Johns Hopkins Health Alert
The Alexander Technique: An Alternative Therapy for Chronic Back Pain
If you have chronic back pain and you find that pain medication, physical therapy and regular exercise don't provide you with sufficient long-term relief, you may want to consider an alternative movement therapy called the Alexander technique.
Developed in the 19th century by Frederick M. Alexander, the Alexander technique consists of a series of postural exercises designed to relieve tension in the head, neck and spine. Though it is traditionally used by actors, musicians and others to enhance artistic performance, small studies have reported that the Alexander technique can improve respiratory function, provide relief from pain and stiffness associated with Parkinson’s disease, steady balance in the elderly and reduce postural fatigue among surgeons. It may be particularly helpful for treating people with chronic back pain.
The basic premise of the Alexander technique is that the way you hold yourself as you accomplish everyday movements causes or exacerbates chronic back pain. As the Alexander technique theory goes, the position of your neck while you sit or the sagging of your hips while you walk, for instance, puts excess strain on your spine. The trick, Alexander technique proponents claim, is to become aware of your unhealthy postural habits and replace them with healthy habits.
During a typical Alexander technique lesson, an instructor will observe you in action -- as you get out of a chair, pick something up or walk across the room, for example. Then, he or she will use verbal cues and subtle hand guidance to gently correct your posture and movements. Through modeling, feedback and practice, you will learn to correct your posture to move more fluidly and efficiently. Theoretically, this helps decompress your spine, limits pain and muscle spasms, strengthens your postural muscles and improves flexibility and coordination.
Bottom line: Think of the Alexander technique as another potential tool along with exercise to proactively manage your back pain, but not as a cure-all or substitute for any other treatments your doctor may have recommended. To find a certified instructor of the Alexander technique in your area, contact the American Society for the Alexander Technique at www.amsatonline.org
Posted in Back Pain on October 28, 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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Thanks so much for this article and for the piece in the Johns Hopkins "Health After 50" in August. I first encountered the Alexander Technique in an introductory class that I took in college. I have scoliosis severe enough that I wore a back brace during my teen years and was generally very tense and uncomfortable from how I was holding myself up (as a result of the scoliosis and having worn a brace). The Alexander Technique actually helped me get to the root of my postural issues and understand clearly what I was doing that was problematic. Through helping me recognize my harmful habits, the technique put me in the driver's seat of my own body and my life changed dramatically for the better. I started to feel more relaxed and simultaneously more energized, as I was using my body in a more natural way. I got so much out of the private lessons that I was taking that I decided to embark on three years of full-time teacher-training and learn to teach the Alexander Technique. Because of the universality of this work, it's wonderful to see it work equally benefiting children, the elderly, and people of all ages in-between.
Posted by: Lindsay Newitter | November 1, 2011 1:12 PM
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The claims that Alexander Technique can be a highly effective approach to chronic non-specific back pain are based on a major randomised controlled trial, published in the British Medical Journal. http://www.bmj.com/content/337/bmj.a884.full
The trick to get the benefits is to take a series of one-to-one lessons with a qualified Alexander Teacher. The Technque will not just make you aware of your damaging postural habits. It is actually a practical method that enables you to determine how much effort you need to use in any given activity. That's why we talk about teachers, not therapists.
The Alexander Technique has existed for over 100 years, and the teachers go throuh a rigorous full-time training for a minimum of three-years.
Posted by: Aino Klippel | October 30, 2011 10:21 AM