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, get in touch here.

~

http://www.clinicalsomatics.ie

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Injuries and The Trauma Reflex

Injuries can cause Trauma Reflex and Trauma Reflex can cause injuries. How?

Injuries can occur as a result of an impact or fall. When we anticipate an impact, we instinctively turn away from it which generally results in a side on impact. Then, the muscles on the side of the body around the site of impact reflexively contract to protect you from said impact. If this impact is hard enough or ceates enough of a ‘shock’, this muscular contraction or tigthening can become habituated. Our brain behaves as if the impact or injury is still happening. When a pattern of muscular contraction becomes habituated you develop Sensory Motor Amnesia in regards to the muscles involved. You forget how to sense them and move them. So in the case of a hard impact or nasty fall, you inadvertently develop a habituated Trauma Reflex. Your waist muscles on one side becoming stuck in contraction. These tight waist muscles draw the hip up towards the ribs and the ribs down towards the hip, shortening your waist. There is also generally some rotation of the spine involved. The figures below illustrate this;

Stickman_TemplateNo Trauma Reflex >>>>>>>Trauma Reflex of right side of body

 

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

  1. The curving of the spine making it shorter on the right side
  2. The drawing together of the rib cage and hip on the right side
  3. The compensatory tilting of the head in an attempt to bring the eyes level with the horizon
  4. The asymmetrical level of the shoulders, and in turn the hands
  5. The increased angle of the thigh bone in relation to the knee as a result of the tilted hips

These are examples of the kinds of postural distortions that a Trauma Reflex causes. The maybe subtle or pronounced depending on the case. When these distortions become habituated, you are no longer in balance like the figure on the left. Even though the cuts, scrapes and bruises from your impact may have healed, your nervous system is still in injury mode. Holding one side of your body tight. If you get stuck in a Trauma Reflex you are likely to incur further injuries because your balance and symmetry have been compromised. This is due to the habituated muscular tightness in the muscles on one side of the body.

If we look from above we can see the spinal rotation that usually accompanies Trauma Reflex more clearly;

Birds-Eye-TraumaNo Trauma Reflex >>>>>>>Trauma Reflex of right side of body

 

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

  1. The rotation of the right shoulder backwards and the corresponding forward rotation of the left shoulder
  2. The compensatory rotation of the pelvis (the blue box) in opposition to the shoulders
  3. The asymmetrical positioning of the feet
  4. The compensatory rotation of the head in relation to the shoulders

Smooth gait (walking pattern) is dependant on the ability of the centre of the body to be relaxed, and able to rotate freely. If you cannot fully lengthen one side of your waist and allow your spine to rotate freely along its axis, your gait will not be smooth or balanced. You will walk with more weight on one side, this can lead to one sided back, hip, knee and ankle pain as one side of your body must work harder than the other. This is easy to visualise when you look at the figures above and imagine those same asymmetries in motion. These asymmetries also lead to increased ‘wear and tear’ in the joints of the affected side which over time can lead to structural problems within the joints themselves. Trauma Reflexes are also the cause of many alleged leg length discrepancies. The short side waist creating a false ‘short’ leg.

When Trauma Reflex is accompanied by Green Light Reflex (which occurs often), we begin to see complaints like Sciatica, and Plantarfasciitis developing due to th habituated muscular tightness on one side plus habituated tightness in the back of the body.

Trauma Reflex can also develop in more innocuous ways. For example slouching to one side as we sit at a desk and use a computer mouse for hours at work. Or holding a baby on one hip for long periods repeatedly. The end result will be the same, the loss of the ability to lengthen the waist muscles on one side of the body and, over time, mysterious one sided pains in the body.

So in this way, an injury can lead to Trauma Reflex and a Trauma Reflex can lead to further injuries. If not addressed it can become a vicious cycle of injuries and pain.

Some more examples of how Trauma Reflex can develop include;

  1. Drawing an injured leg off the ground to protect it from weight bearing, people do this when they use crutches or sprain an ankle
  2. Falling down stairs
  3. Slipping off a kerb or on ice
  4. Performing one sided activites repeatedly, these can be, and often are occupational or sporting
  5. Sitting into one side of your hip, out of habit. If you always sit in the same corner of your couch for example

You get the picture. Fortunately, it is quite simple to eliminate a Trauma Reflex with Somatics, either via Clinical Hands On Sessions or Somatics Self Care Exercises. Somatics teaches you how to pandiculate the affected muscles, restoring the brain’s control of those muscles and simultaneously lengthening them back to their correct resting length. The end result is softer, more relaxed muscles a smooth gait and a body that is in balance and capable of equal right/left movement in all directions.

~

www.clinicalsomatics.ie

My Glute isn’t firing?

A common complaint among the athletic/training community sounds like this:

My glute won’t fire. That’s why I do more squats, ye know, to activate it…

A yes, the scourge of the glute that won’t fire, but what does that statement actually mean?

What they are really saying is this. They cannot sense or control their glute muscle. That is to say they cannot ‘feel’ it and they cannot contract it under full control nor more importantly, relax it under full control. Thomas Hanna PhD. the man who developed Hanna Somatic Education and author of the book Somatics, called this inability to sense or control a muscle fully; Sensory Motor Amnesia. SMA develops in response to stress (both acute and ongoing), trauma (falls, collisions etc), repetitive actions or through a lack of movement (too much sitting anyone?). When SMA presents in one side of the body such as in one of the glutes, it generally indicates that the person has a Trauma Reflex

Trauma_72ppi

As a quick reminder, a Trauma Reflex creates an involuntary twisting and bending of one side of the trunk due to an accident, impact, fall or even surgery. Imagine the way your body twists when you try to  move away from a tickle in the ribs for example, that would be a quite similar pattern.

If one side of the waist and trunk are involuntarily contracted (which means you can’t voluntarily relax them fully), your pelvis will be pulled out of alignment. This causes one side of your trunk to work differently to the other. The glutes fire on one side, but not the same on the other. Now you are walking around a little bit off kilter, one leg and hip doing more work than the other, eventually, one of your knees gets sore, or your hip starts getting cranky from the uneven workload. Or your lower back, or even your shoulder. Until one day you find yourself saying something like, “Hey! My glute won’t fire…”

But it’s not just your glute is it? Muscles never, ever, ever, ever work in isolation. It’s all the muscles of the waist, all the spinal rotators, even the abdominals and the hip flexors too. Muscles always work in groups and in patterns. So if your glute isn’t firing, you can be 100% positive that the synergists and antagonists are also not operating optimally either. You are the proud owner of a habituated Trauma Reflex.

Have someone take your photo from the front and the back. Take a good, hard look at this photo. Here’s a hint, whenever one side of your body is assymetrical or out of balance and different from the other side, you have a Trauma Reflex. Look for the following clues that would reveal a possible Trauma Reflex.

  1. Are your Shoulders level?
  2. Are your hips level?
  3. Is your head slightly tilted to one side or shifted to one side?
  4. Is the space between your arms and your torso different on each side?
  5. Is your torso sitting directly atop your pelvis or is it shifted to one side?

If you answered yes to any of these questions you do indeed, have an habituation of the Trauma Reflex.

Do you think it would be a good idea to put a heavy barbell on top of a body that displays these signs? Or run 10 miles? Or cycle 50 miles? Even walking with a Trauma Reflex can lead to problems. Performing any athletic endeavour when your pelvis, shoulders and trunk are out of balance can cause injuries; it is a truly joyless experience. Squatting and Deadlifting with a Trauma Reflex will almost definitely lead to injury over a long enough time frame or under a large enough load. Running or cycling will lead to more wear and tear on one side of the body as you are essentially off balance all the time. There is also a very, very good chance that you will have some habituated Green Light and Red Light Reflex as well as your Trauma Reflex. Why? Because everybody does; we all live in the same world and deal with the everyday stresses and strains of modern life.

So how does one regain the ability to fire the glute, reinstate your balance, improve your movement ability and get back to the sport or activity you enjoy?

Get thee to a Clinical Somatic Educator and experience Clinical Lessons so you can get hands on feedback to release the Three Reflexes and eliminate SMA even quicker than you can do it on your own. You will also learn how to perform safe, simple Somatic Self Care Exercises. Somatics Self Care Exercises are curative and preventative movements that teach you how to recreate each of the Three Reflexes (Green Light, Red Light and Trauma) yourself and then slowly relax out of them, this is called pandiculating. Your cat/dog pandiculates all the time – and their glutes always fire.

~

www.clinicalsomatics.ie

 

 

Centre to Periphery

One of the core principles of Clinical Somatic Education is the emphasis on eliminating SMA and regaining and maintaining proper control of the muscles of the centre of the body first. Good awareness and control of the central muscles of the spine, torso, shoulders and hips facilitates free movement and optimum functioning of the arms, hands, legs, ankles and the neck. When we look at the musculature involved in the Green Light, Red Light and Trauma Reflexes, we can see that they primarily affect the centre of the body.

Reflex Mapx3

The image above illustrates this clearly. Green Light Reflex affects all the muscles of spinal extension, plus the extensors of the hips and legs (glutes, hamstrings, calves etc.). All these muscles are found on the back of the body. Red Light Reflex affects the opposing muscles of spinal flexion on the front of the body (abdominals, pectorals etc). Trauma Reflex affects the muscle of lateral flexion and rotation of the spine (obliques, lats, quadratus lumborum etc.).

If we develop an habituation of any or all of these Three Reflexes, our ability to sense and move the centre of our body is diminished. When we can’t move our centre our movement in general diminishes. Our spine cannot bend, cannot reach and cannot twist. This leads to problems in the extremities, as the shoulders, hips, knees and ankles have to compensate for the diminished movement potential in the centre of our bodies.

Could a painful knee be the result of an habituated Trauma Reflex? Or a tight neck and shoulders and an inability to reach both arms overhead stem from the Red Light Reflex? Or tight hamstrings and an inability to touch your toes due to  Green Light Reflex? These are just some examples of what can happen as a result of the Three Reflexes. It is worth remembering too that most people will present with all Three Reflexes to some degree. Habituation of these reflexes develops through stress, trauma, repetitive actions or lack of movement and leads to SMA, a reduced ability to move well and over time, muscle pain.

So what’s to be gained by eliminating SMA and learning how to relax and release all the muscles of the Three Reflexes?

First of all maintaining optimal freedom and control in the muscles of the spine allows the major nerve roots exiting and entering the spine to send information back and forth from brains to muscles uninhibited. If the spinal muscles are too tight or in spasm, they can compress the nerves and cause pain and dysfunction in the back and associated limb. Free, relaxed spinal muscles also allow all the individual vertebra to articulate individually. The end result of this is a spine that can flex, extend and rotate freely and comfortably without restriction.

Another benefit of freeing the centre of the body is effortless breathing. When the chest and abdominals are free and relaxed, breathing is uninhibited, the rib cage and lungs within are free to expand without restriction.

When the muscles of the waist are released and fully controlled the ability to flex laterally (side bend) is restored. Suddenly you can reach to the top shelf with ease.

When the centre of the body is free you will be able to twist, bend, flex and extend like a child. This type of control and freedom can be easily maintained and endlessly improved upon with a simple, enjoyable daily Somatic practice.

For more information on Somatics and how it can help you, visit www.clinicalsomatics.ie

Why do you have stiff, sore Joints?

Joint health is affected by many variables. The medical community generally view joint pain or problems as structural in nature and on occassion this is indeed the case. However, a far more common cause of joint problems is chronically tight and contracted muscles around a joint. Chronically tight muscles are not a structural problem they are a functional problem. Our muscles can easily become too tight as a result of our responses to everyday stresses, from performing repetitive tasks, a lack of movement or from an injury, impact, fall or surgery. These patterns of habitually tight muscles show up in our bodies as the previously discussed Green Light, Red Light and Trauma Reflexes.

How do chronically tight muscles cause joint pain?
When the muscles that articulate a joint are ‘stuck’ at a high level of contraction they are shorter and tighter than is optimal. Short, tight muscles will draw the bones of the joint closer together compressing the joint and leading to pain and restricted movement. If the bony structures in the joint are being pulled too close to each other by the tight muscles these structures can begin to rub off each other and can eventually wear down the cartilage that protects the ends of the bones. So, over time what began as a functional soft tissue or muscular problem becomes a structural problem.

JointPainHip

In the case of the hip joint, pain can be caused by habitually contracted gluteals, piriformis and tensor fascia latae. These are all muscles that articulate the hip and leg. However it is never just one muscle that causes the problem as muscles always work in concert. The problem is always a larger, full body pattern of contraction. One sided hip pain, for example is often the result of a Trauma Reflex. It follows then, that an effective solution to the problem cannot only address one muscle. Learning to release the Trauma Reflex and regain balance and control of the muscles of the centre of your body will go a long way towards resolving your hip pain!

By improving the function of the muscles around a given joint and addressing the full body pattern of contraction we can release ALL the muscles back to their true resting length. Then, compression of the joint is reduced and normal range of motion and comfort of the joint are restored. This outcome can be achieved safely, quickly and easily through the educational process of Clinical Somatics (aka Hanna Somatics). You must address the full body pattern of contraction by RELEARNING how to regain control over ALL the muscles involved in the pattern of contraction.

If you have tight painful joints and restricted movement and would like to learn how to release and relax your muscles for freer more comfortable movement, you could benefit from a course of Lessons in Clinical Somatic Education.

~

www.clinicalsomatics.ie

What IS Clinical Somatics?

Clinical Somatics (aka Hanna Somatics) is a simple process of neuromuscular re-education that allows you to regain voluntary control of all the muscles of your body so that optimal muscle function and comfort can be restored, and then maintained, for the long term. When we have full control of our muscles, they cannot cause pain. Only muscles that we have lost voluntary control over (SMA) can cause pain.

It is an education based approach to pain relief, wellness, health and mobility that honors the neurological fact that our brains have absolute control over our muscles. Any attempt to change the condition of, or optimize the functioning of, our muscles must involve the brain. If the brain is involved it means there is a learning component and true change only comes through learning. By learning new and more efficient ways to use our muscles we can make long term changes to our body, or should I say to our ‘Soma’ (our body experienced from within).

There are two ways to achieve this;

Clinical Somatic Lessons
Clinical Somatic Education systematically addresses the Three Brain Reflexes (Green Light, Red Light, Trauma) over the course of 3-6 Lessons. The practitioner guides the client through some specific movement patterns and provides gentle hands on feedback to the client to help them to properly sense the various muscles involved. Once the client can sense or feel these muscles they can begin to regain control of them and in turn release and relax them back to their proper resting length. Clients are then taught the Somatic Self Care Exercises that they can do themselves at home so they can maintain this muscular control and freedom.

Somatic Self Care Exercises
These are a series of safe, simple floor based movement patterns that enable us to consciously recreate the Three Brain Reflexes (Green Light, Red Light, Trauma) so that we may consciously de-create them. The goal of the Exercises is to pandiculate into and out of the Reflexes eliminating SMA. This is akin to hitting ‘reset’ on our muscle function. When you’re PC or laptop is acting up, the first thing we do is usually to turn it off, and then turn it on again. This allows the sytem to reset or reboot. With Somatic Exercises we are doing the same thing for our brain muscle connection. The only difference being we do the opposite, we turn the muscle fully ON, and then slowly turn it fully OFF. This simple act resets or reboots our muscle function and control for freer, more comfortable muscles.

Backlift_Me_72ppi_SMALLThe Backlift is one of many Somatic Self Care Exercises

Summary:

  1. Clinical Somatics (Hanna Somatics) is Education NOT therapy.
  2. Clinical Somatic Lessons teach you how to recognise and release all the muscles involved in the Three Brain Reflexes (Green Light, Red Light, Trauma).
  3. Somatic Self Care Exercises performed regularly allow you to be self correcting in the future for long term pain relief from tight stiff muscles.
  4. Somatics resets or reboots our muscle function and control for freer, more comfortable muscles and improved movment potential.

~

www.clinicalsomatics.ie

Trauma means ‘Ouch!’

What is the Trauma Reflex and why must we be able to recognize it?

In my previous two posts I described Green Light Reflex which acts on the muscles of the back of the body, and Red Light Reflex which acts on the muscles of the front of the body. In this post let’s look at the third brain reflex that we deal with within the context of Clinical Somatic Education, the Trauma Reflex. The Trauma Reflex acts on the muscles of one side of the body. It can be triggered by a fall, impact or collision. It is an automatic and protective brain reflex to guard against pain or injury.

Imagine the movement you would make to avoid being tickled at your lower right side ribs. You would twist slightly (or maybe a lot) your right hip would hike towards your right armpit and your right armpit would move towards your right hip, all the ribs on your right side tightening on one side to squirm, cringe or flinch away from the tickle. This is an example of the type of pattern of muscular contraction involved in the Trauma Reflex.

Trauma Reflex can develop through limping to protect an injured knee or ankle, through holding a child on one hip for long periods, by slipping off a kerb or step or even through one sided surgery, (ie appendicitis, mastectomy). The illustration below indicates the main muscles involved. One half of the diagram shows the front of the body,  the other the back of the body. The main muscles involved are the rotators of the spine and torso, the latissimus dorsi, the obliques, the quadratus lumborum, the abductors of the hip on the affected side, and the adductors of the thigh on the other side.

Trauma_72ppi

Whilst Green Light Reflex and Red Light Reflex are best viewed side on, Trauma Reflex is best viewed head on. Lets look at the wooden mannequinn again so we can get an idea of how Trauma Reflex can look. I say can look, because the Trauma Reflex has the most variability in how it presents, it can be very pronounced or very subtle and the degree of spinal rotation and/or lateral flexion (side bending) is rarely the same from one case to another.

Mannequin_Trauma_Reflex

So in this case, the wooden man is displaying a right side trauma reflex. The right side shoulder is pulled down and back and the right side hip is hiked up slightly. You will notice that the head is tilted to the left slightly to compensate, this is an attempt by the brain to keep the head balanced in gravity. Because this reflex creates more tension on one side of the body it throws us off balance. We will walk with more weight on one side. And in the same way the tyres on your car will wear down at different rates if they are not balanced, your joints will accumulate more wear and tear on one side if you are not in balance.

Habituation of the Trauma Reflex can lead to sciatica, back, hip, knee, ankle pain, leg length discrepancy and plantarfasciitis among other issues.

Summary:

  1. The Trauma Reflex is an automatic and protective brain reflex.
  2. It can be caused by a slip, fall, collision or one sided surgery.
  3. It causes the muscles of twisting and side bending to tighten on one side of the body.
  4. It distorts our sense of balance and our natural gait/walking pattern.
  5. It can lead to one sided pain/conditions such as sciatica, plantarfaciitis, back, hip, neck, knee, ankle pain.

 ~

www.clinicalsomatics.ie