home learn about your condition about somatics site contents store testimonials contact Lawrence Gold


Get Lower Back Pain Relief

Do you have some of these symptoms?

  • back muscle spasms
  • sore, tired back
  • burning in the buttocks
  • "catches" in your breathing
  • popping in your back
  • inability to straighten up

Have you already tried ... ?

  • Physical Therapy
  • Chiropractic
  • Massage
  • Acupuncture
  • Muscle Relaxant Drugs
  • Strengthening and Stretching
  • Electrical Stimulation
  • Surgery

Health A-to-Z Four Star Award As Featured On EzineArticles YOGA SEAL Elite Site Seal Better Internet Bureau Seal of Endorsement


It's been a while since you could stand up straight, or comfortably bend over and lift something without pain.

You've been through a lot of different therapies, with middling results. This article explains why those results were what they were -- and explains something that reliably works far better -- to the point where you can do whatever you want without pain.

A new category of therapeutic exercises affects the cause of back muscle spasms -- distorted muscle/movement memory -- and causes muscles to let go without stretching. I am not exaggerating, but stating a fair expectation for this new type of exercise, called, "somatic education exercises".

Of course, I don't expect you to take my word for it. However, if you find my explanations make sense, I expect you will test my words by doing what I show in the video at the bottom of this page. There's nothing like experience.


Lower Back Pain Relief Exercises for Relief That Lasts

written by +Lawrence Gold | View Lawrence Gold's LinkedIn profile profile
Certified Practitioner, Hanna somatic education®



  • Click, here, and read about my own relief from back pain.

  • Wikipedia | on Somatics



    This article explains back pain in a way that makes more sense than the standard explanations and offers a way to reduce or extinguish your back pain in weeks or less. The results are telling and it can work, for you.

    Test what's here. Then, decide whether it's for you.



    • Bad spinal alignment, subluxations, bulging, herniated, or degenerating discs, "spinal arthritis", spasms and pain all come from chronic, high back muscle tension, not the other way around.

    • Adjustments "put the cart before the horse," by addressing effects as if they were the cause.

    • Muscle/movement memory, formed during violent injuries, surgeries, repetitive movements, and long-term stress maintains high back muscle tension that causes all of the above symptoms of back pain.

    • If you have back muscle spasms, your back muscles are too tight, so tired they feel weak. Strengthening exercises go exactly the wrong direction -- toward tightening already-too-tight muscles.

      (click) | TO EXPLANATION |



    • Do anything a person without back trouble can do:
      • sports
      • heavy lifting
      • bending, straightening, twisting and turning

    • ... free of the need to
      • maintain neutral spine position
      • strengthen back or abdomen
      • get adjustments or therapy


    The video at right shows an actual (not simulated) somatic education session to end lower back pain.

    On-screen comments highlight key points for best results in your own practice.



    Somatic education exercises end back pain by creating new muscular control. Spastic muscles let go and relax so completely that spasms no longer occur, even during heavy lifting. You have full strength.

    The shift is painless and progresses with each practice session. You'll notice that the pain is less, your balance has shifted more over the centers of your feet, and you feel taller.


    Letter of Reference

    "The referrals that I have made to Lawrence [Gold] were people that I felt were suffering from complex motor behavior abnormalities that had to do with muscle imbalance and the lack of motor control. His utilizing Hanna Somatic Re-education has allowed these patients to regain what the chronicity of their injuries has taken from them. We know that muscles can be pain generators. Muscles suffering from neurologic altered input can react in two ways. The first is by becoming hypertonic and short, and the other is by becoming reflexly inhibited and flaccid.

    Lawrence's treatment techniques and keen eye in evaluation have been a key modality ... to restore balance to these altered systems. Lawrence's ability to both diagnose, educate, and restore a better understanding with patients is his best attribute. He is well written, well-spoken, and is an asset to have as a key staff member in a multi-disciplinary approach to musculoskeletal injury and chronic pain."

    -- Janine Talty, D.O.
    M.P.H., Biomechanics
    Watsonville Community Hospital
    Wellness and Rehabilitation Center
    Watsonville, CA



    This is not about "strengthening and stretching, and then holding a neutral spine position". It's about not needing to hold a neutral spine position -- or any position. It's about freedom to move.

    It's not about, "standing upright causes back trouble" -- "It's Evolution's Fault -- We Were Never Meant to Stand Upright".

    That's the view of those who make a living out of delivering long-term therapy rather than of clearing up the problem in a reasonable period of time.


    Photo of Lawrence Gold and client, at work.


    Therapists hold fairly uniform opinions about how to relieve back pain -- strengthening, stretching, adjustments and massage.

    Their typical expectations: a long, slow recovery period with a still-delicate back and a prognosis of lifelong care.

    You should expect better than that.

    Somatic education exercises to retrain movement memory provide the results one would hope for, from therapy: reliable, rapid, durable relief.

    Test what's available on this page. Results are telling. It works. If you need more, work with me, one-on-one live-on-line or in person.




    • lower back pain
    • back muscle tension/spasm
    • strengthening and stretching
    • the cause of subluxations
    • lifting injuries
    • spinal misalignment
    • bulging/degenerated discs
    • sciatica

    GLOSSARY OF MEDICAL BACK PAIN TERMS explained clearly in layman's terms, excerpted from Get Free from That Back Pain | Nine Movements to Recondition Your Back for Any Activity


    Immediate Answers to Ten Basic Questions:
    Back Pain Q&A.

    Topics in the Present Write-up:

    When prescribing a treatment for back pain, the obvious first question a health-care provider must ask is, "What is the cause?" Is it muscular? skeletal? disc? nerve? or something more?

    While always involving one or more of those four, the more important answer is, "something more", as you will learn.

    Pain in the back, itself, usually comes from muscles in spasm; the pain is the "burn" of muscle fatigue.

    When it's not muscle pain, pain in the buttock or legs comes from tight muscles that compress the sciatic nerve where it emerges from the spinal column, or passes through the buttock (sciatica).

    Disc herniation (bulge) or rupture, commonly caused by tight muscles, leads to nerve root compression that shows up as nerve pain distant from the location of the disc, itself.

    Although some experts and practitioners cite "ligament strain" as the cause, that's rarely the case, and in any case ligament strain is an effect, not a cause.

    "Spinal arthritis" and "facet joint syndrome" are not a disease entities, in themselves, but result from overcontracted back muscles causing neighboring vertebrae to rub and irritate each other.

    All of these conditions trace back to that "something more", which I will explain in detail.


    A Body is More Than a 'Marvelous Machine'

    A living person is more than a machine. However, most approaches to back pain treat us as if we were a machine whose parts can be adjusted, as if our muscles are unresponsive objects that, if stretched, will stay stretched.

    Well, we don't stay stretched, do we? (Otherwise, we wouldn't have to stretch again, and again.) If you've had treatment based upon stretching and you still hurt, you've seen that stretching doesn't work -- though you might not yet have reached that conclusion, in hope that it might yet work.

    Doctors and therapists who administer treatment based on the body-as-machine idea expect therapy to take a long time and for you to remain in danger of relapse. (If you don't believe me, ask them.) They may have told you that you'll have to be careful of your back for the rest of your life and that you'll have to maintain a neutral spine position at all times.

    The "body as machine" idea misses something basic: muscle/movement memory controls our back muscles and spinal alignment -- memory, not body-mechanics. If you get a spinal adjustment or do stretches or get massage, your muscle/movement memory resets your back muscles to the high state of muscular tension that caused the back pain to begin with, and you're back where you started, or close to it.

    If you have had therapy that treats your body like a machine without regard for your sensibilities (as in surgery, strengthen-and-stretch therapy, electrical stimulation, heavy massage or fast adjustments), you may have experienced a rebound spasm and even more pain. If the rebound pain lasts for more than a day or two, that's not "par for the course"; it's a setback. Isn't it?

    An Alternative

    Maybe, what would work better is a more relevant -- and more humane -- approach. Address the muscle/movement memory conditioning that controls your back muscles.

    Your back is already sensitized and reactive. Wouldn't you like to be brought to ease? What if, instead of treating you like a machine (or with a machine), we bring you to ease with a non-invasive, self-controlled, "low-tech/high-touch" procedure that addresses your muscle/movement memory? What if changing your muscle/movement memory could bring you to a lower-stress, more easeful state even under desperate conditions such as severe back pain with disc bulges or nerve entrapment -- and do it so completely and so reliably that you no longer have to have any treatment or worry about a recurrence of symptoms?

    I'm not posing this as a casual, fanciful, speculative "what if" question. I'm posing it as a question with consequences for your life, comfort and well-being. What I've just described is what I'm promising, here.

    The approach I present here has helped thousands of people (not millions, yet) who have already had unsuccessful back surgery or other procedures to end back pain and recover freedom of movement. The results are highly reliable.

    The video, above, shows one such person. This is a good time to take a moment to view it, if you haven't, already -- or listen to the webinar recordings, or both.


    Back Spasms -- The Therapist's Quandary

    Medical practitioners, including physical therapists and surgeons, face a peculiar quandary with regard to back pain in general: because their patients' pain so often comes from back muscle spasms, much of their efforts go toward ending muscle spasms or correcting their consequences (facet joint pain, herniated discs, spondylolisthesis/slipped disc).

    Still, according to one physical therapist, the likelihood of a back pain patient returning in another episode of back pain is about 80%. Back surgeries have a success rate of about 15% and orthopedic surgeons are reluctant to perform them. The most commonly used approaches to muscle spasms, including massage therapy, help, but typically bring only partial relief. Has this been your experience?

    Patients also face a quandary: money concerns. If you limit yourself to methods of treatment covered by health insurance, you are, in effect, choosing (at best) a longer recovery period. Is the money saved worth it? Maybe it is, maybe it isn't.

    However, back exercises of the type described and shown here -- somatic education exercises -- potently support all forms of conventional treatment. That means complete recovery in days or weeks, instead of months or years. Your trying something new will be rewarded by new results: faster improvement.


    About Back Pain Therapies -- Old and New

    Most therapists hold that back pain comes from weak muscles and so have you doing "strengthening exercises".

    This conclusion is understandable, but wrong. Your back muscles may feel weak and in need of strengthening, but they're just tight and tired. They need relaxation, just as you do -- not higher muscle tone (exactly the direction leading to spasm).

    Most therapists see that you have tight muscles and so have you doing stretches.

    This approach is also understandable, but wrong. Muscles get and stay chronically tight from one cause: muscle/movement memory formed by injury, repetitive movements, or long-term stress.

    Stretching changes muscle/movement memory, at best, very very slowly. If stretching were a good answer, people who stretch would no longer have back problems.

    It begins to look as if "The Stretching 'Emporer' has no clothes", doesn't it?

    Tight muscles change spinal alignment, and unhealthy spinal alignment implies the need for strengthening and stretching to those who think of the body as a marvelous machine.

    But the problem isn't in your back muscles, themselves, but in the muscle/movement memory that controls them. Change your muscle/movement memory, change your back.

    It's simple: When muscles relax, they get refreshed (feel stronger); they lengthen and no longer seem to need stretching. Spasms end, spinal alignment normalizes, suppleness improves, and strength returns faster than by biomechanical methods. That's the breakthrough.

    A more direct approach, then, is to change your muscle/movement memory. With that, you still may not believe that you're 'out of the woods' until you test yourself with the demands befitting a healthy back. Test youself -- after you've thoroughly done the complete program offered, here. Lift something heavy.


    Why Back Pain Strikes Suddenly

    Let's take another look at back pain that casts new light on conventional treatment.

    Unless you have had a violent accident, your back pain, sudden or chronic, has been coming for a very long time. Muscular tension builds up for a long time before crossing the point of no return and becoming a back spasm. Then, like the proverbial "straw that broke the camel's back," a small movement can trigger a large muscle spasm.

    So, we return to the therapists' quandary: back spasms. What causes back spasms? What controls muscular tension?

    The answer may be obvious to you: your brain, the seat of muscle/movement memory, the master control center for your muscles; your brain causes your muscles to go into spasm.


    Muscle/Movement Memory Runs the Show

    Muscular control has two parts: the ability to regulate muscular tension (regulate strength and relaxation) and the ability to sense muscular tension. Both abilities are needed, and both are controlled by muscle/movement memory.

    Muscle/movement memory sets the resting tension level of muscles, beyond which you can't relax. Muscle/movement memory sets the readiness of muscles to contract (and go into spasm). Muscle/movement memory controls the situation.

    As with all memory, muscle/movement memory resides in the brain, a product of habit formation, repetitive use patterns, and intense, painful experiences. By concentrating on muscles or skeletal alignment instead of on muscle/movement memory, common therapeutic methods -- everything from soft-tissue manipulation, surgery, spinal decompression/inversion therapy, and most therapeutic exercises in general -- miss the center of the problem.

    Your experience: When you've had therapy, did your doctor or therapist emphasize strengthening and stretching? Did (s)he give you abdominal strengthening exercises, i.e., crunches, and tell you, "These exercises will strengthen your back"? Did you get massage or some other form of bodywork? Did it work? That's my point.

    Retraining muscle/movement memory is the key to recovery from back pain. As you create healthier muscle/movement memory, you recover comfortable freedom of movement; you recover the ability to relax; you stay more relaxed without thinking about it.

    About (click:) clinical somatic education

    A View That Makes Sense


    Muscle weakness is not the issue. Muscle fatigue is the issue. Try as you might, you can't remedy muscle fatigue by strengthening tight muscles.

    Spinal alignment is not the central issue. Muscular pulls that shape spinal alignment is the issue; bones go where muscles pull them.

    Muscle/movement memory is the issue. It has final say on the activity of your back muscles.

    Normalize muscle/movement memory.

    Be intelligently skeptical. Test my words, risk free. Invest 90 minutes and no money.

    Be informed by direct, new experience, not conventional opinion or unsuccessful, previous experiences.

    Before you try something new, you should:

  • feel that the approach makes sense
  • know that it's worked for others
  • have access to advice, if needed
  • test it before you buy it
  • Which program? Click here.


    One or two practice sessions are enough to feel your back relax, lengthen, and flatten to a more comfortable alignment. The release accumulates.

    Click for a free two-week evaluation period of Get Free from That Back Pain, the entire program. You get the full electronic download of the program. Get some experience. You'll know within two days if it's for you.

    If, after two weeks, you're satisfied with your progress, a payment of $98.50 will levied every four weeks (two payments) $197.00, total. If not, click the button, below.

    (ELECTRONIC DOWNLOAD - See "Item Description" on your Subscription Acknowledgement from PayPal.)

    Quit 2-Week Tryout button

    The Benefits

    • fast relief that lasts and accumulates
    • full comfort lifting and twisting
    • full flexibility and strength
    • no need to maintain "neutral" spinal position
    • therapy over


    Get Free from That Back Pain

    To bookmark this page (Windows):


    To give your feedback on the exercise, bookmark this page, do the exercise, then return to this page and click here.



    The Institute for Somatic Study and Development
    Herrada Road, Santa Fe, NM 87508

    Lawrence Gold, C.H.S.E. Publications | Credentials | Personal Page
    Telephone 505 819-0858 | TERMS OF USE | PRIVACY POLICY | CONTACT: Click here to send email.


    This article may be reproduced only in its entirety.