How to Introduce Daily Somatic Body Movement for Healing and Pain Release
Most of us will do whatever it takes to succeed.
Whether you’re a CEO, entrepreneur, parent, or busy workaholic, it's easy to get stuck working non-stop in your office for hours at a time. But what toll does this take on your body?
I have several clients who are leaders and strive to be as successful as possible. And as incredible as this is, it can lead to pain and stress on the body if you’re not mindful of your time.
As a holistic practitioner and somatic life coach, I have clients who get auto-immune flare-ups and body pain that are triggered even more when working days at a time on the computer without stopping.
And as much as we do all we can to succeed in our careers and dreams, we can only get so far if our bodies start to wear down. That’s where the importance of somatic body movement comes in, so we can learn to heal and avoid pain throughout our busy daily routines.
If you’re a leader, a manager, or anyone who considers themselves a bit Type A, I know you’ve had times when you push yourself too hard to get the job done. And your body may suffer the consequences.
Recognizing that the pain in your body is related to your emotional, mental, and spiritual well-being is a great start. But how do we know how to manage this pain when we still have work to do? Incorporating simple somatic movement exercises can be the solution.
In this blog, I’ll give you a few somatic body movement tools I offer to my clients just like you– who are hard workers that give and give, but pay the price with body pain and tension.
What Somatic Body Movement Can Do for You
As life gets busy with daily to-dos, it’s easy to go through the motions without giving our bodies the support that they need. Dealing with pain and tension, especially through your daily work day is a call to action for you to slow down and move more.
Somatic body movement can help you heal. And it releases pain in your day to day. Essentially, somatic body movement is moving the body with a focus on internal awareness through the reflection of movement habits and self-directed movement styles.1
It’s bringing mindfulness and sensory experiences to moving the body.
It’s powerful facing your pain and old patterns through somatic movement. Somatic movement must be self-guided, and you’ll have to understand your body and what feels best for it.
And the only true path to health is to become an expert in your own functioning.
Somatic movement exercises take practice and consistency. Your muscles will not release completely all at once. The process of releasing happens gradually in the same way that your body built up the tension.
So how do we release this tension to begin healing? It’s easy to incorporate a few small habits into your workday to move the body and feel the benefits of somatic movement.
4 Somatic Body Movement Tips for Your Work Day
Through busy work days, balancing a business, managing employees, running a family, or whatever other hat you may wear, it’s common for your body to experience pain and tension.
So here are a few somatic body work tips I always recommend to my busy clients to help them feel more connected to their bodies while they’re working.
1. Take a Break From the Computer
Close your laptop for a few days if you’re able to. Believe me, I know how hard this can be. And although it’s not a long-term solution, sometimes your body needs a break.
Musculoskeletal problems– especially back pain and headaches– are commonly seen in those who take part in prolonged use of computers.
So it’s ok to put things on hold for a short period to focus on yourself and your well-being. Then, you’ll be able to show up for your work even more energized, and hopefully pain-free.
2. Stand at Your Desk
Standing desks have been shown to increase subjective health reports and decrease neck and shoulder pain.3
Muscle tension is often due to repeating the same patterns when you’re sitting at your desk. Think about how you’re unconsciously holding your shoulders or tightening your jaw.
For example, I used to always sit at my desk on one foot. But this messed up my hips and my neck. So being able to adjust your posture while you’re working will relieve tension, preventing pain and discomfort in the long run.
Your job is to be as present with your body and system as possible while you’re working.
3. Bring Awareness to What Feels Tense
If you notice you’re starting to tense up, stop what you’re doing and physically touch the tense area of your body. Gently stretch, breathe, and tell yourself to relax.
Being consistent with this will help you take a moment to internalize the sensations and feelings in your body. If your neck starts to ache, stop, and put your hands on it, stretching side to side. Regular stretching can decrease neck and shoulder pain, and increase the quality of life for those of us busy working at computers most days.4
Little time-outs like this may be hard to remember to do at first, but with practice and consistency, you’ll start to feel the benefits. Listen to your body’s needs, and act on tension and strain.
4. Stop What You’re Doing and Move
Throughout your work day, take several moments to get up and move! Whether it’s a quick walk, stretch, or yoga flow, this movement releases tension and allows you to get back to your work with more energy.
Regular exercise breaks during the workday have been shown to decrease pain and help improve overall health conditions.5
When I have days with 5+ hours of computer work, I’ll take a few walks, get up to lie on the floor a few times, and also stretch on the mat at least three times.
These movements allow me to feel fully functional when I come back since I’ve allowed myself those breaks to recharge my body.
More Insight on Somatic Body Movement
The most important somatic body work for your nervous system is introducing you to self-discovery. It’s normal to want a quick fix, as we’ve learned in our modern society. You want someone to give you an exact prescription, or tell you exactly what exercises to do.
We’ve been trained to ask for prescriptions, but I’ve learned our bodies are different and have different needs. You need to learn how to tell yourself you’re safe to slow down and that you have plenty of time.
Use the knowledge you’re learning about taking time to listen to your body and move slower through life with your own internal experience.
Here are some of my closing tips to remind you how to cultivate healing through somatic body movement:
Challenge yourself to focus your attention on your body and what it needs. This might mean walking away from work when your brain tells you not to. Always listen to your body over your brain.
Get past any part of your thinking that’s still aligned with the “quick fix” mentality. This is internal awareness. And believe it or not, you’ll make faster progress if you focus on the learning process for your own body rather than just the end goal.
Practice floor and movement exercises every day, as long as they’re comfortable. Close your eyes and focus your attention inward on what you’re feeling inside your body as you’re moving and breathing. And approach somatic body exercises each day as if it’s the first time you’ve done them.
Be gentle with yourself during somatic body work, and don’t push your body to the point of pain. Instead of forcing a movement, simply allow it. And believe that your health can improve as you get older, and your internal knowledge of your body is growing every day.
As a holistic practitioner and somatic health coach, I’m here to guide you to feeling your best as you navigate your goals and successes. It’s essential to take care of your body first so you can show up as your best self for everything else in your life.
Ready to learn even more about your body's ability to heal and take charge of your overall well-being? Join me in a personal 90-minute root cause breakthrough session to uncover the root cause of your symptoms and begin your healing journey.
I’ll help you discover exactly where you need healing, and I’ll give you the tools you need to overcome the problems you’re facing, uncovering your body's innate ability to heal.
I can’t wait to support you and guide you to becoming an even better version of yourself!
References
Meehan E, Carter B. Moving With Pain: What Principles From Somatic Practices Can Offer to People Living With Chronic Pain. Front Psychol. 2021 Jan 25;11:620381. doi: 10.3389/fpsyg.2020.620381. PMID: 33569028; PMCID: PMC7868595.
Borhany T, Shahid E, Siddique WA, Ali H. Musculoskeletal problems in frequent computer and internet users. J Family Med Prim Care. 2018 Mar-Apr;7(2):337-339. doi: 10.4103/jfmpc.jfmpc_326_17. PMID: 30090774; PMCID: PMC6060916.
Ma J, Ma D, Li Z, Kim H. Effects of a Workplace Sit-Stand Desk Intervention on Health and Productivity. Int J Environ Res Public Health. 2021 Nov 4;18(21):11604. doi: 10.3390/ijerph182111604. PMID: 34770116; PMCID: PMC8582919.
Tunwattanapong, P., Kongkasuwan, R., & Kuptniratsaikul, V. (2015). The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: A randomized controlled trial. Clinical Rehabilitation. https://journals.sagepub.com/doi/10.1177/0269215515575747
Moreira, S., Criado, M. B., Ferreira, M. S., Machado, J., Gonçalves, C., Clemente, F. M., Mesquita, C., Lopes, S., & Santos, P. C. (2022). Positive Effects of an Online Workplace Exercise Intervention during the COVID-19 Pandemic on Quality of Life Perception in Computer Workers: A Quasi-Experimental Study Design. International Journal of Environmental Research and Public Health, 19(5), 3142. https://doi.org/10.3390/ijerph19053142