• links to https://headache-hurts.com
    links to https://headache-hurts.de

    Learn more about us:

  • Preventing Headache

  • & Migraine Attacks

  • At University

Menu Close
Deep Dive

Almost always effective: PMR for tension headaches

 

Developed by American doctor and psychologist Edmund Jacobson, progressive muscle relaxation (PMR) is a valuable tool for headache sufferers. As described previously in this article, numerous studies have shown that this dedicated relaxation technique is a great way to help prevent migraine attacks. And as it turns out, PMR is extremely effective for tension headaches too.

 

Autonomy through headache prevention

Headaches are some of the most disabling conditions of all. Nearly everyone gets a headache at some point, but some people get them all the time and their quality of life suffers as a result. Migraine and tension-type headaches alone account for about 92% of primary headache disorders. Preventive measures can significantly reduce or even eliminate both types of headache, while significantly reducing the need for medication.

Feeling helpless against headaches adds to the pain and worsens the burden for many people. Conversely, knowing that there are things you can do to control your headaches gives back a sense of autonomy. For sustained, effective headache prevention, managing your personal stress levels is crucial. Stress is a major trigger for both migraines and tension headaches, and a major factor in determining whether headaches become chronic.

 

Beating stress with PMR

Progressive muscle relaxation (PMR) is all about learning to relax your entire body and enter a state of deep relaxation, making you significantly better at coping with stress. The deliberate tensing and relaxing of different muscle groups also improves your body awareness, which can lead to greater mindfulness toward your body. Headache Hurts has a slimmed-down ten-minute version of the exercise that’s easy to fit in during a break at uni or after you get home. (Find it on the app and website).

 

Effective and easy to use: studies prove it

Progressive muscle relaxation was primarily used in the 1970s as a preventive measure to manage migraines. Then, a meta-analysis published in 1980 showed that the method is effective against tension headaches, too – particularly so, in fact. A review of nine different studies revealed that PMR led to an almost 60% improvement in headache symptoms compared to the control group.

Another study in 1982 confirmed that progressive muscle relaxation is effective in preventing tension headaches, again concluding that a reduction in symptoms of more than 50% was achievable. When a method achieves this level of effectiveness and meets certain statistical criteria, the result is termed "clinically significant.” This means the level of effectiveness is so high that patients typically experience a dramatic improvement.

Later in the 1980s, a team led by scientist Ruth Hyman reviewed 48 studies on the effects of relaxation techniques on various health issues in a number of areas. Hyman’s research found that the most successful techniques were meditation and progressive muscle relaxation, with PMR being particularly effective for headaches and high blood pressure. PMR was highlighted as being suitable for treatment and prevention across a wide age range, benefiting everyone from students to the elderly.

 

New insights: PMR for better sleep

A 2021 study examined the effects of progressive muscle relaxation and breathing exercises on chronic tension headaches over a 12-week period. At the start of the study, all the patients said their headaches were severely interfering with their lives. Since the subjects also reported significant sleep problems because of their headaches, the study also measured the impact of the techniques on sleep quality. Headaches and sleep issues often occur together and worsen each other, a well-known phenomenon with a devastating impact. Poor sleep is a classic headache trigger. In turn, severe headaches cause sleep problems, creating a vicious cycle.

This is what the study showed: at each assessment during the PMR program (at 4, 8 and 12 weeks), participants experienced a significant reduction in both the severity and frequency of their headaches. At the start, all participants reported poor sleep quality, which the control group still experienced at 97% after 12 weeks. However, among those practicing progressive muscle relaxation, this figure was halved – a significant improvement.

 

A relaxed brain performs better

Beyond the effects we’ve already looked at, PMR has other astounding effects likely to benefit practitioners of the method. An experimental study at the University of St. Augustine in Florida demonstrated that medical students who used this technique were not only calmer during a battery of tasks but also performed better than subjects in the control group. The authors speculate that the relaxed participants benefited from improved recall. Beyond the collected data, the researchers suggest numerous positive impacts of relaxation techniques on various quality of life aspects, whether precisely measurable or not.

  • Álvarez-Melcón AC, Valero-Alcaide R, Atín-Arratibel MA, Melcón-Álvarez A, Beneit-Montesinos JV. Effects of physical therapy and relaxation techniques on the parameters of pain in university students with tension-type headache: A randomised controlled clinical trial. Neurologia (Engl Ed). 2018 May;33(4):233-243. English, Spanish. doi: 10.1016/j.nrl.2016.06.008. Epub 2016 Aug 1. PMID: 27491303.

    Anderson RE, Seniscal C. A comparison of selected osteopathic treatment and relaxation for tension-type headaches. Headache. 2006 Sep;46(8):1273-80. doi: 10.1111/j.1526-4610.2006.00535.x. PMID: 16942472.

    Arena JG, Hightower NE, Chong GC. Relaxation therapy for tension headache in the elderly: a prospective study. Psychol Aging. 1988 Mar;3(1):96-8. doi: 10.1037//0882-7974.3.1.96. PMID: 3077319.

    Blanchard EB, Andrasik F, Neff DF, Arena JG, Ahles TA, Jurish SE, Pallmeyer TP, Saunders NL, Teders SJ, Barron KD, Rodichok LD. Biofeedback and relaxation training with three kinds of headache: treatment effects and their prediction. J Consult Clin Psychol. 1982 Aug;50(4):562-75. doi: 10.1037//0022-006x.50.4.562. PMID: 6749918.

    Blanchard EB, Appelbaum KA, Radnitz CL, Michultka D, Morrill B, Kirsch C, Hillhouse J, Evans DD, Guarnieri P, Attanasio V, et al. Placebo-controlled evaluation of abbreviated progressive muscle relaxation and of relaxation combined with cognitive therapy in the treatment of tension headache. J Consult Clin Psychol. 1990 Apr;58(2):210-5. doi: 10.1037//0022-006x.58.2.210. PMID: 2186066.

    Gopichandran L, Srivastsava AK, Vanamail P, Kanniammal C, Valli G, Mahendra J, Dhandapani M. Effectiveness of Progressive Muscle Relaxation and Deep Breathing Exercise on Pain, Disability, and Sleep Among Patients With Chronic Tension-Type Headache: A Randomized Controlled Trial. Holist Nurs Pract. 2021 May 28. doi: 10.1097/HNP.0000000000000460. Epub ahead of print. PMID: 34054116.

    Hubbard KK, Blyler D. Improving Academic Performance and Working Memory in Health Science Graduate Students Using Progressive Muscle Relaxation Training. Am J Occup Ther. 2016 Nov/Dec;70(6):7006230010p1-7006230010p8. doi: 10.5014/ajot.2016.020644. PMID: 27767946.

    King HH. Recognizing the Value of Manual Therapy Interventions for Head Pain. J Am Osteopath Assoc. 2017 Jan 1;117(1):60-62. doi: 10.7556/jaoa.2017.013. PMID: 28055094.

    Lardon A, Girard MP, Zaïm C, Lemeunier N, Descarreaux M, Marchand AA. Effectiveness of preventive and treatment interventions for primary headaches in the workplace: A systematic review of the literature. Cephalalgia. 2017 Jan;37(1):64-73. doi: 10.1177/0333102416636096. Epub 2016 Sep 29. PMID: 26935099.

    Mongini F, Ciccone G, Rota E, Ferrero L, Ugolini A, Evangelista A, Ceccarelli M, Galassi C. Effectiveness of an educational and physical programme in reducing headache, neck and shoulder pain: a workplace controlled trial. Cephalalgia. 2008 May;28(5):541-52. doi: 10.1111/j.1468-2982.2008.01551.x. Epub 2008 Mar 3. PMID: 18318746.

    Mongini F, Evangelista A, Milani C, Ferrero L, Ciccone G, Ugolini A, Piedimonte A, Sigaudo M, Carlino E, Banzatti E, Galassi C. An educational and physical program to reduce headache, neck/shoulder pain in a working community: a cluster-randomized controlled trial. PLoS One. 2012;7(1):e29637. doi: 10.1371/journal.pone.0029637. Epub 2012 Jan 9. PMID: 22253751; PMCID: PMC3253792.

    Mongini F, Evangelista A, Rota E, Ferrero L, Ugolini A, Milani C, Ceccarelli M, Joffrain L, Ciccone G, Galassi C. Further evidence of the positive effects of an educational and physical program on headache, neck and shoulder pain in a working community. J Headache Pain. 2010 Oct;11(5):409-15. doi: 10.1007/s10194-010-0231-2. Epub 2010 Jun 20. PMID: 20563879; PMCID: PMC3452277.

    Regehr, C. et al.: Interventions to reduce stress in university students: A review and meta-analysis, Journal of Affective Disorders 148, 1–11, 2013

    Robb, S. et al.: Music Assisted Progressive Muscle Relaxation, Progressive Muscle Relaxation, Music Listening, and Silence: A Comparison of Relaxation Techniques, Journal of Music Therapy, XXXVII (1), 2-21, 2000, https://doi.org/10.1093/jmt/37.1.2

    Rota E, Evangelista A, Ceccarelli M, Ferrero L, Milani C, Ugolini A, Mongini F. Efficacy of a workplace relaxation exercise program on muscle tenderness in a working community with headache and neck pain: a longitudinal, controlled study. Eur J Phys Rehabil Med. 2016 Aug;52(4):457-65. Epub 2016 Jan 8. PMID: 26745361.

    Turkistani A, Shah A, Jose AM, Melo JP, Luenam K, Ananias P, Yaqub S, Mohammed L. Effectiveness of Manual Therapy and Acupuncture in Tension-Type Headache: A Systematic Review. Cureus. 2021 Aug 31;13(8):e17601. doi: 10.7759/cureus.17601. PMID: 34646653; PMCID: PMC8483450.

    Victoria Espí-López G, Arnal-Gómez A, Arbós-Berenguer T, González ÁAL, Vicente-Herrero T. Effectiveness of Physical Therapy in Patients with Tension-type Headache: Literature Review. J Jpn Phys Ther Assoc. 2014;17(1):31-38. doi: 10.1298/jjpta.Vol17_005. PMID: 25792906; PMCID: PMC4316547.

     

    close

Zurück

NOCH MEHR:

LATEST
ARTICLES

DIE NEUSTEN
INFORMATIONEN

Deep Dive

Up to ten percent of people with migraine experience the phenomenon known as “aura”. The ancient Greeks used this term to describe a cool breath of air. Today, it is used in medicine to mean the
Deep Dive

Our perception of the world relies on a complex interaction between our brain and our sensory organs. Sensory stimuli that we receive through our eyes, ears, nose, mouth, and skin are converted into
The bigger picture

People with headaches and migraines often feel that their suffering is not taken seriously. Because their pain is not visible to those around them, it’s easy for others to dismiss it as minor or even
Deep Dive

Our bodies are engaged in countless processes around the clock. Most of these happen without us consciously initiating them, and many go completely unnoticed. We breathe in and out all day long
Deep Dive

Headaches affect almost everyone. With their widespread prevalence comes a remarkable array of myths surrounding their causes. Let’s delve into some “classic” headache myths and see if there’s any
Deep Dive

Headaches affect almost everyone. With their widespread prevalence comes a remarkable array of myths surrounding their causes. Let’s delve into some “classic” headache myths and see if there’s any
The bigger picture

Presenteeism in the narrower sense used in this article means when employees show up for work despite being ill. How widespread is this phenomenon? Why do people choose work over rest and recovery?
The bigger picture

Many people believe their headaches are directly related to the weather. We explored the connections in a previous article. The verdict: the science so far has not uncovered any mechanisms that would
Deep Dive

How do migraine headaches feel? Are they the same for everyone affected by them? How severe is my pain and how much does it limit me?

People who want to measure pain are faced with a significant
Headaches as a symptom of long COVID

“The coronavirus pandemic is over!” As these words were pronounced a good two years after the outbreak of a hitherto unknown viral infection, which had the whole world paralysed for a long time, there
DEEP DIVE

The medication-overuse headache (referred to hereafter as MOH) has been well-known for a relatively long time. It was first described as an independent phenomenon in 1951. According to its definition,
PREVENTION IN PRACTICE

Studying was badly affected by the coronavirus crisis. Many new students were caught unawares by the suspension of in-person events and could not enjoy lectures and classes in a familiar environment
Prevention in Practice

For many of us, the summer holidays are the best time of year. We have put together several tips in this article on how to achieve real relaxation – regardless of whether you want to take some time
DEEP DIVE

The fact that stress is a key factor in the development of migraine attacks is undisputed and repeatedly backed up by research. In practice, it is clear that people with migraine who succeed in
THE BIGGER PICTURE

Our genes are subject to the laws of evolution. Since the beginnings of humanity, they have undergone constant change, and still do to this day. We know that the course of evolution intends for traits
The bigger picture

We all know about pain. Pain is an important mode of communication between us and our organism. Contrary to what has long been assumed, it seems that there are differences between men and women when
DEEP DIVE

In our last article, we presented several explanatory approaches to the connection between blood pressure and headaches. In this continuation, we will be explaining a further, much-discussed
DEEP DIVE

The question of how headaches and high blood pressure relate to each other has a long tradition in medical research. Even today, the results in this field are very inconsistent and continue to give
Living with Tension-Type Headache

If you sleep badly, you have a higher risk of getting headaches. At the same time, headaches often bring about sleeping problems. It is undisputed that both headaches and bad sleep influence each
The bigger picture

The World Health Organisation (WHO) counts migraine as one of the most severely disabling illnesses affecting humanity; in general, headache disorders are a great burden to those affected by them. In
PREVENTION IN PRACTICE

Stress is an undisputed factor in the development of headaches and migraine. Relaxing and calming measures are important pillars of migraine and headache prevention, and current research supports this
DEEP DIVE

The fact that wearing face masks can effectively prevent getting infected with the coronavirus, is now adequately proven. Covid face masks therefore belong to the repertoire of measures we are
DEEP DIVE

Migraine is a neurological disorder that affects millions of people worldwide. Centuries-worth of research into this complex clinical entity is continuing to give birth to new hypotheses. The last few
The bigger picture

The World Health Organization (WHO) ranks migraine among the world’s most disabling illnesses. Yet migraine stigma persists. Many people are skeptical about migraine and other headache disorders,
Prevention in Practice

Holistic management of migraine and other types of headache now offers a treatment arsenal that is about much more than medication alone. In fact, it embraces many elements of behavioral therapy.
The bigger picture

In a world full of sensory overload, silence is something many people only know from hearsay. This article looks at why unplugging from environmental noise is good medicine for headaches and migraine
Prevention in Practice

The classic advice from experts in headache prevention is to drink regularly. Boozing every night? Well, no. They mean staying hydrated and giving your body the fluids it needs. Specialists recommend
DEEP DIVE

The brains of people with migraine have a special way of processing sensory input. Headache research suggests that a migraine brain responds to incoming stimuli sooner and faster than a non-migraine
Living with Migraine

The diet-headache connection is one of the hottest of topics for patients and experts alike. Migraine sufferers often see a direct link between how and what they eat and a migraine attack. This
Give yourself a break

Studies show that headache disorders take a heavy toll on student productivity and performance. Nearly one in three sufferers reported 'severe disability' (the highest severity level) using the MIDAS
The bigger picture

Humans are hard-wired to follow a routine. Your natural 24-hour cycle (circadian rhythm) governs many of the physiological processes in your body, including brain activity, blood pressure, hormones
DEEP DIVE

Paradoxical but true: medications you take for headache relief can themselves trigger headaches. A nervous system control mechanism is behind this phenomenon. Taking painkillers regularly and for a
Living with Migraine

Many people with a migraine will try to get out of the light. Often they have no choice but to go into a dark room and wait for the attack to end. Increased sensitivity to light is common in people
Current Research

All the statistics show that migraine affects women more than men, but experts disagree on what causes this gender gap. The role of sex hormones as migraine triggers is a hot research topic these
Digital stress and its consequences

Digital stress (or technostress) is a burgeoning area of interest in medical and social science research. How does it affect us to be surrounded by digital media in almost every area of our lives?
Prevention in Practice

Congratulations, you made it through another digital semester of online lectures, studying alone on your laptop, the final push to pass your exams. Semester break is here and you so deserve it. As the
Prevention in Practice

Where would we be without our smartphones? Life these days is hard to imagine without a phone to plan the day, find information we need right this second, keep up with hobbies or just to pass the
The bigger picture

Rarely has a saying been more apt than now. Covid is a headache on so many levels. The contact restrictions are causing profound distress. Fear and uncertainty are everywhere. Will it ever go away?
The bigger picture

Do short, gray, sunless winter days get you down? You’re not alone. The science is clear: daylight-deprived winter days affect our mood. Our hunter-gatherer ancestors would say it’s time to retreat
Current Research

Everyone has a different noise tolerance level. One person’s “barely noticeable” is another’s “unbearable”. Many people find it especially hard to be around those everyday sounds we hear all the time.
Prevention in Practice

The most strenuous events are not usually distributed evenly across the week. Monday mornings (that notorious 8. a.m. lecture...) can frazzle your nerves and set the week off to a highly stressful
DEEP DIVE

Vertigo (spinning dizziness) in migraine has only recently gained traction as a research topic. The science on migraine-related vertigo is unclear. One study found that only 10% of people are
Current Research

Coffee ranks high on the headache triggers list. The ingredient that gives you the buzz – caffeine – is one of the best-loved psychostimulants (uppers) ever. As a pick-me-up at work or just to hang
Prevention in Practice

In a 2018 study by Turner and Houle, headache patients were asked what factors commonly trigger their pain. Three-quarters said stress was the main trigger, closely followed by "irregular meals" and
The bigger picture

Teeth grinding (bruxism) has been commonly linked to headache. Bruxism is not a niche phenomenon. One in five female college students and one-tenth of their male peers are aware that they clench or
The bigger picture

The exercise-headache connection continues to vex scientists. Conducting genuine evidence-based science is hard because, first, the research conditions are difficult to standardize; second, many of
Living with Migraine

Migraine is not an allergic disorder, but migraine is more common in people with allergies. Doctors noticed the link more than a century ago. Individual case reports dating mainly from the first half
The bigger picture

The "HEADACHE HURTS" campaign taught us that (especially if you have migraine) about 7 hours of regular, undisturbed sleep is a great way to stop horrible headache attacks or at least not provoke them
Prevention in Practice

Headaches make it harder to think, reason and remember – so when you need to be on top of your game, pampering your brain is crucial. Proactive headache prevention is essential, because you need to be
The bigger picture

The impact of weather on wellbeing features regularly on just about every media channel you could name. With so many people reporting that changes in the weather trigger a migraine or tension-type
DEEP DIVE

Your brain produces large amounts of waste products (cellular detritus; remnants of dead cells, proteins and much more) that need to be cleared away to keep your brain healthy.

One example of harmful
Prevention in Practice

Careful nutrition can help prevent headaches. But careful nutrition doesn’t just mean what you eat, but when and how. Migraine patients benefit from a regular daily routine that is less likely to
DEEP DIVE

The term “stress” as used today was coined by Hans Selye, a Hungarian-Canadian clinician who defined it as "the non-specific response of the body to any demand for change". Selye once called stress