Ask anyone living with pain and they’ll tell you; it’s brutal. It seems to take over every aspect of life, it drains your energy, clouds your judgement, lowers your joy factor and studies have even shown that over time, it lowers the immune system. So the natural instinct – to fix it as quickly as possible – makes sense. We’ll do anything to get rid of pain. Stretch harder. Push through it. Apply something stronger. Do More. Do anything to just get rid of it!
That response makes perfect sense to anyone living with pain. Especially when it’s new or alarming. But it’s not always the most effective approach – especially for chronic or ongoing pain.
More and more people are turning to nervous-system–led approaches that shift the question from “How do I get rid of this pain?” to “How can I manage this pain more effectively?”
Emergency pain vs ongoing pain
Not all pain is the same, and it doesn’t always ask for the same response.
Emergency pain is often sudden, sharp, unfamiliar, or escalating. It’s a signal to investigate, protect, and often — seek medical care (for example, a new injury, severe abdominal pain, or symptoms that come on quickly and intensely).
Ongoing pain, on the other hand, is often persistent or recurring. It can feel like it’s always there — think chronic lower-back pain, neck or shoulder tension, or long-standing joint discomfort. It may fluctuate day to day, worsen during stress, or feel familiar even when there’s no clear injury — but it’s always there.
When ongoing pain is treated like an emergency — with urgency, force, or constant intervention — the nervous system can remain on high alert. Over time, this heightened state may actually increase pain rather than reduce it.
This is where alternative and complementary approaches come in.
What is somatic tracking?
Somatic tracking is a nervous-system–based approach that involves noticing sensations in the body without trying to immediately change or fix them.
Rather than analysing pain or pushing it away, somatic tracking focuses on:
- observing sensation
- reducing urgency
- bringing curiosity instead of judgement
It’s often used in pain reprocessing and regulation-based frameworks to help the body feel safer over time.
Importantly, somatic tracking is not a technique to perform correctly, and it’s not a treatment or quick fix. It’s a way of relating differently to what the body is already experiencing – making it accessible to anyone suffering with pain.
Why safety matters in pain perception
The nervous system plays a significant role in how pain is perceived and processed.
When the body feels threatened — physically or emotionally — pain signals can intensify. When the nervous system feels safer, sensations are often experienced differently.
Learning to reduce threat responses is a key part of managing ongoing pain. This doesn’t mean ignoring symptoms or avoiding care. It means recognising that safety, consistency, and predictability matter.
Over time, small, repeatable signals of safety can help the nervous system shift out of constant defence.
A simple way to explore somatic tracking
Somatic tracking doesn’t require special tools or long, complicated sessions. At its simplest, it’s about changing how you pay attention.
Here’s a simple way to try it:
1. Notice the sensation
Take a moment to sit or lie somewhere comfortable. Bring your attention to the pain — without trying to change it.
Observe the type of sensation you’re experiencing. Is it sharp or dull? Tight or heavy? Warm, cool, or moving?
The goal here isn’t analysis — just observation.
2. Reduce urgency
See if you can observe the sensation for a short period — around 30 to 60 seconds — without reacting or bracing.
This is simply practising noticing without immediately trying to fix.
3. Introduce safety
Remind yourself that pain is often a protective response, not necessarily a sign of harm.
Quietly affirm your safety with statements like:
- This is uncomfortable, but I’m safe.
- My body is trying to protect me.
- This sensation doesn’t require immediate action.
These statements aren’t meant to override experience — they’re cues that help reduce threat.
4. Introduce something that feels supportive
Shift your attention to something that helps your body feel a little more at ease.
This might be:
- the rhythm of your breath
- a positive or happy memory
- the feel of a soft blanket
- petting a dog or cat
- a familiar, soothing scent
Positive or comforting sensations can help balance attention and reinforce a sense of safety.
5. Repeat the practice
Nervous-system responses change through repetition, not intensity.
Each time you practise noticing, reassuring, and supporting your body, you’re offering it a new way to respond to pain.
There’s no need to do this perfectly — or for long periods. Small, consistent moments are enough.
There’s no right outcome here. The goal isn’t to make pain disappear — it’s to practise noticing without immediately reacting.
For many people, even simple practices like this can begin to reduce the sense of threat around pain.
Where somatic approaches fit
Somatic tracking is best understood as complementary, not replacement care.
It may be practiced alongside:
- medical treatment
- physiotherapy
- movement practices
- lifestyle changes
- topical support
For many, it becomes one part of a broader system of care — supporting regulation while other interventions address structure, strength, or injury.
Supporting regulation through simple rituals
Nervous-system–led approaches often emphasise sensory cues that reinforce safety.
Gentle touch, familiar scent, warmth, and consistency can all play a role in grounding the body. Over time, these cues can become associated with slowing down and listening rather than reacting.
For some people, this includes using topical products as part of a regulation ritual — applied slowly and intentionally, not as a forceful attempt to override pain, but as a moment of support the body can recognise.
A different way of relating to pain
Not all pain is asking to be solved.
Sometimes, pain is asking to be met with less urgency, more consistency, and a greater sense of safety. Somatic tracking offers one way to begin exploring that shift — gently, gradually, and alongside appropriate care.
