The pain tension cycle is a chain of events that support and build on each other, perpetuating a state of stress, pain, or discomfort.  The cycle usually begins with some sort of injury, illness, or even emotional stress.

Here is what the cycle looks like:
Pain can cause muscle tension which leads to decreased circulation and decreased range of motion.  This increases pain which, in turn, brings on more tension continuing the cycle.

Steps to help you break the Cycle:

1.  Stretching and Exercise: Both of these activities help to reduce pain by restoring muscle function, develop better posture, and increase your strength and endurance.

2. Breathing Techniques: Breathing can have a significant impact on your body functions.  Start slow with 3-5 deep abdominal breaths.  Abdominal breathing involves a downward and upward movement of the diaphragm also engaging the abdominal muscles, ribcage and lower back.  These movements help to massage and detoxify our inner organs, promote blood flow and peristalsis, and pump the lymph more efficiently through our lymphatic system.  Eventually this exercise should be gradually increased to several minutes.  

3. Ergonomics:  Adjust your home or workplace conditions to relieve unnecessary postural stress.   This can include proper positioning of a desk, chair, computer or phone.  See my previous post on ergonomics for more information.

4. Frequent Breaks: Taking breaks throughout the day helps to alleviate the issues caused by the habitual positions and postures that are supporting muscle tightness. If you are driving long distances or working long hours in one position this becomes increasingly important.  These breaks are a great chance to practice the other tips listed in this article.

5. Hydrotherapy: This is an effective tool in reducing inflammation and relaxing sore muscles.  This can be accomplished by using either cold or hot water. If using cold water, try applying a cold pack to the affected area for 10 minutes when swelling is present. This process can be repeated as many times as necessary.  Hot water can be used by either applying heat with a hot shower or hot pack for up to 20 minutes. ** Use caution with heat as it can aggravate inflammation. If the area is red, warm and swollen, use cold instead.  

Massage Therapy can also have great effect on breaking the “Pain Tension Cycle".  Massage addresses directly the contributing factors of your pain with specific techniques used to increase circulation and range of motion, and decrease
muscle tension. 

For a lot of people, work involves sitting for long hours in front of a computer. If you are one of those people, making sure your work environment is comfortable as well as ergonomically correct will help to prevent many physical problems that could potentially lead to permanent injury.

Here are some key points to remember when setting up your ergonomic workstation:

Your desk:
Your arms should be able to rest comfortably on the surface of your desk, so that you can easily write and type. Your computer keyboard is best placed at an angle parallel to your elbow, and remember, you should not have to reach to get to the keyboard.  

Your Monitor:
For most workstations, the best position for your monitor is directly in front of you. Putting the monitor off-center can cause neck and shoulder pain due to twisting and awkward posture.  For optimal viewing and to decrease the occurrence of eye strain, you should have your eyes level with an imaginary line across the screen, about 2"-3" below the top of the monitor.  

Your chair:  
Your chair should be adjustable and now a days, most computer chairs come with adjustable backs and heights. It has been found that 100-110° (slightly tilted back) is is the most optimal and comfortable position for your back rest to be in.  This position decreases the activity of postural muscle groups as well as pressure of the intervertebral discs of the lower back.  It is also important for your feet to be supported.  An angle of 90 degrees at the knees is optimal to minimize back strain. 

Remember to get up and take breaks every so often.  A short walk around the office, or even a few stretches can greatly improve your posture, and overall well-being.

An interesting article on the benefits of Massage Therapy on muscle healing:

From CBC.ca
Click on the link below to continue reading..and there is a video too!
"Massage helps relieve pain in damaged muscles by sending anti-inflammation messages to muscle cells, Canadian researchers have found."