What is Somatic Tracking? (And could it help your chronic pain or symptoms?)

If you suffer from persistent pain or chronic symptoms, you’ve probably heard of a new intervention called Somatic Tracking. But what is it exactly? And is it worth trying?

Is it possible to ‘train your brain’ out of chronic pain? That’s the aim of Somatic Tracking and it’s the key technique from Pain Reprocessing Therapy.

Described as a ‘paradigm shift’ in the treatment of chronic pain, Pain Reprocessing Therapy is a form of psychotherapy (talking therapy) and a system of psychological techniques that aim for complete recovery from pain or symptoms. And while that might sound too good to be true, the approach is based on the latest neuroscience, and current research—such as the Boulder Back Pain Study—shows proof of its effectiveness.

• What is Somatic Tracking? (And could it help your chronic pain or symptoms?)
• What is Pain Reprocessing Therapy (PRT)? (Can a Talking Therapy Really Help You Recover from Chronic Pain?)
• The Surprising New Science Behind Chronic Pain

The Paradox of Being Outcome Independent

Somatic Tracking is a mindfulness-based practice, like a guided meditation, which is focussed on observing the sensations of pain or symptoms in the body with curiosity and safety.

While this might seem simple, there’s a lot going on—and it takes effort, practice and patience to develop the skill of paying attention mindfully, without judgement or expectation—and without wanting the pain to go away. (Because of course we want the pain to go away!)

In the short-term, during the exercise, we have to be outcome independent. It is this detachment, this willingness to have no other agenda in the moment, combined with feelings of safety, that ultimately lead to the pain or sensations fading over time and to recovery.

Somatic Tracking: A Mindfulness-Based Practice

This paradox sits at the heart of Pain Reprocessing Therapy and when you’re practising Somatic Tracking, you’re tuning into your body in the present, creating a moment of connection, of harmony, of ‘just being’ with the sensations as you observe them with lightness and detached interest.

If you’re thinking that this sound just like mindfulness, you’d be right. And it’s a key component of the technique.

The Three Core Elements of Somatic Tracking

There are three core elements to any Somatic Tracking exercise:

• Mindfulness: Mindfully observing sensations in the body as they move and change
• Safety: Reassuring the brain with positive messages of safety e.g. I am safe. This will pass.
• Feeling Good: Connecting with positive sensations in the body and emotions e.g. feeling calm and relaxed

What is Unique about Somatic Tracking?

While mindfulness, cognitive reframing, and emotional awareness are common in traditional psychotherapy and pain management, this approach stands out because of how these techniques are combined with the latest research and understanding of how pain works in the brain.

Somatic Tracking offers a unique, practical, science-based technique to not only retrain the brain, but to bring the goal of complete recovery from chronic pain or symptoms within reach.

Somatic Tracking and its Scientific Rationale

It’s important to understand the science that sits behind the practice of Somatic Tracking as this is what makes the exercise effective.

• All pain is real. All pain is created in the brain.
• When there is no structural damage, there is no reason for pain to persist.
• Most chronic pain is caused by learned neural pathways in the brain.
• Chronic pain changes the brain; it becomes overprotective and hypersensitive.
• The brain amplifies safe signals in the body which result in symptoms.
• The brain is making a mistake and is stuck in a threat-pain loop.
• We can teach the brain that it is safe—there is no threat or danger and no need for pain.
• When pain is brain-generated, complete recovery is possible.

How to Switch Off Sensations and Symptoms

By practising Somatic Tracking, we’re responding differently to pain, responding with acceptance and feelings of safety. Rather than fighting or feeling frustrated with symptoms, you make room for them. And it’s in this way that we help the brain feel safe, so it can lower the alert and switch off the false alarm—switch off the sensations that are no longer required.

Why To Try It: The Benefits of Somatic Tracking

Formal Practice

When working with clients, I recommend that they practise Somatic Tracking once a day with an audio track for support while they are learning. And we refer to this as their ‘formal’ practice as they will tend to make this part of a daily routine.

Informal Practice

But informal or ‘ad-hoc’ practice in the moment is also key for recovery, because it’s in these moments, when pain or sensation is present, that you can train the brain—by showing it that you are now able to respond differently to the symptoms, without fear, frustration or hypervigilance. And that’s the goal of the exercise—to be able to view pain with a new perspective and feeling of safety.

Short-Term Benefits

Over time and in combination with other PRT tools, clients will notice positive short-term benefits such as feeling a sense of control and calm around symptoms. Sometimes clients will have a ‘corrective experience’ during Somatic Tracking when they are mindfully sitting with the symptoms and they change, move or fade. While temporary, this reduction in pain is of course welcome comfort, but it also reinforces the neuroplastic nature of the symptoms, providing not just pain relief but proof that Somatic Tracking works. This gives client the confidence and motivation to continue with and trust the process.

Long-Term Benefits

With continued practice, this can lead to the long-term benefits as the balance of pain or symptoms gradually shift, with a more stable reduction in pain intensity, and more periods with low to no pain or sensations until eventually they reach complete recovery.

It really is quite special and exciting, for the client and therapist, when the brain responds to Somatic Tracking in this way.

Getting Started with Somatic Tracking

If you’re keen to learn about Pain Reprocessing or how to practice Somatic Tracking, here are a few ways to get started.

Read ‘The Way Out’ by Alan Gordon and Alon Ziv

This book is the one I recommend to all my clients. It’s written by Alan Gordon (and Alon Ziv) who is the originator behind Pain Reprocessing Therapy. He also created the Somatic Tracking technique and came up with its name.

This book provides an excellent and very readable (and funny) introduction to the latest pain science and includes lots of stories and case studies. Alan himself suffered from chronic pain and symptoms for many years so he has first-hand experience of how to heal chronic pain.

Download the Curable App

Books are great but if you’re looking for something more practical, the Curable App is essential. It also provides easy-to-understand snippets about the science behind this new approach to chronic pain, but the best bits are all of the tools and recorded audios you can listen to so you can be guided through the techniques by a therapist.

You can try Curable free for six weeks. Use the QR code below or visit the website for further information and resources.

Find a therapist that’s trained in PRT

Apps and books offer easy entry points into Somatic Tracking and Pain Reprocessing Therapy, but if you’re struggling to implement the approach on your own, working with a certified PRT practitioner is best. They can offer a totally tailored and personalised approach and will be able to support you throughout the process.

Often, when you’ve been dealing with chronic pain for a long time, that naturally takes a toll on your mental health and wellbeing. Working with a therapist means there is someone who gets it and who can help you. Also, together you can explore all aspects of your pain or symptoms to see how they might have started and what might be keeping them going.

Practitioner Directory

A programme of Pain Reprocessing Therapy is typically carried out over 8 sessions. You can find a Pain Reprocessing Therapy practitioner near you by searching online.

The Pain Reprocessing Therapy Center keeps an up-to-date Practitioner Directory of health professionals who are certified in the approach.

Work with Me

Hello! I’m Anne. 👋🏻 I’m a certified Pain Reprocessing Therapy Practitioner and Chronic Pain Therapist.

The Pain Keys® is my 8-week one-to-one therapy programme which offers a powerful, evidence-based approach to significantly reduce or eliminate chronic pain.

It combines Pain Reprocessing Therapy with Cognitive Behavioural Therapy and Clinical Hypnotherapy, providing personalised treatment and support, along with lifelong tools and bespoke audios helping you rediscover daily calm, comfort and wellbeing.

I’d love to support you on your recovery journey. Get in touch to arrange a free 30-minute consultation and medical review to see if this approach is right for you.

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