Somatic exercise might sound like just another wellness trend, but if you’ve been struggling with chronic pain, it’s worth a closer look. Unlike traditional stretching or strength training, somatic exercise focuses on retraining the way your body moves. It’s about waking up muscles that have been stuck in painful patterns and teaching them how to move efficiently again. The best part? It’s gentle, accessible, and something you can start today.
What is Somatic Exercise?
The word somatic means “of, related to, or affecting the body.” Somatic exercises involve consciously listening to your body and paying attention to the internal sensations and experiences during movement. This approach helps relieve tension, improve mobility, and promote overall physical and mental well-being.
Somatic exercises focus on awareness—how the body feels during movement rather than just the movement itself. Instead of passively stretching tight muscles or forcing movement through pain, somatic exercises use slow, deliberate movements to reset tension levels. The goal is to re-educate your muscles and nervous system so that movement becomes easier, more fluid, and pain-free.
The key principle behind somatic exercise is pandiculation. You know that satisfying full-body stretch that cats and dogs do when they wake up? That’s pandiculation—a natural way the body resets muscle tone and function. In somatic movement, we use guided versions of this same process to help ease chronic pain and stiffness.
Why is Somatic Exercise Useful for Chronic Pain?
Chronic pain often develops when the body adapts to stress, injury, or repetitive movement patterns. Over time, muscles get stuck in a loop of tension and dysfunction, leading to discomfort that doesn’t go away, even after rest. Somatic exercise can break this cycle by:
- Releasing chronic muscle tension
- Improving coordination and movement efficiency
- Reducing compensation patterns that contribute to pain
- Encouraging relaxation and reducing pain signals from overworked muscles
- Restoring flexibility and mobility without force or strain
Many people with chronic pain find that traditional stretching or strengthening exercises don’t work well for them. If stretching has ever made your pain worse or strengthening exercises left you feeling more tense than before, somatic movement could be the missing piece.
Tap Into Your Emotions Through Movement
Practitioners of somatic exercise often report not only physical benefits but also emotional relief. Many experience a sense of lightness, increased calm, and a reduction in stress. Somatic exercises encourage relaxation and body awareness, which can help release emotional tension stored in tight muscles. This is why somatic practices are gaining popularity for both physical and emotional well-being.
As you focus on the sensations in your body, you may also uncover emotions or thoughts tied to the tension you’re holding. By moving slowly and intentionally, you allow your nervous system to relax and reset, which can bring a deep sense of emotional release and healing.
What Types of Pain is Somatic Exercise Appropriate For?
Somatic exercise is particularly helpful for pain conditions where muscle tension, movement compensation, or postural issues play a role. Some of the most common types of pain it can help with include:
- Musculoskeletal pain: Chronic back pain, neck pain, shoulder tightness, hip and knee discomfort
- Tension-related pain: Fibromyalgia, tension headaches, TMJ dysfunction
- Post-injury or post-surgical stiffness: Helps when pain persists even after healing
- Repetitive strain injuries: Carpal tunnel, tendinitis, or other movement-based discomfort
Unlike many exercise programs that focus on pushing through pain, somatic movement meets your body where it is. This makes it an excellent option for people who need a gentle, low-impact approach to movement.
Who Should NOT Do Somatic Exercise? (Contraindications)
While somatic exercise is generally safe, there are a few cases where caution is needed. You should avoid or seek medical advice before trying somatic exercises if you have:
- Recent surgery or unstable fractures that require specific healing protocols
- Severe neurological conditions (e.g., advanced Parkinson’s or multiple sclerosis) that affect motor control—work with a trained professional
- Acute inflammation or infection in muscles or joints
- Vascular conditions (e.g., deep vein thrombosis, aneurysms) where slow movement could pose a risk
- Severe dizziness, fainting, or balance issues without medical assessment
If you’re unsure whether somatic movement is safe for you, check with your healthcare provider before starting.
How to Try Somatic Exercise
If you’re curious about how somatic exercise feels, here are a few beginner-friendly movements to get you started. These exercises are designed to be slow and gentle—no force, no pushing into pain.
1. Somatic Neck Release (Great for neck and shoulder tension)
- Sit or lie down in a comfortable position.
- Slowly turn your head to one side, noticing when you feel resistance.
- Gently engage the muscles of your neck as if resisting an imaginary force, then relax and slowly turn your head further.
- Repeat a few times, then switch sides.
2. Pelvic Tilts (Helps with lower back pain and stiffness)
- Lie on your back with knees bent and feet flat on the floor.
- Slowly tilt your pelvis forward, slightly arching your lower back.
- Then tilt your pelvis back, flattening your spine against the floor.
- Move gently between these two positions, focusing on awareness rather than intensity.
3. Arch and Flatten (Resets muscle tension in the spine)
- Lie on your back with your legs straight.
- Slowly arch your lower back, lifting it slightly off the floor.
- Then relax and let your back sink down.
- Perform this movement slowly and intentionally.
Somatic exercises should feel soothing, not like a workout. If you feel any discomfort, ease up on the movement and focus on relaxation.
How to Find a Skilled Somatic Exercise Provider
While many somatic exercises can be done at home, working with a knowledgeable provider can help you get the most out of this practice. Here’s what to look for:
Qualifications to Look For:
- Training in a recognized somatic movement approach (e.g., Hanna Somatics, Feldenkrais, Clinical Somatics)
- Background in movement therapy, physical therapy, or neuromuscular re-education
- Experience working with chronic pain patients
Red Flags:
- Promises of instant pain relief (somatic work takes time and practice!)
- Programs that encourage pushing through discomfort
- Lack of focus on slow, controlled movements
Final Thoughts
Somatic exercise offers a powerful yet gentle way to reset your body’s movement patterns and reduce pain. If you’ve felt stuck in a cycle of tension and discomfort, it’s worth trying. Start small, move slowly, and pay attention to how your body responds. With time and practice, you might just discover a new way to move through life—without pain holding you back.
