Clinical Somatics Exercise for Lower Back Pain Relief - The Most Effective Back Pain Exercise

[@MsHappy]

I've tried a number of somatics channels. This was the best I've come across so far. Really appreciate your very specific instructions. Thank you, I'll be exploring more of your somatic offerings. 🙏

[@leilaniford3574]

Years of dull ache around my sacrum feels at last gone. Thank you.

[@kellyb9287]

I did these exercises this morning along with an upper back release. I have never felt so relaxed... it's just unreal. I registered for your course... looking forward to feeling even better!

[@habibamansoor995]

Hey! This is Habiba from Pakistan. I have been suffering from fibromylagia and have chronic back pain. For me physio is not possible due to work routine and long distance physio facilities. So insrarted self learning and landed on this video through add. I must say remarkable!

[@habibamansoor995]

It helped me a lot. After few turns I feel like I am gliding in air

[@monikanowotny1766]

wow, I couldn't walk or stand for the past two days because of my lower back. after 10 minutes of this I was able to stand up straight and do normal length strides. WOW!

[@natalag3411]

This is great with clear explanations-I have to be sure to keep the movements small and go slowly because on one side I’m “crooked” (for lack of a better word...)

[@Pooknottin]

Thankyou for your post. I find group classes and the like very uncomfortable, so I'm grateful to find some material here to give me an idea of what I might expect from somatics without having to go in person. I'm afraid that I found the entire exercise very difficult and painful however. I'm sure this doesn't reflect on the exercise itsself, but am now concerned that my injury may be too severe for this kind of treatment. I'll persevere for a few more days though.

[@nicoleurdang4909]

Excellent instruction. Thank you.

[@riorio6571]

Had severe lower back pain for years, aggravating severely 9 months ago, impacting my daily life tremendously. Visits to chiropractor, physio and Bowen therapists increased, with the severe pain intervals increasing too. Stretching was worsening the pain and I had to stop my exercises. Devastated, I found Sarah's video 3 months ago. What a BLESSING! Did the Arch and Flatten PLUS Iliopsoas Release and it worked wonders. After one time only my pain level was reduced by 50%. Repeated the exercises 2x daily and after 2 weeks my lower back pain was as good as gone. Sceptical at first, I had put this practice to the test with much success. I signed up for the level one and two classes and I am SO glad I did! Halfway through level 2, not only is my lower back pain gone for good, but my hips and shoulders are leveled out, pelvis straight, scoliosis gone. My body is totally relaxed and pain free! The classes are well designed, it feels like Sarah's my personal trainer. The cost is as much as were two visits to my (EX-)chiro! 😊👍❤️🙏 Link to Arch and Flatten PLUS Iliopsoas Release 👇 somaticmovementcenter.com/iliopsoas-exercise/?locale=en

[@somaticmovementcenter]

Thank you so much for sharing that! I am so happy to hear how Clinical Somatics has helped you!!! Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@cukiyoga3953]

Raja Pranayama...we work exactly this in yoga class for backpain relief

[@MusicMedicineMC]

Wow that actually helped ease some of my low back pain! Thank you!

[@francinegryspeerdt18]

Most usefull video on this topic❤

[@robh5695]

Thank you. That feels great!

[@chooihuangtan1230]

I have recently been introduced to Somatics and have also bought the Somatics Book. I have Thoracic Outlet syndrome and am following the exercise as per the book. Can you please advise how many times per day I should be doing the exercise? Can I do as many times as I like ? Thanks in advance

[@simoneprager800]

Beautifully explained - practicing it since years

[@sheltonmoreland1589]

Outstanding!!!

[@samanthaplaatjies254]

Wow! I feel so much better!

[@fredsmith1391]

Tx so much the back exercises have worked wonders.

[@puravidata22]

veru well guided! thank you

[@TamaraJorquiera]

Hi, lovrd the arch and flatten, but couldn't find the psoas release video. Couldn't you help me find the link? Please?

[@somaticmovementcenter]

Here you go! somaticmovementcenter.com/iliopsoas-exercise/

[@gonzalollache7306]

Thanks for the work!

[@thelastgeneration1926]

Can u do more vids like this

[@belencisneros1451]

Thank you for sharing this video! I am new to Somatic Movement. I have been just recently learning about pandiculation. I have a question: at one part you mention that we should release as slow as 14 counts, however, during the rest of the video it doesn't seem like we take that long when releasing. Would it be ok to do the exercises at my own pace to allow more time for releasing? Also, could I do the exercises more than a couple of times, like in the video? Thank you!

[@somaticmovementcenter]

Yes, you should absolutely do the exercises at your own pace. Occasionally I'll count while releasing to help students understand how slowly they should be releasing in order to benefit from the pandiculation. But ideally, you'll be able to tune into the pace that your nervous system needs to contract and release in order to benefit from the movement. As far as number of repetitions, there's no benefit to overdoing it. The nervous system can get easily overwhelmed if you try to do too much too fast. And if you do a lot of repetitions, you may start to do them in a habitual manner rather than a conscious, exploratory way. I hope that helps!

[@belencisneros1451]

@@somaticmovementcenter Thank you for your answer! I looked up your website and I am looking forward to buying your Level 1 course!

[@mezzofeldenkrais6131]

Lovely!

[@Lovebug927]

Is this good for tightness above the pubic bone and stomach?

[@somaticmovementcenter]

Yes, this exercise releases chronic tension in the abdominals and the lower back muscles. I recommend doing this daily, and focus on releasing out of the contractions (both the Arch and the Flatten) as slowly and consciously as you can. Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@Lovebug927]

I have abdominal muscle strain is this good for it?

[@somaticmovementcenter]

Yes, this exercise should be helpful for you!

[@zeenuf00]

Top much information. Just show me how to do it

[@amanullahkhan1563]

Daily 10Am auto start exercise video

[@mohammedarif2531]

Hello, I visit your website i read about scoliosis i m also suffering from scoliosis First diagnosed when 16 now i m 19 It is 55° S shaped curve. Do u have treatment for this?

[@traciedavies8]

Are we laying down or standing is there a visual version of this video as new to this it was all black glad I stayed

[@somaticmovementcenter]

Hi Tracie, The video begins with a standing awareness exercise, during which the screen is black. You should be standing up with your eyes closed, just listening to the audio, to do this part. The video demonstration begins after that, at 1:40 in the video. I hope that helps!

[@lw7654]

This is just like a pelvic tilt?

[@somaticmovementcenter]

Different movement modalities practice different versions of this movement, and some may call it a pelvic tilt. I encourage you to practice along with this audio and follow the instructions, in order to get the benefit of practicing this movement as a pandiculation. You can learn more about Clinical Somatics here: somaticmovementcenter.com I hope that helps!

[@lw7654]

Thank you@@somaticmovementcenter

[@katepeterson9096]

Thank you! I will practice this daily, but after just one practice this has relieved my heel pain by 80%.

[@jessesteele2620]

Are you supposed to be breathing through your nose or mouth?

[@amanullahkhan1563]

Yes

[@immortalnow]

The first video version of this was much better ... the all-in-black of this video makes it more difficult to see and understand. Contrary to T. Hannah's ideas, it is essential for a new student to see the exercise demonstrated in an accurate way; the student will then naturally find the way that works for their body. -- I learned Somatics by watching an experienced educator. Yet I saw other students, who never saw demonstrations, struggle and never really understand the process or movements. The first video by the teacher in this video does a much better job of transmitting the movement and principle. While well intended, learning by only audio does not work well and was a flaw of Hannah's theoretical approach ... and blackening your video so the student can't see what you are doing is not helpful or effective instruction.

[@frankm2588]

Yes, the black top on the navy mat made it hard to see.

[@riorio6571]

You have to watch the full video and see it's not all black. Just the standing awareness, (an essential part of the teaching) at the beginning and end of the clip doesn't need images, that's why it's black 😊 I enrolled in Sarah's class one and two and can highly recommend doing so. She gave me my quality of life back 🙏❤️

[@jake407]

It’s being blackened to limit the value of a free video. It’s still about money.

[@gibbsy071]

Hi I've read, and watched videos on the psoas, and they say it is so deeply routed in the muscle, that the only way to release it is through manipulation, hands on treatment, and there is also a piece of equipment that can achieve this, I did actually receive treatment from a practitioner, that released mine but I can't remember there field off my head at the moment. Anyway I remember that there was some sort of release of my Psoas, and I did feel I was moving better afterwards, however it was short lived, a couple of days at most, so how does somatics release it just buy rotation of the pelvis, I'm not trying to disbelieve, but KZbin is full of how to release the Psoas, and most say by manipulating, few without.

[@somaticmovementcenter]

Hi Stephen, Because the nervous system controls the level of tension in our muscles, the only way to reduce the level of tension and make it last is to change the messages that our nervous system is sending to our muscles to stay tight. Unfortunately, nothing that anyone does TO us (any type of manual therapy) can achieve this. Retraining the nervous system must be done by us, through active movement; this is the only way to change how the nervous system controls the muscles. Manual therapy gives short-term relief by temporarily reducing the activity of the stretch reflex. If you'd like to learn more about pandiculation, here are some articles: somaticmovementcenter.com/pandiculation-what-is-pandiculation/ somaticmovementcenter.com/stretch-reflex-myotatic-reflex/ somaticmovementcenter.com/gamma-loop/ somaticmovementcenter.com/psoas-muscle-release-tight-psoas-muscle/ I hope that helps! Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@Chris-hp1wy]

Anyone else struggle to feel the benefit of the Arch and Flatten? Its the primary move of Clinical Somatics, but i hardly feel any change in the tension of my lower back The second movement (the backlift) is a different story - the release felt in the glutes and hamstrings is incredible