Lower Back Pain

Woman with lower back pain putting hands on lower back and grimacing

Lumbago, or lower back pain, is very common. It can be felt anywhere along the spine – from the neck down to the hips. The back pain can sometimes be chronic, lasting a long time, or it may keep coming back. The Alexander Technique helps us see if we are causing or exacerbating the backache. Is the back soreness from poor posture? Does it start from how we sit or stand? Does bending or lifting things make it worse? Do exercises help or hinder the progress?

Lying down – Back support

In Alexander Technique lessons, we look at all of this. We identify what good, natural posture should be and what helps set up a strong back. Lying down on the floor with books under the head, keeping the knees bent, is one of the best things for back health. This supports the back and gives a chance for tight muscles to relax.

The mind body link is so important. ArtOfPosture lessons will teach you how to relax as this can be easier said than done. You will find out how to connect more with your body and what thoughts help the muscles release tension.

Sitting, Standing, Bending

We can sit, stand and bend in ways that affect lower back pain: slumping, leaning on one leg, bending with straight legs, over arching the lower back. The hands on work from ArtofPosture will gently guide you to a more comfortable way of using your body. It helps you to help yourself and to get to the cause of the lumbago, not just the symptoms.

No time like the present

Why wait until your back is really bad? Try out an Alexander Technique lesson and invest in your back health sooner rather than later. Come for one session and see if it works for you. Then you can think about booking up a course of lessons. The Alexander Technique session is a proven way for sufferers of chronic back pain.

Lying down – Mindful rest

Lying Down the Alexander Technique way: semi-supine

Lying down – simple but effective

Alexander Technique lying down is a simple but highly effective way of relaxing the mind and body.  The semi-supine position involves lying on your back with your knees bent and with books under the head to keep the neck in neutral.

This is often the favourite part for people in an Alexander Technique lesson and some practically run to the table when they arrive!

Lying down helps your body quieten after being upright. It gives your back a rest. And it is surprisingly comfortable. The number of books under the head is different for everyone. Try to find a height so that the back of your neck is neutral. Too few books and your chin will point up and the back of your neck will be shortened. Too many books and your throat might feel constricted.

Alexander Technique teacher working with person on table

Hands on contact

The quiet, subtle touch from my hands helps to release muscle tension and to quieten your nervous system.  As well as the hands on work, I am also monitoring breathing, watching with my eyes and listening with my hands for tension and twists.

After lying down, people often say that they feel taller or calmer.  They can feel like their shoulders have melted into the table. Their faces often relax and they can look younger.

I give ideas to the person on the table so they lear how to think to the muscles to quieten them. Getting brain to talk to muscles. Relaxing is quite a skill.  We build up a series of thoughts, or directions, so that it becomes a self-help technique.

This is something that can be done at home or even at work. It’s such a simple way of looking after oneself.

The more you lie down, the more you are remembering to be in the moment and think about yourself rather than what you need to do. So it’s mindfulness in action.