Wednesday, June 24, 2009
Is Back Pain Curable or Preventable?
That’s what thousands if not millions of Americans are asking, since back and neck problems are the most common reason we seek treatment from a doctor, according to a recent study by the Journal of the American Medical Association (JAMA).
Back pain cost us $85.9 billion in 2005 when doctor visits, drugs and tests such as MRIs are taken into account, not to mention lowered productivity from days missed from work and low spirits from feeling awful.
Help is Available
The truth is, you CAN do something about chronic back pain and the solution has long-term effectiveness. In a recent study published in the British Medical Journal documented the Alexander Technique’s effectiveness with a randomized controlled trial.
The Alexander Technique is a physical “re-education” for your body that’s helped thousands of people stand taller and perform and feel better. It helps you dissolve old patterns of muscle tension and discover your natural state of well-being.
Keep reading to learn more – and to find out 5 things you can do for yourself today to help relieve back pain.
Study Results
In the British study, researchers at the University of Southampton followed 579 back pain sufferers for 12 months as they practiced Alexander Technique or received massage therapy. One group of subjects received 24 Alexander lessons, while another Alexander group received 6 lessons only. Half in each group performed light exercise as well.
After 24 Alexander sessions, subjects improved their ability to move freely by up to 45%.
In the last 4 weeks of the trial The 24 Alexander Lesson group averaged only 3 days of pain compared to the control group who reported 21 days of pain in the 4 week period
A Few Sessions Yield Lasting Results
Perhaps the most encouraging finding of the study was that just six sessions of Alexander Technique followed by light exercise eased pain nearly as well as 24 lessons. The long-term pain relief experienced by both Alexander groups was found to be still effective one year after the study began.
What can I do for myself right now?
Individual lessons are still the best way to learn the technique, but even if you never have an individual lesson, you can begin apply the principles of the Alexander Technique in your own life right now.
It all begins with awareness. Even if you “only” have back pain, the Alexander Technique involves full mind-body awareness, so these tips involve your whole mind and body!
The way you balance your head, neck and back affects everything else.
5 tips for Greater Mind- Body Awareness and Undoing Back Tension
1. Balance Your Head
Place two fingers on your head behind your ears. This is where your head balances on top of your spine. Stop for a moment and think of a space opening at the back of your neck as you imagine the tension of your neck muscles lessening and you “ask” your neck to lengthen.
Nod your head forward a tiny bit and imagine your head poised freely on top of your spine.
2. Build a Base of Support
As you sit in your chair, try to locate your “sitting bones” which are part of your pelvis. You should be able to locate them by placing your hands underneath you. Remove your hands and imagine your sitting bones evenly balanced on the chair.
Place your feet flat on the floor, with your weight balanced between your heels and the front of your foot.
Distributing your weight between the sitting bones and the feet helps give you a stable “footing”.
3. Breathe
This would seem to be a no-brainer, but many people hold their breath unconsciously, especially while concentrating on a task.
4. Expand Upward and Outward
Now that you are breathing easily, think of your whole torso expanding in length. Imagine your shoulders and ribcage widening.
Now notice if you feel lighter and more in balance. Repeat steps 1-4 as often as you like. Print this page and place it next to your computer.
5. Undo Back Tension
The very best way to experience the Alexander Technique immediately is to practice “Active Rest”. Lying down with “Active Rest” is a must if you want to “undo” your back on your own.
A more detailed explanation of this exercise is found in the article “De-stress with Active Rest” which will be sent to you when you sign up for my
e-newsletter, Ease & Balance.
Lie down for 15 minutes each day by resting your head on a 2-3” stack of books. Keep your feet on the floor, with knees bent and pointing toward the ceiling. Place your hands on your lower ribs; rest your elbows out to your sides. Pay attention to your neck muscles: are they tight?
“Ask” your neck to undo its tension; think of your shoulders softening, the gentle expansion of your torso. “Ask” your spine to lengthen in both directions.
It’s possible this lying down may feel a bit uncomfortable at first.
If this happens, notice the area that feels uncomfortable and put it aside in your mind for a moment. Bring your attention back to your lengthening of your back and neck, and letting your torso expand.
The more you do this exercise, the better and better it will feel as you give your body a chance to un-knot itself. The tension in your body took years to get there, it might take a bit of time to leave as well!
Contact Emily Clark at 757 903 1126 for a free consultation.
For other informative articles on the Alexander Technique, sign up for her e-newsletter, Ease & Balance.