Back pain and the green light reflex.

Its said that over 80% of the worlds population experience back pain during their lives. For a high percentage of this number, the problem has become chronic, namely long standing and without any relenting. A persistent and nagging back ache is no fun at all, but how does it occur?
In many circles, age or wear and tear are to blame for this ongoing problem, but Thoma Hanna phD 1928-1990 creator of Somatics dispelled this theory and brought to light his own, that back pain comes through our response to stress - he called it "the green light reflex".

The Green Light Reflex

The green light reflex is a go response hard wired into our nervous systems. Its activated when we have to perform a chore, meet a deadline, catch a bus or answer a phone. When the reflex is triggered the muscles of the lumber spine contract (down to back of pelvis), our spines are thrown into an arch (concavity) and our head is thrusted backwards. Because adults are responsible individuals the green light relax is being repeated day in day out and holding back muscles in a contracted state.
Because this reflex takes place in our nervous system we are unaware of it, but it's effects can be devastating. Issues such as sciatica, disc problems, knee pain, muscular pain and more are contributed to greatly by the green light reflex. Learning how to control this habitual muscular contraction pattern is the secret to freeing oneself from a life dogged by back ache.

Finding how to relax your back muscles once again.

So now you have learned that arched contracted backs are a result of the green light reflex, what should you do now to find comfort and a relaxed back? Simple - Somatic exercises. They involve a series of movements that invite you to contract and release tight/painful muscles instead of stretching them, much like you might see a cat or dog perform.
They work with your brain/nervous system to reset the resting level of muscles. A muscle is less prone to injury or pain if its resting level is low. Somatic exercises and Hanna Somatic 1-1 sessions help you to achieve this.

Follow this very simple somatic exercise routine twice a day (mornings & evenings are best) for the next week to release tight back muscles. This is just a simple exercises routine that can be enhanced further. Please contact me to find out how somatics can help your back or other muscular pain fast!

Remember these key principles - always move slowly - move with awareness - there should be no pain or discomfort as you move - be aware of any internal sensations when moving.

Start by lying on your back with arms/legs straight. Sense into your lower back area, is it arched or tense? Check in with this after your somatic exercises.

 1 Arch and flatten - LIe on back, knees bent, arms by sides. Inhale to arch lower back breathing into belly, then exhale to very slowly flatten lower back (belly will tighten), relax belly and rest. Repeat 3-5 times.

2 (a) Superman -  Lie on your front, turn to right and place left cheek of face on back of right hand. Left arm is relaxed by left side. Keep your hand and face glued together, as you inhale lift right hand, face and elbow as you lift your left leg a couple of inches (muscles of the back body contract, sense into this). VERY SLOWLY lower hand, head, elbow and left leg and relax. Sense into backed body releasing.
Repeat this 5 times.
(b) Now face the opposite direction and repeat 5 times.

3 Spinal extension - Lie on front, place one hand on top of the other (palms down) and rest forehead on hands. Again, sense into the back body with this movement. Inhale to lift your head in the direction of the ceiling (can you feel your back tighten?). As you exhale VERY SLOWLY lower your head until your forehead rests on the back of your hands again. Does your back relax? Repeat 3-5 times.

4 Arch and flatten - Same as number 1. Repeat 3-5 times.  Does it feel easier this round?

Finish by lying on back with arms/legs straight. Does your back feel less arched? Do you feel more relaxed than before?

Here are two testimonials from my Somatic Living website on how somatics has helped my clients to overcome back and shoulder pain.

Testimonial 1:

Testimonial 2:

Testimonial 3:

Does stretching work for you? Try something new.

What is the best thing to do for tight muscles? Massage can help, manipulative therapies work more on our structural process (bones/joints) and then there is stretching. Why is stretching so difficult to do? I am sure everyone has experienced the limitations of stretching. No matter how much of it you perform, the muscles always seem to return to a contracted state. There must be an easier way to free tight muscles. Well there is, its called Somatics (also known as Hanna Somatic Education).

Use your brain to relax and lengthen muscles

Somatics works directly with your brain/nervous system. Muscles have no will of their own, they are controlled by the nervous system. If you have tight/painful muscles, then your nervous system is triggering them to habitually shorten. This pattern sets up in response to events such as injury/trauma, repetitive movement, poor posture and emotional stress.

Somatics uses a different approach to relax and lengthen muscles known as Pandiculation.

Pandicular movements involves the participant voluntarily contracting muscle/s above their habitually held state, and then slowly releasing with control to feel the muscle/s relax and soften.

This method creates a lower set point for the muscles worked with. A lower set point is preferable.

The slow nature of the movements (somatic exercises) work directly with the higher levels of the brain where refined motor control is enhanced.

Somatics for Chronic Back Pain Sufferers.

People with chronic back pain are commonly told to strengthen their abdominals. The theory is abdominal strengthening makes a stronger back. What actually happens by tightening abdominal muscles is the brain momentarily relaxes tight/sore back muscles and allows excessive spinal curves to relax. A straighter spine promotes the sense of "greater support" and relaxing spinal muscles allows relief from the burn of their constant activation. The problem with this method is back muscles only relax if the abdominals are constantly held tight, not adviseable!

Easy to do somatic exercises for relaxing back/abdominal muscles

Remember these key principles - move slowly - move with awareness - there should be no pain or discomfort as you move.

Start by lying on a mat/carpet with legs/arms straight. Get a sense of how your lower back feels.
Tense or arched maybe two senses you are aware of.


1 Arch and flatten - Lie on your back, knees bent (close to buttocks), arms resting by your sides. The focus hear is on arching and flattening the lower back. Inhale into your belly as you arch lower back to arch a comfortable amount, pause and then exhale to VERY SLOWLY flatten lower back into the floor until you feel your abdominals contract. At this point relax and rest. Repeat this 5-7 times.


2 Arch and curl - Lie on back, knees bent (close to buttocks), interlace fingers and place hands behind head. Inhale into belly as you arch lower back a comfortable amount, pause and then exhale to VERY SLOWLY  flatten lower back as you lift your head and point elbows at knees (feel how front body tightens). VERY SLOWLY lower head and elbows. At this point relax and rest. Repeat 5-7 times.


Finish by lying on your back with arms/legs straight. Does your lower back feel flatter more relaxed?
Practice this twice a day for a week and monitor the changes they create with tight back muscles.


Go to somaticliving.com for further information on somatic exercises and 1-1 somatic sessions.