{"id":6790,"date":"2016-01-22T09:10:28","date_gmt":"2016-01-22T16:10:28","guid":{"rendered":"http:\/\/www.somaticmovementcenter.com\/?p=6790"},"modified":"2024-05-10T09:27:50","modified_gmt":"2024-05-10T15:27:50","slug":"how-the-action-response-leads-to-back-pain","status":"publish","type":"post","link":"https:\/\/somaticmovementcenter.com\/how-the-action-response-leads-to-back-pain\/","title":{"rendered":"How the Action Response Leads to Back Pain"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1\"><p style=\"font-size: 22px; line-height: 32px;\">You can listen to Sarah&#8217;s podcast on this topic here:<\/p>\n<p><iframe style=\"border-radius: 12px;\" src=\"https:\/\/open.spotify.com\/embed\/episode\/45hPpDDyBmsHMMNCpxNSBT?utm_source=generator\" width=\"100%\" height=\"152\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-2\"><h1>How the Action Response Leads to Back Pain<\/h1>\n<h2><strong>How and Why We Develop the Natural Curves in Our Spine<\/strong><\/h2>\n<p>In the first few months of life we are entirely helpless, unable to crawl or even sit up by ourselves. We have spent nine months curled up in the fetal position and have yet to gain control of the extensor muscles of our neck and back, which allow us to lift up our head and arch our lower back.<\/p>\n<p>Around three months of age, we finally succeed in lifting our head off the ground when lying on our stomach. A few months later, the muscles in our lower back are activated, allowing us to crawl, sit up, and eventually stand and walk.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 hundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-overflow:visible;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_2 1_2 fusion-one-half fusion-column-first\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );margin-right: 4%;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-3\"><p>Once we are using the extensor muscles of our back and neck on a regular basis, the cervical and lumbar curves in our spine will begin to develop. These are called <em>lordotic<\/em> curves, and they curve in the opposite direction as the <em>kyphotic<\/em> curves of the thoracic and sacral portions of the spine.<\/p>\n<p><strong>The natural kyphotic and lordotic curves of the spine are essential to our spine&#8217;s ability to absorb shock; they allow the spine to function like a big spring.<\/strong> If we didn&#8217;t have these curves, our vertebrae would be stacked on top of each other in a straight line, and compressive forces would cause a great deal of damage and pain.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_2 1_2 fusion-one-half fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-4\"><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6795\" src=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-2.jpg\" alt=\"action response back pain\" width=\"300\" height=\"450\" srcset=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-2-200x300.jpg 200w, https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-2.jpg 300w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-5\"><h2><strong>The Action Response<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>In infants, the contraction of the back and neck muscles in response to the instinctive desire to become mobile is called the Landau Reflex. <strong>But even after we learn how to stand, walk and run, our extensor muscles automatically contract every time we want to get up and go; this is the action response.<\/strong> We arch our back, lift our head, pull our shoulders back, stick out our chests, straighten our knees, and rotate our legs outward.<\/p>\n<p>Our action response is also triggered by eustress, or positive stress, such as giving a presentation or meeting our new boss. Whenever we want to make a good impression and be on our game, we instinctively contract our back muscles so that we stand up straight, look taller, and appear to be confident. <strong>This posture prepares us both physically and psychologically for action.<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_2 1_2 fusion-one-half fusion-column-first\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );margin-right: 4%;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-6\"><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6801\" src=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-3.jpg\" alt=\"action response back pain\" width=\"159\" height=\"300\" srcset=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-3-159x300.jpg 159w, https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-3.jpg 199w\" sizes=\"(max-width: 159px) 100vw, 159px\" \/><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_1_2 1_2 fusion-one-half fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-7\"><p>We subconsciously associate this upright, often arched posture with confidence, strength, youth and beauty. It is no coincidence that the military trains soldiers to stand up straight and stick out their chests. The action response posture shows the enemy that they are ready for a fight. And we find it much more pleasing to look at someone who stands erect rather than rounded over; imagine watching a dancer or ice skater who was slouching as they performed.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-8\"><h2><strong>The Negative Effects of the Action Response<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>So far, the action response sounds pretty great. It prepares us for action and automatically makes us look and feel more confident.<\/p>\n<p>When our action response is triggered once in a while, it is great. But when it&#8217;s activated constantly by a high-stress job or practiced repetitively as part of physical training, <strong><a href=\"https:\/\/somaticmovementcenter.com\/muscle-memory-and-sensory-motor-amnesia\/\" target=\"_blank\" rel=\"noopener noreferrer\">the pattern of muscular contraction becomes learned<\/a><\/strong>. So even after you retire from your stressful job or quit dancing, your back muscles remain habitually tight, causing soreness, pain, and often structural damage to intervertebral discs.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_2 1_2 fusion-one-half fusion-column-first\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );margin-right: 4%;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-9\"><p>Once the action response has become habitual, and we are subconsciously holding our lower back muscles tight all the time, pain becomes pretty much inevitable. When the extensor muscles of the back are chronically contracted, they will typically pull the lumbar spine into <strong>hyperlordosis<\/strong>. The exaggerated arching of the lower back compresses the discs in between the lumbar vertebrae, often <strong>causing the discs to bulge or herniate<\/strong>. People with tight lower back muscles often experience <strong>sciatica<\/strong> due to compression of the sciatic nerve as it exits the spine in between the lumbar vertebrae. Tight lower back muscles also <strong>compress the sacroiliac joint<\/strong>, causing pain and inflammation, and potentially shifting the joint out of alignment.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-9 fusion_builder_column_1_2 1_2 fusion-one-half fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-10\"><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6797\" src=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-4.jpeg\" alt=\"action response back pain\" width=\"150\" height=\"370\" srcset=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-4-122x300.jpeg 122w, https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2016\/01\/Action-Response-Back-Pain-4.jpeg 150w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-10 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-11\"><h2><strong>Reversing the Effects of the Action Response<\/strong><\/h2>\n<p>The negative effects of the action response can be prevented, alleviated, and often eliminated by re-educating the nervous system to release the chronic muscular contraction in the back muscles. In order to re-educate the nervous system, we must go through an active learning process involving slow, conscious movement.<\/p>\n<p>The most effective way to teach the nervous system to release chronic muscular contraction is with the movement technique of <strong><em><a href=\"https:\/\/somaticmovementcenter.com\/pandiculation-what-is-pandiculation\/\" target=\"_blank\" rel=\"noopener noreferrer\">pandiculation<\/a><\/em><\/strong>. Pandiculation sends accurate biofeedback to the nervous system, resetting the <strong><a href=\"https:\/\/somaticmovementcenter.com\/gamma-loop\/\" target=\"_blank\" rel=\"noopener noreferrer\">gamma feedback loop<\/a><\/strong>, which controls the resting level of tension in our muscles. Thomas Hanna developed the technique of pandiculation and incorporated into his system of neuromuscular education called <strong><a href=\"https:\/\/somaticmovementcenter.com\/what-is-somatic-education\/\" target=\"_blank\" rel=\"noopener noreferrer\">Clinical Somatic Education<\/a><\/strong>.<\/p>\n<p style=\"font-size: 18px !important; line-height: 28px !important;\">Check out these other posts about reflexes, stress and posture:<\/p>\n<p style=\"font-size: 18px !important; line-height: 28px !important;\"><a href=\"https:\/\/somaticmovementcenter.com\/withdrawal-response-rounded-posture\/\" target=\"_blank\" rel=\"noopener noreferrer\">How the Withdrawal Response Leads to Rounded Posture<\/a><\/p>\n<p style=\"font-size: 18px !important; line-height: 28px !important;\"><a href=\"https:\/\/somaticmovementcenter.com\/flexor-reflex-pain\/\" target=\"_blank\" rel=\"noopener noreferrer\">How the Flexor Reflex Leads to One-Sided Pain<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-margin-top:15px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-11 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-12\"><h2><strong>Recommended reading:<\/strong><\/h2>\n<p style=\"font-size: 19px; line-height: 29px;\"><strong><em><a href=\"https:\/\/somaticmovementcenter.com\/somatics-book-pain-relief-secret\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Pain Relief Secret: How to Retrain Your Nervous System, Heal Your Body, and Overcome Chronic Pain<\/a><\/em><\/strong> by Sarah Warren, CSE<\/p>\n<p style=\"font-size: 19px; line-height: 29px;\"><a href=\"http:\/\/www.amazon.com\/Somatics-Reawakening-Control-Movement-Flexibility\/dp\/0738209570\/ref=sr_1_1?ie=UTF8&amp;qid=1452358569&amp;sr=8-1&amp;keywords=somatics\" target=\"_blank\" rel=\"noopener noreferrer\"><em><strong>Somatics: Reawakening the Mind\u2019s Control of Movement, Flexibility and Health<\/strong><\/em><\/a> by Thomas Hanna<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":6794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50,11,29],"tags":[],"class_list":["post-6790","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-pain","category-clinical-somatic-education","category-posture"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How the Action Response Leads to Back Pain - Somatic Movement Center<\/title>\n<meta name=\"description\" content=\"The Action Response causes us to automatically contract our back muscles and arch our back. 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