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.

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http://www.clinicalsomatics.ie

Somatics for Stress Resilience – Empty Your Bucket

We all have a certain capacity for stress, some of us can handle more, others less. The one thing we all have in common though is that we all respond to stress in the same way. We contract, and our muscles tighten. If the stress is ongoing, the contraction and tightening are ongoing.

Let’s compare our personal capacity to handle stress to a bucket. Some people have large buckets, some people have small buckets, and some have medium size buckets.

empty_bucket_thumb

When we experience stress, a little (or maybe a lot) of water is added to our bucket. Over time, we experience more stresses and our bucket fills up with water until eventually there is no more room for any more. The bucket is now heavy and cumbersome. At this point our capacity to handle stress is reached and then breached as represented by the water beginning to pour out over the sides of the bucket. We now have a very heavy and unwieldy bucket spilling water everywhere.

What happens when our stress levels exceed our capacity to deal with the stress?

We have all, at one time or another, experienced times in our lives when we underwent high or ongoing levels of stress. When we have to endure high levels of ongoing stress we inevitably get sick, we get tired, we age quicker, we become unhappy, we become irritable… So as the bucket fills up with water, our bodies become tighter and tighter due to the involuntary muscular contractions in response to the stress. Our bodies EXPRESS stress as tension, and they express excessive stress as excessive tension.

Unfortunately, stress is an unavoidable part of life, so the bucket is going to fill up in response to stress whether we like it or not. But! If we could empty the bucket somehow…

Well there is a very simple way to empty the stress bucket, Somatic Self Care Exercises.

Somatic Self Care Exercises are simple floor based movements that allow you to quickly and easily lower the level of tension in your muscles in a systematic way by pandiculating, effectively tipping water out of your bucket. An empty bucket can take more water if necessary (read handle more stress!) and in this way allow you to be more resilient to the every day stresses we all experience. A daily Somatic practice will allow you to start and/or finish each day, with an empty, light and easy to carry ‘bucket’.

If you would like to learn how to use Somatic Self Care Exercises to relieve stress, increase your resilience to stress,¬† improve your movement and eliminate muscle pain, get in touch with me here…

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www.clinicalsomatics.ie

Pandiculation: Movement Medicine

Pandiculation is the simplest way to restore muscle function and reduce the level of muscular tension held in the body, but what is it and how does it work?

Pandiculation is something we are all familiar with, even if we’ve never heard of it. A ‘yawn’ is a reflexive pandiculation, and something we have all done countless times. We normally think of a ‘yawn’ as a stretch but on closer inspection this is not the case. When we yawn we actually tighten or contract the muscles of our jaw, neck, upper back and often our arms and shoulders, we then slowly relax back to rest. So far from stretching when we yawn, we first contract and then slowly relax, and that is exactly what pandiculation involves.

If you would like to see some truly expert pandiculating, find yourself a cat. Cats possess incredible agility, phenomenal reflexes, can climb anything, turn on a six pence and contort themselves into some bizarre positions in order to clean themselves. They also pandiculate, a lot. Most animals in the wild will pandiculate somewhere in the order of 40-50 times a day. Whenever they wake from sleep they will automatically pandiculate. And why do they do this?

TO PREPARE THEIR NERVOUS SYSTEM AND THEIR MUSCLES FOR MOVEMENT!

Lion_PandaBig cat, big pandiculation.
This lion is pandiculating his back
and neck, not stretching his belly

That is the function of pandiculation, preparing the muscles for movement. Keep that in mind.

So with the ‘what?’ covered, let’s get into the ‘how?’. Pandiculation starts with a strong voluntary contraction/tightening of a muscle or group of muscles (this is a Motor output), this sends new sensory information (input) from receptors in the muscles to the Sensory Cortex of the brain. Namely that the length of the muscle has reduced and the level of tension in the muscle has increased. This new input allows the Sensory Motor Cortex to ‘sense’ or become ‘aware of’ the muscle or muscles in question.

Once this has occured the next step is to slowly and carefully contract less… contract less… contract less all the way back to complete rest. By going slowly, we allow the Sensory Cortex time to sense¬†the muscle lengthening and the reduction in the level of contraction/tension. When the contraction has been fully released we come to complete rest and pause. This pause is critically important as it again, allows the Sensory Cortex the time to sense that the muscle length and level of tension have changed.

By systematically pandiculating all the major muscle groups we can reduce the level of tension held involuntarily in the body at a given time. The result is improved movement, a reduction or elimination of muscle pain, improved co-ordination and proprioception and a deep sense of relaxation.

Remember muscles that are tight/contracting are working. Work requires energy. Unnecessary tightness/contraction is unnecessary work. It is a waste of energy. Your energy.

By pandiculating the muscles involved in the Three Brain Reflexes (Green Light, Red Light and Trauma) we can reset these patterns of contraction so that the muscles can be at rest, no longer distorting our posture, causing pain and draining our energy.

If you would like to learn simple Somatics Exercises you can do any time that allow you to pandiculate all the muscles of the body and improve your movement, get in touch here…

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www.clinicalsomatics.ie

Green Light means Go!

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

The Green Light Reflex is an automatic brain reflex that is activated every time we are called to action, .ie; when our phone rings, when someone calls our name, when we have a deadline looming, when we notice a new email in our inbox etc. The job of Green Light Reflex is to contract all the major muscles of the back of our body so as to enable us to move forwards (see image below). When triggered the muscles of the back extend the spine, the shoulders are pulled back, the lower back is pulled into an arch, the head is pulled back somewhat, the glutes, hamstrings and calves tighten, straightening the legs and rotating the legs outward. It is a very positive reflex, it is this reflex which enabled us to learn how to roll, crawl, walk and run. However, if it is activated too frequently, or too much, it can become habituated. What does this mean?

Green Light_72ppi

Well, the brain gets very good at what it does repeatedly, repetition of actions is the method by which the brain LEARNS. So if a reflex is activated REPEATEDLY the brain LEARNS to be ready to perform that action (activating all the muscles of the back of the body) at all times. The brain will then hold those muscles at a low level of contraction ALL THE TIME. At this point it becomes an involuntary action, in that you are no longer aware that you are doing it. What you will be aware of though is the result of the habitual contraction namely, fatigue and pain in your lower back and hips or any combination thereof. Habituated Green Light Reflex can lead to back pain, herniated discs, sciatica, hip pain and knee pain. You will also notice that you cannot bend forward easily any more as in order to bend forward your back muscles would need to relax and lengthen, but as you have habituated contraction of all the muscles of the back of your body, you cannot do that. So now you have lost voluntary control of the muscles of your back. In Somatic Education we would say you have developed Sensory Motor Amnesia (SMA) in relation to the Green Light Reflex. You can activate the reflex still, in fact you are really good at that, but you have forgotten how to turn it off. The wooden mannequinn below approximates the posture of Green Light Reflex.

Mannequin_Stress_Reflex

If you’re past 30 years of age, you put it down to aging. But let’s be clear, habituation of the Green Light Reflex has nothing to do with aging and everything to do with how you respond to the many different stresses you experience in your life. It is a neurological event that results in a FUNCTIONAL problem. If you end the neurological (brain) event, you can solve the functional muscle problem.

The Green Light Reflex is just one of three sub cortical brain reflexes that are of concern to Somatic Educators. Check back soon to learn about the other two…

Summary:

  1. The Green Light Reflex is an automatic brain reflex.
  2. Green Light Reflex helps us to move forward by contracting the muscles of the back of our bodies.
  3. It is activated many times during the day.
  4. If we activate it too much without turning it off, we forget HOW to turn it off.
  5. When this happens we develop back pain, stiffness, and restricted movement.
  6. Habituated Green Light Reflex can cause herniated discs, back pain, neck pain, sciatica and knee pain among others.

www.clinicalsomatics.ie