Chronic pain is a complex and persistent condition that affects millions of people worldwide. Among the different types of pain, somatic pain is one of the most common, originating from the skin, muscles, tendons, and other soft tissues. This blog post will explore somatic pain, with a focus on somatic tracking—a powerful technique that helps individuals manage chronic pain by retraining the brain’s response to physical sensations. We’ll also discuss how somatic pain differs from other pain types, such as visceral pain and neuropathic pain, and provide practical advice for incorporating somatic tracking into your daily life.
At re-origin, we’ve helped thousands of people manage symptoms of chronic illness by focusing on the underlying cause—the way our brain responds to stress and symptoms. By retraining the brain, you can reduce your symptoms and reclaim your life. Learn more about the re-origin program here.
What Is Somatic Pain?
Somatic pain refers to pain that arises from the skin, muscles, tendons, bones, joints, and other soft tissues. This type of pain is typically well-localized and can be classified into two main categories:
- Superficial Somatic Pain: This pain originates from the skin or mucous membranes. It’s usually sharp and well-defined, such as the pain you might feel from a minor cut or burn¹.
- Deep Somatic Pain: This pain comes from deeper structures like muscles, tendons, and bones. It tends to be more aching and is often associated with conditions like muscle sprains, tendonitis, or joint inflammation¹.
Somatic pain is often easier to pinpoint than visceral pain, which originates from the internal organs and is typically more diffuse and harder to locate. However, when somatic pain becomes chronic, it can become a persistent and debilitating condition that significantly impacts daily life².
What Is an Example of Somatic Pain?
A common example of somatic pain is the pain associated with a muscle injury. Imagine you’ve strained a muscle in your lower back. The pain you experience in this scenario is a type of deep somatic pain, stemming from the muscles and possibly the tendons or bones. This pain is often sharp and localized, making it easier to identify the source¹.
How Somatic Pain Differs From Visceral and Neuropathic Pain
Somatic pain differs significantly from other types of pain, such as visceral pain and neuropathic pain:
- Visceral Pain: This type of pain originates from the internal organs. It is often described as deep, squeezing, or aching. Conditions like heart disease, gastrointestinal issues, and other diagnosed medical conditions involving internal organs often cause visceral pain. This pain is less localized and can be more challenging to treat because it’s not always clear where it’s coming from².
- Neuropathic Pain: This pain arises from nerve damage or irritation. It’s typically described as burning, tingling, or shooting pain. Conditions like diabetic neuropathy or sciatica are common causes of neuropathic pain. Unlike somatic and visceral pain, neuropathic pain is related to the nerves themselves, rather than the tissues or organs they innervate¹.
Understanding the differences between these types of pain is crucial for effective treatment. Somatic tracking is particularly useful for managing somatic pain, but different approaches may be needed for visceral or neuropathic pain.
Somatic Tracking: A Tool for Managing Chronic Pain
Somatic tracking is a technique that leverages the brain’s neuroplasticity to manage chronic somatic pain. This method involves focusing on the physical sensations in the body—particularly those associated with severe pain—without attaching negative or fearful meanings to them. Here’s how somatic tracking can be practiced:
- Identify the Sensation: Start by identifying the area of discomfort in your body. Whether it’s sharp pain from a muscle injury or an aching joint, pinpoint the sensation¹.
- Focus on the Sensation: Direct your attention toward the pain without trying to avoid or suppress it. Notice its location, intensity, and any other characteristics, such as whether it feels dull, sharp, or throbbing¹.
- Observe Without Judgment: Approach the sensation with curiosity rather than fear. Remind yourself that while the sensation may be uncomfortable, it is not necessarily harmful. This mindset helps to prevent the brain from sending stress signals that can exacerbate the pain².
- Use Visualizations: Visualize the pain as something tangible, like a color or a shape. This helps in neutralizing the emotional response to pain, allowing the brain to reprocess the pain messages more effectively¹.
- Reassure Yourself: Continuously reassure yourself that you are safe and that the pain is not a threat. This helps to activate the parasympathetic nervous system, which can calm the body and reduce the stress response².
- Track the Movement: Often, as you focus on the sensation, it will begin to change—perhaps moving to another area of your body or decreasing in intensity. Follow these changes without attaching any meaning to them, just observe and allow the process to unfold¹.
By practicing somatic tracking regularly, individuals with persistent pain can gradually retrain their brains to respond differently to pain signals, reducing the intensity and frequency of their discomfort.
The Role of the Autonomic Nervous System in Chronic Pain
The autonomic nervous system (ANS) is a key player in how we experience and respond to pain. The ANS regulates involuntary bodily functions, such as heart rate, digestion, and respiratory rate, and it’s divided into two branches: the sympathetic nervous system (responsible for the fight-or-flight response) and the parasympathetic nervous system (responsible for rest and digestion²).
In cases of chronic pain or injury, the sympathetic nervous system can become overactive, leading to a state of heightened alertness and stress. This can exacerbate pain and make it more difficult for the body to relax and heal from injuries. Somatic tracking helps by promoting a state of calm and safety, activating the parasympathetic nervous system, and allowing the body to enter a state of rest and repair¹.
Managing Chronic Somatic Pain: Integrating Somatic Tracking and Other Techniques
While somatic tracking is a powerful tool for managing chronic pain, it’s often most effective when combined with other strategies, such as:
- Brain Retraining: By using brain retraining techniques, you can rewire neural pathways associated with pain responses, helping the brain to interpret painful sensations differently. This process can reduce the brain’s hypervigilant response to pain, promoting long-term relief.
- Breathing Exercises: Techniques like diaphragmatic breathing and 4-7-8 breathing can help calm the nervous system and reduce stress, making it easier to stay present with the pain without becoming overwhelmed¹.
- Physical Therapy: Working with a healthcare provider to develop a treatment plan that includes exercises to strengthen the affected muscles and improve flexibility can help reduce pain over time¹.
- Cognitive Behavioral Therapy (CBT): Working with a mental health professional on this form of therapy can help address the excessive thoughts and behaviors related to chronic pain, helping individuals change the way they think about and respond to pain².
- Medication: In some cases, over-the-counter medications or prescription drugs may be necessary to manage severe pain. Always consult with a healthcare provider before starting any new medication¹.
- Lifestyle Changes: Ensuring you get enough sleep, manage stress, and maintain a healthy diet can also play a significant role in managing chronic pain¹.
Can Somatic Tracking Be Used for Emotional Pain?
Somatic tracking can be used for both physical and emotional pain. By applying the same principles—observing sensations without judgment and allowing them to come and go without resistance—individuals can process and release emotional pain more effectively².
Somatic Exercises: A Comprehensive Guide
Somatic tracking is just one of many tools available in the broader context of somatic exercises, all of which aim to enhance the mind-body connection and promote healing. In our blog post, “Somatic Exercises: A Comprehensive Guide,” we explore a range of techniques designed to address somatic pain, improve body awareness, and support overall health. By practicing somatic tracking and other somatic exercises consistently, you can take control of your pain and work towards a more peaceful, pain-free life.
Effective Tools and Techniques for Lasting Relief
Chronic pain can be a debilitating condition, but with the right tools and techniques, it is possible to manage and reduce this pain. Somatic tracking offers a unique approach to pain management by changing the brain’s response to pain signals, helping to break the cycle of chronic pain and anxiety. By integrating somatic tracking with other methods, such as breathing exercises and physical therapy, you can create a comprehensive treatment plan that addresses both the physical symptoms and psychological aspects of pain.
The re-origin program can help you overcome symptoms of chronic health conditions using the power of neuroplasticity and brain retraining. Learn more about the re-origin program here.
