Freedom and Habits: Can They Exist at the Same Time?

How easily we allow our old habits and set patterns to dominate us! Even though they bring us suffering, we accept them with almost fatalistic resignation, for we are so used to giving in to them. We may idealize freedom, but when it comes to our habits, we are completely enslaved. Still, reflection can slowly bring us wisdom. We may, of course, fall back into fixed repetitive patterns again and again, but slowly we can emerge from them and change.

While this quote comes from Rigpa, a Buddhist website, it is the same philosophy underpinning Hanna Somatics. From a Hanna Somatics perspective it means that set patterns and habits, while useful in many ways, can dominate our posture and movement if we are unaware of them and unable to control them.  The fixed habits of walking that develop through trial and error as toddlers are critically important. They allow us the freedom to move forward in life. Yet, when other habits take over and become fixed patterns, like slumping at the computer, gritting our teeth when we’re angry, tightening our bellies when we’re anxious, contracting our back muscles as we rush through our busy lives – we gradually lose our sense of well-being and our freedom. Unconscious habits can change who we are.  getty-cartwheel

Habitual responses to stress become muscular habits at the level of our brain and nervous system. Once we develop a habit we are helpless to change it until we spend thoughtful time becoming aware of:

  • What the habit feels like (back pain, hip pain, sciatica, neck pain).
  • How it shows up in our bodies (slumped shoulders, face forward, leg length discrepancy).
  • How it is limiting us (“I used to dance and now it just hurts my hip… I can only walk a few blocks and then my back gives out…”).

Many people feel defeated: “Well, I’m not getting any younger.” “It’s all down hill from here…” or “I probably ache because of my age.” Many accept their unfortunate limitations with fatalistic resignation. They feel trapped and frustrated by muscle pain and few sensible solutions as they seek a solution to their pain “out there” – massage therapy, bodywork, physical therapy, the latest trends and remedies to relax muscles. They don’t realize that in most cases the answer lies within their own brain and sensory motor system, and how an awareness of what they’re doing repeatedly, (whether emotional, physical or psychological) can be the piece of the puzzle that they’re missing.

This is the message of Hanna Somatics: freedom comes through awareness of one’s ability to sense and control oneself from the inside out as they move through life. It is a patient and persistent practice of awareness – of what it feels like to be you, how your old habits have created habits of pain and limitation, the meaning you have given to what has happened to you over the years, and how you can change limitation to freedom – on your own, from the inside out. We need habits in our lives; they create a necessary element of stability – in movement. It’s whether these habits serve us or not that is the question.

What does freedom look and feel like to you?

How To Know If You’re Out Of Balance

Daily stress teaches our muscles to contract in very specific ways. If the stress is on-going or repetitive enough we may even feel as if we’re “stuck” in our stress. Over time we may find that we feel out of balance.

An imbalance in the center of the body will show up as an uneven gait, twisted pelvis, slumped shoulder on one side, one-side muscle pain or quite commonly, a “hiked” hip. Overly contracted muscles pull us off balance and add excessive stress to our joints. They can contribute to arthritis, joint pain, back, iliotibial band pain, neck, shoulder and hip pain. The key is to learn to ride the waves of stress in our lives – not get stuck in them. One of the biggest benefits of Hanna Somatic Exercises is learning to find neutral in the center of the body and bring the brain back into control of the muscular system. It’s one of the most important skills necessary to become stress resilient.

In this video below you’ll learn an easy and quick way to determine if you’re out of balance. Don’t worry! If you are, you can begin to learn how to regain muscular balance and symmetry with Somatic Exercises.

Click here to purchase Pain-Free Somatic Exercise DVDs.

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How To Get The Most Out of Somatic Exercises

Here is a short video with helpful tips about three exercises which most people need some guidance on. I sent this video link out to everyone who purchased my “Pain Relief Through Movement” DVD. I’m making it available to everyone who’s learned Somatic Exercises – even if you haven’t purchased the Pain Relief Through Movement DVD. Here are some highlights. Read them, then watch the video!

Arch and Flatten:

When you do this exercise, you should feel your back muscles gently contracting and arching as the pelvis rolls forward. You should sense equal effort on both sides of the spine, and then, as you slowly and gently release back to neutral on the mat, you should sense both sides of the back “landing” together.

If you’re slightly tighter on one side of your body than the other, you will probably sense more weight or pressure into one hip as you “inhale and arch, and tip the tailbone down in the direction of your feet.”  You will feel that you’re tilting into one hip. This may cause your lower back to feel sore. It may even cause an uncomfortable pinch. The aim is to sense the gentle arching and flattening right down through the center of your tailbone. The recalibration I demonstrate will help you find “neutral” in your pelvis as you pandiculate the muscles of the back.

Back Lift:

If you are tighter on one side of your waist than the other, maybe from a previous injury or accident, you probably have a Trauma Reflex in the center of your body; you’ll feel as if you’re off center or heavier on one side of your pelvis than the other as you lie on your front, ready to do the back lift. When you lift the leg you may feel as if you’re “tipping” into one side of your pelvis and it will be more difficult to lift the leg.

Gently “anchoring” the pelvis of the non-working leg as you lift elbow, cheek, head and hand, will help you more fully regain balanced control of your back muscles.

Side Bend:

Many people tend to do the side bend and slightly arch their lower backs, twisting slightly into a typical pattern of the Trauma Reflex. This will cause a slight pinch in the low back. If you have sciatica, it will not feel good, as it is only re-creating the pattern that caused the problem in the first place.

Do the side bend as if you’re up against a flat wall. Better yet, do the movement against a wall if possible! This will help you make sure that when you contract your waist muscles as you lift your top foot and your head (“making an accordion out of your waist muscles“). You’ll be more able to sense the waist muscles contracting and lengthening instead of using the muscles of the lower back to help out.

Here is the video. (In case you’re asked for a password, it’s DVDthankyou1):

Let me know how it goes and whether or not these tips were helpful to you.

For those of you would like to learn how to skillfully teach the Somatic Exercises to others, my Somatic Exercise Coach Training (Levels One and Two) is for you. This popular training has been taught in the UK, Canada, Germany, Canada and Australia and people are learning to relieve their muscle pain and move more freely the world over thanks to the skills of Essential Somatics® Somatic Exercise Coaches.

Martha is available for phone consultations, workshops, private clinical sessions. Click here for more information.

Learn to relieve back, neck, shoulder, hip, and joint pain easily, safely, and intelligently using methods taught nowhere else!

Relieve Hip Pain Easily and Quickly

Everyone these days seems to have hip pain – and it’s usually one-sided. To demystify this right from the start, most chronic, one-sided hip pain is due to habituation of a very common reflex: the Trauma Reflex. This is a reflex that is invoked involuntarily in response to accidents, injuries, surgeries, or falls. It can also become habituated due to using a computer mouse, holding a baby on one’s hip, or holding a heavy bag on one shoulder. The muscles of one side of the waist and trunk become tighter than the other side. This changes the way you walk and can lead to plantar fasciitis, achilles tendonitis, and sciatica.

You must change the sensory motor nervous system in order to relieve muscle pain.

Think about it: if you could relax the muscles you would, right? But you can’t. This is because you have learned so well to adapt and adjust to the stresses of your life (physical, mental, emotional, and occupational) that you don’t even notice your movement or posture until pain sets in. The key to long-term pain relief is to learn to “reboot” your brain and nervous system so your muscles learn to fully relax. You are the only one who can do this; in Hanna Somatics we teach you how.

The first step is know what to look for. I like to ask clients to pay attention to specific things as they walk: Do both arms swing gently? Does one hip move more than the other? Do you land more heavily on one foot or the other? Do you notice a difference from one side to the other? Invariably even clients who say, “I’ve never paid attention to how I walk,” will tell me that they notice one side moving while the other side feels stiff.

“Dorothy” came to me with pain in one hip, and discomfort IMG_1865when walking. She was very active, and loved to garden.  Notice in the photo at right how the right hip is higher up than the left hip. Notice the hem of her shirt; it curves up and to the right. Her right arm and hip are touching. Notice the difference on the left side; her back is more relaxed and there is space between her arm and hip. Her right shoulder slumps down while her left shoulder is level. This is a typical Trauma Reflex posture.

It wasn’t surprising that Dorothy had discomfort when she walked. She was literally out of balance, with one foot and leg moving differently from the other, like a car with a flat tire. This kind of muscular imbalance creates hip pain on one side of the body; if it is not addressed it can also contribute to structural damage.

Dorothy didn’t notice these imbalances until I pointed them out. She initially said that she felt IMG_1866balanced and even! Why? Because this “out of balance” posture had become an unconscious – therefore, uncontrollable – habit. In order to release the muscles around the hip joints and pelvis and relieve her hip pain, she needed to learn to regain conscious awareness and voluntary control of the muscles of side bending and twisting – the very ones that were hitching her pelvis up and tightening around her hip joint.

After only one session, she was able to relax her right hip so that it was even and level with her left hip. Notice the difference in the level of her hips in the photo to the right. The hem of her shirt is even as are her shoulders.

After a hands-on clinical Somatics session that addressed the muscles of the Trauma Reflex, I asked her to walk down the hall one more time. She noticed that her gait was smooth and effortless, and her hip pain was greatly relieved. I sent Dorothy home with several easy Somatic Exercises (arch and flatten, the side bend, and the washrag) – to do at home to reinforce the improvement she had made. I saw her her a few more times to help her release the muscles of the back and front of her body, and she reports that she continues to feel looser and more comfortable both in her hips and in her walk. It’s amazing what a little awareness and movement can do!

Why Is One Leg Shorter Than The Other? The Trauma Reflex!

Here are three frequent questions my clients ask me:

Why do I have one leg shorter than the other?

Why do I have hip pain, knee or foot pain but only on one side?

I’m told that my pelvis is rotated because I have a weak core. Is that true?

The answer:

Leg length discrepancy, one side hip, knee, and foot pain, sciatica, tilted posture, piriformis syndrome, and a rotated pelvic are all the result of an habituated Trauma Reflex. No, the core is not necessarily “weak.” It is likely so strong and tight – within the pattern of the Trauma Reflex – that the center of the body cannot fully relax, rotate and side bend evenly on both sides.

When you respond to any physical trauma, a sudden blow to the body, a slip, fall or crutchesaccident of any kind, the brain instantly, involuntarily, and often violently, contracts the muscles of the waist (the oblique muscles), the trunk rotators (lattisimus dorsii, abdominals, adductors and abductors of the legs) and the muscles that allow the pelvis to swing freely (quadratus lumborum and iliopsoas) in an attempt to avoid injury or to prevent further pain after the accident has occurred. If you’ve ever prevented what could have been a terrible fall you know the wrenching pain that comes with the sudden twisting movement that helps you regain  your balance.

If the accident is severe or violent – a car accident or a sudden slip on the ice, for example – the brain Trauma reflex - frontteaches these muscles to stay tight and contracted. If you injure yourself on one side of your body and need to protect that injured limb until it is healed (as occurs when using crutches), you can inadvertently learn to walk with a limp once the injury is healed. A one-sided job, like sitting at a computer and using the mouse all day with one hand can create a strong imbalance on one side of the body.

When muscles stay tight the brain loses the ability to fully contract and release the muscle. The ability to fully release the muscle is what gives the muscle power. This state of elevated muscle tonus and tension that won’t relax is called Sensory Motor Amnesia. In the case of an habituated Trauma Reflex your brain integrates and organizes this learned and involuntary full-body imbalance into a “neutral” and “balanced” that, as those of you have ever suffered an accident or injury, can sense is out of balance, tilted, rotated and uncomfortable. Not to mention inefficient.

How do you learn to regain symmetry and balance in the center of your body? Muscles that have learned to stay tight and contracted due to stress must learn to relax, release, and move freely again. It’s muscle reeducation. Many people can benefit from one-on-one clinical sessions with a qualified Somatic Educator skilled in the methods of Thomas Hanna. However, many people can also easily learn to do this on their own, at home.

The video below can help you learn to lengthen both sides of the waist evenly so you can regain your internal awareness (“somatic” awareness) and proprioception for improved balance and a smoother gait. This easy awareness exercise is best done after you learn to relax and release the waist muscles by doing arch and flatten, the side bend and the washrag.

To learn more Hanna Somatic Exercises and learn to relieve muscle pain and improve mobility, and somatic awareness, you can purchase my Pain-Free series of DVDs. Enjoy the video and enjoy standing tall!

Eliminate Heel Pain and Plantar Fasciitis with Hanna Somatic Exercises

Plantar fasciitis and heel pain affects approximately 2 million people a year in the United States. People stretch, ice, foam roll, get acupuncture, and wear night splints and orthotics.

This article from PubMed Health is reflective of the medical practice’s current view on plantar fasciitis, pain in the connective tissue of the bottom of the foot. The medical field believes that the only way to treat it is to address only the problem area of pain, rather than taking into consideration one’s daily movement habits as a potential contributing factor to this condition.

Plantar fasciitis is the result of overly contracted muscles of the lower leg, and  an imbalance in the somatic center.

As a Clinical Somatic Educator, I teach people to eliminate chronic muscle pain by restoring their brain’s control of muscles and movement. From my clinical  experience, most heel and foot pain, including plantar fasciitis, is the result of  improper weight bearing, which originates in the muscles of the center of the body, adversely affecting one’s gait. It’s another classic example of Sensory Motor Amnesia.

The most common pattern of muscular dysfunction responsible for plantar fasciitis is an habituated  Trauma Reflex pattern in the center of the body. This occurs due to compensation from an accident or injury, or repetitive one-sided work (like holding a baby on one’s hip – also a contributor to sciatica). It looks like my client in the photo at right.

Notice how this client’s right hip is higher than the left, and his weight is mostly on his left foot. His pelvis is slightly rotated, causing unequal leg length discrepancy. The back muscles on the left side of his body are tighter than on the right. This full body pattern causes the muscles of the lower leg (which help to move the foot) to adapt to receiving unbalanced weight.

The most effective method to long-term relief from plantar fasciitis is Hanna Somatic Education.

  • Become aware of the imbalance in the center of your body so you can learn to release this pattern and regain symmetry and balance in those muscles.
  • Learn to release the overly contracted muscles of the lower leg and feet. Muscles that do not function properly can only improve their function through movement. This is why passive therapies (trigger point, massage, stretching, etc.) for leg and foot pain do not work in the long term.
  • Become aware of your gait. Do you heel strike? Do you scuff your feet? Are your hips stiff when you walk? Movement in the center of your body affects the movement at the periphery of your body; a tight center will make your feet will suffer when you walk.
  • Reverse a gait imbalance to help prevent plantar fasciitis from returning.

Once the back, waist muscles and hips are relaxed and balanced, (and your gait is smooth and even), plantarfascitis, foot, heel, and lower leg disappear rapidly.

A client came to me with severe plantar fasciitis. I saw her for one clinical Somatics session. She learned to release and rebalance the muscles of her back and waist and become more aware of her walk. She also learned five easy, somatic movements to do every day to reinforce her progress. She sent me this email several weeks later:

I’m doing very well, was VERY diligent about doing the exercises and felt terrific in doing so, the results were great. I’ve fallen off the wagon a bit since returning from vacation but am working towards starting up again on a regular basis. The plantar fasciitis is nearly gone, I have very few symptoms now and can give credit to the exercises, walking and sitting differently, and going without shoes as often as possible… Seeing the wonderful results has encourage me to move ahead with an additional session!

Learning to restore somatic awareness and brain control of your muscles is the first step to eliminating not only plantar fasciitis, but other painful conditions, such as sciatica, back, neck, shoulder pain, TMD/TMJ, frozen shoulder, hip and knee pain and tension headaches. Visit the Essential Somatics® store here.

 

Pain Relief for Sciatica and Knee Pain

Recently I read an article about a new medical technique that addresses sciatic pain. The woman in the article – a hairdresser – was overjoyed that, through surgery, she was able to get relief from her sciatica. I’m happy to know that some people can be helped through medical intervention, but the problem still remained: there was no guarantee that her pain wouldn’t return; as is common with many medical approaches to functional problems such as sciatica, the patient never really found out how she had created her sciatica. Without addressing the root cause of her pain – a chronically tight buttock muscle – her pain will most likely return.

Sciatica pain occurs when the sciatic nerve, which runs through the buttock and down the leg, is compressed by the buttock muscle or tight back muscles on one side. Doctors will inject medication to either deaden the nerve or relieve the compression, rather than treat what is causing the pain to begin with. If you become aware of your pattern of movement that is causing your muscles to become contracted, then you can change your movement and get rid of the pain.

So if your sciatic nerve is being pinched by a tight buttock muscle (the piriformis) what is causing the muscle to contract? Sciatica is a full body pattern of muscle dysfunction that develops in response to habituation of the Trauma Reflex,  which causes one to walk with a painful, uneven gait. This can also cause knee pain.

Whatever we do consistently becomes a habit at the level of our brain and nervous system.

If we stand with a baby on our hip, our waist muscles learn to stay tight on one side to make a perch for the baby. If we have injured ourselves and use crutches to get around, one side of the waist becomes tight to protect the injured limb. These are examples of adaptation to stress that cause our muscles to accumulate more and more muscle tension.

The only way a muscle contracts is if the brain, the command center of the muscles, sends it a signal to contract.

If the message to contract is constant, then the muscle learns to stay tight, even when you’re sleeping. Add to that tight back muscles, and you have a textbook recipe for sciatica: tight back muscles and one side of the waist/hips that are tighter than the other side.

Sciatic pain can be reversed through Somatic sciatica exercises and sensory motor retraining.

If you have sciatica, take a moment to notice how you move. Is one hip higher than the other? Are your back muscles contracted constantly? Do you walk with an uneven gait? Is one knee painful when you walk? Do you stand with more weight on one leg than the other? Would you like to learn to regain balance and control in the center of your body so the hips, back and waist muscles can relax and take pressure off that sciatic nerve?

If you answer “yes” to any of these questions, click here for a few Hanna Somatic Exercises; they are perfect for improving awareness of one’s movement, and restoring full brain control of the muscles that cause sciatica. Hanna Somatic Education can teach you to rid yourself of sciatic pain for the long term and help you regain control of your body… without surgery.

 

How to Regain Your Form: Horseback Riding, Falls, and the Trauma Reflex

I got bucked off of a horse and landed hard enough on my right hip to warrant a trip to the ER. Luckily, nothing was wrong in the x-rays. Fast forward a few years and I started to notice pain in my hip flexors when riding. I would get off of the horse and feel stiff – more on the right than the left. Years went by and my pain included both hips, and back pain. When I sit for a long period of time, I stand up like a 90 year old woman. When I read through your website, I find myself feeling like someone can finally describe my pain!

“Laura” came to me for Hanna Somatics because she realized that her back and hip pain was probably due to Sensory Motor Amnesia (SMA) – the condition of chronically contracted muscles that results from muscular adaptation to stress (accidents, injuries, repetitive movement). She wanted to learn to relax her back and hip joint muscles, which had become taut and painful from years of compensating from her original riding accident as well as from long hours in the car and at the computer.

A fall off a horse evokes the trauma reflex and contributes to hip, neck, and shoulder pain.

Laura had developed a typical, habituated Trauma Reflex pattern of compensation: one side of her waist muscles and trunk rotators was tighter than the other side. This occurred due to her sudden fall off her horse many years earlier. Her brain – the command center of the muscles – had forgotten how to control her muscles and no matter what she did to try and relax them, nothing gave her long-term relief. This is a common response to an accident.

In order to ride she had developed compensatory patterns that enabled her to stay on the horse, even though one hip couldn’t move as well as the other. Her brain had expertly compensated by over-tightening her hip flexors as she rode, sat at her computer, or drove her car.

Laura also had slightly slumped and tight shoulders – indicative of the Red Light Reflex pattern. She said she had been kicked by a horse and knocked flat on her back on the ground. She was stuck in a dark vise of muscular contraction, as occurs with whiplash. Fluid movement of the spine was almost impossible.

When the back muscles are too tight, one’s riding form is stiff. The back doesn’t relax and coordinate with the muscles of the front of the body. The brain recruits muscles it doesn’t need to help you stay balanced on your horse. The horse no doubt senses your tension and you ride as if you had the emergency brake on. Neither horse nor rider is happy.

The only long-term solution is to retrain the muscles of the back, waist, and front of the body to relax and lengthen again. This will restore proper balance, symmetry and muscular coordination.

Here are some conditions that are the result of an habituated trauma reflex:

  • Sciatica
  • Restricted and painful hip joint
  • Leg length discrepancy
  • Loss of balance due to uneven weight distribution/tilted posture
  • Piriformis syndrome
  • Uneven gait, with more pressure into one hip/knee/foot
  • Knee pain
  • Plantar fasciitis

Laura, my equestrian client, learned to use the technique of pandiculation to relax and lengthen her back, waist, and hip muscles. This eliminated her pain because her brain learned to voluntarily release and relax the muscles that had been tightly and painfully contracted. She now practices the gentle, easy Somatic Movements I taught her to do at home; these movements reinforce the brain’s ability to self-correct should stress threaten to take over.

Despite her car commute and long hours at the computer, Laura is moving well and back in control of her body. No more visits to the chiropractor, physical therapist or doctor for her pain! Horseback riding is also still very much a part of her life – but now it’s easier to do.

To learn to relieve muscle pain easily and rapidly on your own, check out the Essential Somatics® store.

 

Swimming as a Useful Somatic Activity


I recently received this email from a client while I was on vacation:

I thought I’d pass along an interesting experience I’ve been having. I remember you telling me that after the Exuberant Animal day-long play session you had, you said that despite the fact that you expected to have soreness, you didn’t. You said it was probably because all your muscles worked together in a natural, coordinated way. I’ve recently discovered that swimming has the same effect for me.  I’ve  begun swimming regularly and it dawned on me one day that after 20 – 30  minutes of that exercise I feel no soreness at all.  How odd!  For me at least, swimming, combined with Hanna Somatics is a terrific combination.

How funny that I would receive this email while I was away in New Hampshire, hiking in the White Mountains, and swimming in the chilly waters of Lake Winnipesaukee.

Swimming gives you the opportunity to use all the muscles of your body in smooth, balanced coordination.

Without pressure on your joints, your muscles get a strong workout as they push and pull against the weight of the water. The crawl stroke is a perfectly coordinated movement; the back and waist muscles shorten and lengthen in coordination, as you twist and turn. The lengthening and reaching can help improve your ability to stand tall with both sides of the trunk long and even. Swimming can be done year round, too, which makes it a wonderful daily activity.

If you have ever suffered a trauma – be it a broken ankle, knee surgery, or slip and fall – you may already notice that one side of your waist and trunk is tighter than the other. You may feel “tilted” to one side, or you may have a leg length discrepancy. You may want to consider swimming as a “somatic activity” that can help to retrain the muscles that learned to stay contracted due to your trauma.  If you have sciatica, scoliosis or hip pain on one side, swimming can help you to figure out where you’re tight and where you’re not. Don’t worry! This awareness is simply giving you information about where your brain has lost voluntary control of movement that used to be natural, efficient and effortless. The first step to regaining fuller, freer movement is through awareness.

A good way to determine whether you may have a trauma reflex getting in the way of smooth, efficient movement is by doing the crawl stroke. If you find that it’s easier to reach forward with one arm more than the other, try the Side Bend and Washrag Somatic Exercises. Then return to the pool or lake and see if your stroke has evened out. All the muscles involved in the Trauma Reflex (the trunk rotators) can learn to release, relax, and coordinate efficiently through the retraining that swimming offers.

Muscle Pain: Is It Really A Medical Condition?

Today’s healthcare system is swamped with people experiencing chronic muscular pain. Upwards of $86 billion is spent on low back pain alone.

When people visit a doctor for back pain they are looking for answers:

  • How did this happen?
  • What’s wrong with my back?
  • Can you fix it and make it go away?

The statistics surrounding the costs of back pain are frightening. There is a good faith attempt to help people with low back pain, yet there is no useful education in medical schools that can applied to educate those with chronic muscle pain and give them information that makes sense.

Sensory Motor Amnesia causes chronic muscle pain.

The reason that doctors are seeing little improvement in health is because they’re asking the wrong questions and trying to use MRIs, X-rays, and blood tests to diagnose something that is unmeasurable with those tools. Most chronic muscle pain is the result of  Sensory Motor Amnesia and muscular dysfunction, not an inherent structural breakdown in the body. Examples of Sensory motor amnesia are:

  • low back pain
  • sciatica
  • TMJ
  • neck/shoulder pain
  • poor posture
  • shallow breathing
  • leg length discrepancy
  • sacroilial dysfunction
  • hip joint pain
  • inflexibility
  • uneven gait
  • plantar fasciitis

Muscular dysfunction is a subjective experience that cannot be measured by medical diagnostics.

Medical diagnostics only see the end result of sensory motor amnesia, such as herniated discs, nerve impingement, or joint compression, all of which are caused by involuntarily contracted muscles pulling on bones. Because the muscles are controlled by the central nervous system, they must be taught how to release, relax and coordinate properly so that the body can return to a pain-free state. We adapt to stress by tightening our muscles in specific ways; we can learn to release them fully, regain balance, strength and freedom of movement. It’s a task we must do ourselves. No one can “fix” us.

You can learn to reverse your pain with simple Somatic Exercises and a dose of self-awareness.

What is required is not “treatment,” (which acts upon the body), but Somatic Education (which works from within). Below is an email I received from a woman who read my book, Move Without Pain, and purchased my Pain Relief Through Movement DVD. She is a shining example of how one can apply the tools of Somatic Education to reverse years of chronic pain:

I started having back pain while attending nursing school in 2002 at only 20 years old. Having complete trust in modern medicine, I went to my primary medical doctor. Through standard medical protocol, I endured years of multiple MRI’s, steroid injections, physical therapy sessions, chiropractors, and finally 2 separate surgeries removing disc bulges. Ten years later, still in pain, the only thing anybody could diagnose me with was pelvic muscle dysfunction.

I decided to try Hanna Somatic exercises. After each session, I felt relaxed and had better posture, but still had some sciatic pain. I knew, from reading [Martha’s] book, that it was vital for me to become aware of how I was moving throughout the rest of my day – and especially of my posture and different habits I had acquired over time.

I began to notice a link between my habits and my sciatica. Activities such as sexual activity, standing on one leg to shave the other in the shower, and standing throughout the day with one hip sticking out, (like the posture of a mother holding a baby on her hip) would cause more sciatica. It would make a muscle in my hip and buttock cramp, fatigue and subsequently cause inflammation and pain. Just becoming self-aware of how I stood throughout the day made all the difference!

As I look back on all the doctors I have seen, I realize that the best diagnostic tool was myself. Practicing Hanna Somatics and becoming more self-aware in the other 23 hours of my day has brought my pain level down to almost nothing now. I am confident as I continue on this path I will be able to completely recover, become strong again and live pain-free.

If you’re interested in learning to reversing your own muscle pain and seeing similar results, check out the following:

Alternately, if you’re a doctor or medical professional, please check out our Somatics Guide for Physicians.