Starting with your toes, tense the muscles in your feet and hold the tension for a few seconds.
- Release the tension in your feet and allow them to relax completely.
- Move up to your calves and repeat the process of tensing and releasing the muscles.
- Continue up the body, tensing and relaxing each muscle group as you go, including your thighs, buttocks, abdomen, back, chest, arms, hands, neck, and face.
- Take slow, deep breaths throughout the process and focus on the sensation of relaxation in each muscle group.
- Practice PMR for about 10-20 minutes, or as long as it takes for you to feel fully relaxed.
If you prefer to have guidance in practicing PMR, you can seek help from a healthcare provider or a trained therapist. Some therapists offer PMR as part of their services, and you can find them by searching online or asking for a referral from your healthcare provider. There are also many online resources, such as videos and guided audio recordings, that can provide instruction and guidance in practicing PMR at home