Low Back Pain and Green Light Reflex

In this post, I described The Green Light Reflex. When this reflex becomes habituated, it can often cause back pain, particularly in the low back.

But how does the Green Light Reflex cause back pain?

When the thick strong muscles of the spine, known collectively as paravertebrals, are involuntarily stuck in contraction (SMA) they draw the spinal vertebra closer together, this causes the lower back to arch forward excessively. This is often referred to as lordosis, or lordotic posture. It is easily identified by a lower back that is pulled to the front, it also makes the belly protrude and tilts the pelvis anteriorly.

Stickman_Template_Green_Light

Neutral posture (left), and a typical Green Light posture (right)

 

Some points to notice, in the figure on the right.

  1. The excessive arching of the lumbar spine
  2. The change in angle of the rib cage and pelvis due to the tightening of the back muscles
  3. The drawing drawing back of the shoulders and head
  4. The corresponding forward position of the hips
  5. The hyperextension of the hips and kness
  6. The protuding of the belly as a result of the overarched low back

When these paravertebrals are stuck in contraction, they will make any type of forward bending action more difficult. In order to bend forward freely, you must be able to relax and lengthen all the muscles along the back of the spine. If you cannot voluntarily relax and lengthen these muscles you have what we call in Clinical Somatic Education, Sensory Motor Amnesia (SMA).

Spinal_Highlighted

Paravertebrals

 

Paravertebrals (the muscles running either side along the length of the spine) that are habitually contracted pull the vertebra (bones of the spine) closer together. This can compress any or all of the nerves that exit the spinal cord in the lumbar area or any other area of the back, leading to trapped nerves, sciatica or similar complaints.

This compression of the spinal vertebra can also create a situation where the intervertebral discs that are supposed to act as shock absorbers between each vertebra, are pushed out of place leading to bulging/herniated discs. This spinal compression is also what causes “wear & tear” in the lumbar spine. Even if you don’t have nerve pain or bulging discs from habituated Green Light Reflex, the constant contraction of the paravertebrals leads to fatigue and aching muscles in the back.

So an habituated Green Light Reflex can be the cause of several problems from a reduction in mobility all the way to herniated discs. Each of these problems occur along a spectrum of Green Light Reflex. At the low end of the scale, .ie minimal green light reflex you might expect to have reduced forward bending ability, and at the high end of the scale you might expect, tension headaches, chronic pain and bulging or herniated discs.

These are not the only issues that can occur as a result of habituated Green Light Reflex. It can also lead to tension headaches, neck pain, shoulder pain, tight hips, hamstrings and calves, knee pain and other issues. But the mechanism by which these problems occurs is the same. Chronic involuntary contraction (SMA) of all the muscles of the back of the body. In the image below those muscles are highlighted in green.

Muscles involved in Green Light Reflex highlighted in green

So what can we do about it? Well in truth the solution is quite simple. We must RELEARN optimal control of all the muscles of the back of the body. When we relearn proper control we will have the ability to relax and lengthen these muscles to their full and proper resting length. When this has been achieved pain is reduced or eliminated and movement quality improves.

How do we relearn proper control of these muscles? We pandiculate them using safe simple Somatics Exercises or through a series of Hands On Clinical Somatic Lessons. If you would like to learn how to release and relax all the muscles of the Green Light Reflex for a looser more comfortable back and freer movement, try one of my online classes here.

~

www.learnsomatics.ie

4 thoughts on “Low Back Pain and Green Light Reflex”

  1. Thank you for the nice blogs about the red and green light reflex as formulated by Thomas Hanna. I would like to mention, that with the occurence of these “reflexes” also the deep core function (with among others: deep abdominal muscles, pelvic floor, psoas, diaphragma) is not functioning well. This is very well written by Josephine Key in: The core, understanding it and retraining its dysfunction. Journal of bodywork and movement Therapies, 2013. She also wrote the book: Backpain, a movement problem. Very interesting and usefull complementing information to Hanna Somatics.

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    1. Hi Barbara, thanks for your comment. Yes you are correct there are more muscles involved than I have mentioned. I like to keep the anatomy as straight forward as possible with these posts as many people will not be familiar with all the individual muscles. I prefer to focus on the pattern as this for many is easier to digest. I may go into more anatomical detail in future blog posts. Thanks for your comment and I hope you’ll continue you to visit. I will certainly investigate Josephine Key’s work.

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  2. Hi Colm, Thank you for your reply. Hanna Somatics or Essential Somatics can be very beneficial to learn for a lot of people. I am also gratefull that I had the opportunity to learn it. A nice starting point to rediscover your own body and movement system, reduce pain and improve movement. Your website and blog, and clinical somatic education will certainly help a lot of people in Ireland and Europe. Best regards Barbara

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    1. Hi Barbara. Yep, it’s very useful for all. Hopefully you’re right and the information I , and other practitioners, post will be helpful for lots of people! Best Wishes. Colm

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