Remedy 2: Progressive Muscle Relaxation

Remedy 2: Progressive Muscle Relaxation

What is it?

Progressive muscle relaxation exercise is a relaxation technique in which a person first tenses and then relaxes different muscles of the body which relieve tension and induce a relaxing response.

How does it work?

Progressive muscle relaxation exercise works by inducing relaxation in the body. It starts through feet, all the way through the body, taking deep, slow breaths. It helps a person become focused in the present moment, which in turn encourages mindfulness. It transitions the body from an alert state to a more restful one.

This effect of progressive muscle relaxation helps individuals to relieve anxiety and stress, and helps them to get better sleep during PMS.

Progressive muscle relaxation exercises reduces cortisol levels, a stress hormone that exacerbates PMS symptoms, and thus helps in relieving stress during PMS.

Progressive muscle relaxation exercises releases tension from the body resulting in decreased physical discomfort during PMS such as body pain and headaches¹.

What is the efficacy?

Methods: Studies were conducted to analyze the efficacy of PMR in treating PMS symptoms. Participants were women of reproductive age diagnosed with PMS, and study designs included randomized controlled trials, quasi-experimental studies, and a systematic review. Outcomes were assessed pre- and post-intervention using validated PMS symptom scales, quality-of-life measures, and additional parameters such as sleep quality, pain, and behavioral changes.^2,3,4,5,6

Results: PMR consistently led to significant reductions in overall PMS symptom severity, particularly in mood, anxiety, and irritability, along with improvements in sleep quality, pain, and quality of life. Some studies also reported enhanced circulation and reduced violent tendencies.

Conclusion: Progressive muscle relaxation is an effective, low-risk intervention for reducing PMS symptoms and improving quality of life, sleep, and emotional well-being. While evidence is promising, larger standardized trials are needed to confirm its long-term efficacy.

References

1. Norelli SK, Long A, Krepps JM. Relaxation techniques [Internet]. Treasure Island (FL): StatPearls Publishing; [updated 2023 Aug 28; cited 2025 Apr 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513238/

2. Jasuja V, Purohit G, Mendpara S, Palan BM. Evaluation of psychological symptoms in premenstrual syndrome using PMR technique. J Clin Diagn Res. 2014 Apr;8(4):BC01–3. doi: 10.7860/JCDR/2014/7857.4251.​

3. Toğluk S, Gül S. The effects of progressive muscle relaxation exercises on premenstrual syndrome symptoms and violence tendencies in women: a randomized controlled trial. BMC Women's Health. 2025 Apr 12;25(1):176.

4. Ovgun CD, Tuzun EH. The effect of progressive muscle relaxation technique and myofascial release technique on premenstrual symptoms, blood circulation, and quality of life in women with premenstrual syndrome: a single-blind randomized controlled study. Medicine. 2023 Jul 7;102(27):e34223.

5. Jose A, Nayak S, Rajesh A, Kamath N, Nalini M. Impact of relaxation therapy on premenstrual symptoms: A systematic review. Journal of education and health promotion. 2022 Jan 1;11(1):401.

6. Thirupathi S. Effectiveness of progressive muscle relaxation therapy in reducing the affective symptoms in pre-menstrual syndrome among the young adult girls. Indian Journal of Continuing Nursing Education. 2017 Jul 1;18(2):92-6.