How many people with endometriosis use Progressive muscle relaxation (PMR) to relieve their symptoms?
32,99% of people with endometriosis have already tried Progressive muscle relaxation (PMR) to relieve endometriosis in our survey.
10,78% of them find that Progressive muscle relaxation (PMR) very helpful.
The following table shows the endometriosis remedy Progressive muscle relaxation (PMR) among people with endometriosis. The scale ranges from 1 (not helpful at all) to 5 (very helpful).
| Rating | Percent | Count |
|---|---|---|
| not helpful at all | 24,87% | 143 |
| hardly helpful | 18,96% | 109 |
| slightly helpful | 29,57% | 170 |
| helpful | 15,83% | 91 |
| very helpful | 10,78% | 62 |
Especially when you live with chronic pain, relaxation exercises can be a wonderful tool to help you calm both body and mind. However, meditation or autogenic training often require quite a bit of practice before you can benefit from them. Progressive muscle relaxation (PMR) is different. If you are just starting out with relaxation exercises, PMR may be exactly right for you.
It is actually very simple: Whenever possible, choose a quiet, comfortable environment and lie flat on your back. If needed, place something under your knees so your back rests fully relaxed on the surface. A pillow under your head provides extra comfort. You can even do PMR in bed. Gradually, tense individual muscle groups in isolation. You typically start with the hands and forearms. From there, move up toward the shoulders and head, then toward the midsection and buttocks. Next come the thighs, calves, and feet. Hold each contraction for a few seconds. The relaxation effect sets in especially when you then take a moment to linger in the sensation of relaxation. The contrast between tension and relaxation is the key here.
Especially at the beginning, you can do all of this with guidance. You will find guided PMR sessions in the Endo-App and online. PMR and similar approaches can serve both as an acute aid and as a long-term pain management strategy. This has even been demonstrated scientifically. With regular practice, you can calm your autonomic nervous system, release physical and psychological tension, and help prevent pain. Overall, relaxation exercises can clearly contribute to improving your quality of life.
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