Myofascial pain syndrome is a painful condition characterized by pain, discomfort, tenderness, and spasms in the muscles.1 It affects the fascia (connective tissue around the muscles) of the skeletal muscles. It causes inflammation of the fascia. Its pain is localized and induced when trigger points in various parts of our body are pressed or under repetitive strain. It may also cause referred pain in unaffected and unrelated areas. Its causes involve a poor posture, disturbed sleep, direct or indirect injury, spinal injury, and many more. It can be managed with self-care measures that can be followed with regular treatment.
How To Cope With Myofascial Pain Syndrome?
Myofascial pain syndrome can be frustrating. Its treatment is possible but it may require more than one mode of treatment for complete alleviation of the symptoms. Self-care measures are necessary to keep oneself healthy and cope up with the disease. It includes-
Exercises- myofascial pain syndrome. Gentle exercises are recommended to deal with the restriction in the movement of the body parts. It helps to deal with pain. It enhances one’s range of motion. It is advisable to engage in stretching exercises to get more benefits. Staying active can reduce the limitation of the movement.
Relaxation – stress triggers myofascial pain syndrome.2 It is necessary to reduce stress to get rid of myofascial pain syndrome. When stress increases, the pain also increases. There are many techniques by which stress can be controlled. Meditation is one of the best ways to relieve stress. Writing, or reading books are also helpful to release stress. Calming down the stress may alter your perception of pain.
Nutritious Diet- a balance of healthy fruits and vegetables revives your health and helps you to tackle myofascial pain syndrome. It also improves sleep so that you can rest better. It, in turn, improves myofascial pain syndrome.
Alcohol And Smoking-alcohol and smoking sensitize the central nervous system that accelerates the excitability of the nerves. It thereby irritates the trigger points resulting in myofascial pain syndrome. So, alcohol and smoking should be either reduced or ceased to avoid this excitability.
Sleep- sleep directly influences your pain level in myofascial pain syndrome and vice versa. So, efforts should be made to sleep in a proper position to relax body and mind. You can try orthopedic sleeping mattress or sleep in different positions at night to sleep soundly.
Posture- poor posture directly irritates the trigger points. So, you should try to maintain proper posture in every position. For example, if you are having too long work in a sitting position, then, try to change your chair in a comfortable position and also take a mini-break in regular intervals to avoid excess strain on the muscles.
Heat- heat relieves pain in myofascial pain syndrome. You can opt for a hot bath or heating pad for this; it relaxes the contracted muscles and relieves pain.
Myofascial pain syndrome is a painful condition that involves muscles and muscle fascias. Fascia is the outermost covering of the muscles. Myofascial pain syndrome affects skeletal muscles. It affects either a single muscle or group of muscles. It develops when muscle or group of muscles that are contracted in repetition. Its other causes are a direct or indirect injury, disturbed sleep, poor posture, generalized fatigue, stomach problems and mental issues such as stress, depression or anxiety. Its symptoms appear when the muscles are contracted or trigger points are pressed. Its symptoms include pain, tenderness or discomfort in the affected area or in other areas, fatigue, numbness, tingling, headache, and disturbed sleep. As time passes, pain and discomfort become worse and persistent. It requires proper treatment.
Myofascial pain syndrome is indicated by pain, tenderness, and discomfort in affected areas. The pain can be mild or severe. Regular exercises, healthy eating habits, stress management, proper sleep, cessation of alcohol or smoking, posture maintenance and heat are the coping methods of myofascial pain syndrome.
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