Movement for a Pain Free Neck and Back

I’ve written about neck pain and how it isn’t always an isolated problem. Dr. Hanna, creator of Hanna Somatic Education, always said, “a stiff neck is a stiff body.” Even if you strain your neck, as in a case of whiplash from a car accident, the large extensor muscles of the back reflexively tighten. Remember, the cervical vertebrae are only part of the spine – and the muscles on the top of the shoulder (levator scapulae, and upper trapezius) that insert into the neck, coordinate with the hips. Nothing in the body moves in isolation.

Here’s a terrific Somatic Movement that will help your brain to regain control of your back muscles and eliminate back pain! It’s very effective for anyone suffering from neck problems – or for office workers, technical people, engineers, teachers who stand all day or anyone who sits, stands, walks, runs or drives:

Lie on your stomach with your head turned to the left. The left palm is on the floor with the elbow directly in line with your shoulder.  Place your right cheek on the back of your left hand (or on the fingers of the left hand – make sure you’re comfortable, with enough room for your shoulder to relax).

Slowly lift just the elbow several inches off the floor. Notice the contraction in the upper, middle and lower parts of the shoulder. Repeat 3 times slowly. Notice your movement. Is it bumpy? Shaky? If so, slow down and smooth it out.

Slowly lift your head up as if you wanted to look over your left shoulder. How far down the left side of your back can you feel the contraction? This is what a baby does at 5 months. It’s a deliberate contraction of the back of the body in order to begin the eventual process of crawling, then walking. It’s called the “Landau Response.” Repeat slowly 2 times. Completely relax.

Keeping the hand and the cheek “glued” together, lift just the elbow, cheek, head and hand up several inches off the floor. The right arm relaxs on the floor. Notice the strong contraction down the left side of your back. Remember to contract the lower part of the shoulder. This movement comes from the back of the body, not just from the top of the shoulder. Your neck muscles shouldn’t be doing all the work. Did you notice something happening on the right side of your body? Your right leg wants to lift! This is an involuntary contraction. Repeat slowly 2 times. Completely relax between each repetition.

Now just lift the leg by itself. Notice how the upper body contracts slightly to help counterbalance. This is how our brain coordinates our muscles when we walk. Repeat 2 times, completely relaxing between each repetition.

Now let’s put it all together: SLOWLY lift elbow, cheek, head, hand and the opposite leg – as if you want to look over the left shoulder. Only come up as far as is comfortable. It’s the BACK that is working to lift you. Now SLOWLY come back down. The slow lengthening is when your brain is re-setting the muscle length. Then COMPLETELY  relax and melt into the floor. It is extremely important to allow your brain to pick up all the sensory feedback. Repeat this 3-4 times slowly, only contracting up as far as is comfortable. Notice how the front of your body lengthens to allow you to contract the back of the body! Let your back and shoulder muscles lift your head. Your neck muscles work, but they should not be doing most of the work. Your only goal is to get your brain to regain awareness and motor control of your back muscles, so you can tighten them, but also RELAX them at will.

IMPORTANT: After doing this Somatic “back lift” movement, follow it with “arch and curl,” which is featured in a video on my post from May 12. Then take a minute to relax completely. Let your brain soak up the sensory feedback. This is how your brain begins to make changes in your muscles.

Enjoy – and let me know how this works for you!