Pain Tension Cycle

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.