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Tip 3. Sciatica self-regulation with Alexander Technique.

Tip 3. Sciatica self-regulation with Alexander Technique.

Tip 3. Develop sciatica self-regulation and resilience with Alexander Technique.


Tip 3. Develop sciatica self-regulation and resilience with Alexander Technique.

Our third tip is simple to achieve. Start developing sciatica sekf-regulation and resilience with Alexander Technique by taking regular Alexander Technique lessons, now. If you are serious about getting over back and neck pain, sciatica or limb pain; it’s time to invest in learning. Alexander Technique is not just any kind of learning. It teaches you about your body’s natural design, self-regulation and resilience.

You may have an injury, age related lower back or neck pain, sciatica. You may be having chiropractic or physiotherapy. You might also be taking medication for pain. None of these situations rule out the benefits of learning about your body’s natural design for movement.

Most approaches to solving lower back and neck pain emphasise that you have to do things; exercises, stretches. Alexander Technique is teaching based on self-organisation. We teach you how to prevent continual obstruction of the body’s self-organisation; how to undo things. This leads to new ways of moving, lifting, carrying and bending that take strain off from your body and its movement.

Movement is a complex adaptive system that is always looking for a dynamic balancing. When you fix or hold that system with inappropriate muscle tension, it goes out of balance. This can lead you to significant and ongoing systemic problems.

self-regulation and resilience

Alexander Technique is unique, in that addresses back and neck pain as a systemic issue. It teaches self-regulation and resilience through increasing awareness. Your body is a self-organising system. It rebalances itself, if allowed. Alexander Technique develops your constructive thinking which is an important component of self-organisation.

“Self-organization produces heterogeneity and unpredictability. It is likely to come up with whole new structures, whole new ways of doing things. It requires freedom and experimentation, and a certain amount of disorder.”

Meadows, Donella H.. Thinking in Systems (pp. 79-80). Chelsea Green Publishing.

You are taught to moderate your movement with thinking in activity. This allows your body to self-organise with less tension, effort and impedence. Movement seems lighter, easier and less tense.

Your Alexander Technique teacher is highly trained to assist you to develop movement experiences that are liberating, restorative and self-managed.

Alexander Technique is not the usual approach. No other learning is like Alexander Technique. It requires you to think, to learn and to apply your intelligence to your activities.

If you are sufferring chronic back, neck or limb pain that requirement is a small price to pay to regain control in your life.

Alexander lessons are modestly priced and can be taken individually or in a group. Procrastination will not assist your back or neck  pain. Alexander Technique will.

Tip 3. Develop sciatica self-regulation and resilience with Alexander Technique.

The illustration above shows a schema of how people learn the Alexander Technique. Self-regulation through awareness is the outcome. Your teacher will assist you to become aware of those patterns that are obstructing your body’s self-organisation. You will be encouraged to experiment with new thoughtful strategies. As you progress, you will begin to understand how you can develop ease throughout your daily movement. Finally, you will be able to choose how to move in life, within any activity, easily by allowing your body to self-organise in the most effective and efficient way.

Discover your body's potential for freedom in movement !

Alexander Technique & Sciatica

Learn about Alexander Technique and lower back pain

Come to an introductory session and find out how Alexander Technique can help you self-regulate sciatica and create lower back resilience

Tip 2. Use your hip joints to avoid back pain red flags

Tip 2. Use your hip joints to avoid back pain red flags

Tip 2 Discover how to use your hip joints correctly

Tip 2. Use your hip joints to avoid back pain red flags

“I can’t walk or stand all day but also can’t sit all day.”

Did you know that the vast majority of back pain suffered is lower back pain? It’s a back pain red flag that something is going wrong with your bending, your lifting and maybe even your carrying.


avoid back pain red flags

Where do you bend from in your body? If you are pointing at or thinking of a place around your belt line, like the photo above, then you are probably bending incorrectly! It’s a big problem. Many people think that they bend from their waist. No. There is no bending joint at the waist. That’s a back pain red flag!! Keep bending there and it will keep hurting you. Tip number 2 is “Find your hip joints avoid those back pain red flags.”

avoiding lower  back pain red flags

Alexander Technique is about organising our movement differently. Sometimes, it’s worth going back to basic body mechanics to set your mind straight. You need to bend from your hip joint NOT from your waist. Unfortunately, many of us have gotten it wrong and then fixed that wrongness as a permanent pattern. We habitually bend at the waist. Are you ready to undo this pattern? You’ll need to find your hip joint and then you’ll need to remind yourself how it is when you bend at the correct place. The guy in the gif above is bending correctly. See how he uses his knees ankles and hip joints together.  It’s a good example BUT wait….don’t try and bend all the way to the ground like him until you are ready.

Let’s start in sitting.

Find a chair and sit on it. Stick your hand under your bottom and you should feel a big bone on each side. That bone is called the sit bone (ischial tuberosity). Even if you have a big bottom, you can still feel those bones. For some people, the sit bones are a big discovery. They’re called sit bones because they are great to sit on. See the second drawing. The sit bones are represented by the green section.

Alexander technique awarreness

Now you may not be sitting on your sit bones. You could be curling down onto the tail bone.

lower back pain

May I suggest you try, as an experiment, sitting on your sit bones? Keep your feet on the ground.

back pain red flags

Now rock forward on your sit bones with your whole spine going with that motion. Doing that movement involves your whole body rotating around the hip joint. Can you feel how your pelvis rocks around your thigh bones?  That’s where your hip joints are.

Does this help with back pain?  Yes, using  your hip joints rather than your spine to bend ensures you won’t hurt yourself bending forward.

back pain red flags

Congratulations, you’ve found your hip joint. Using your hip joint, rather than your waist, takes a great deal of pressure off from your lower spine. Look at this short gif on bending to lift.

bend correctly-avoiding back pain red flags

How to do a “table” bend.
Courtesy of Jenn Sherer | Spinefulness

If you had trouble with that experiment, time to see an Alexander Technique teacher. They can help you recover your hip joints and relieve low back pain.

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    Buy a Backsaver ® Cushion

    There’s only one place that you can buy your Backsaver, that’s here. They are a very popular head support for people wishing to benefit from semi-supine. Click to find out more….

    Further Reading

    Manage your herniated disc

    It’s called a “slipped disc”, a ‘bulging disc”  or a “herniated disc”. It means pretty much the same thing, you have damaged the tissue that connects one vertebrae to another in your spine. This can mean anything from minor aches to very intense, crippling and life endangering pain.

    In this blog, I’ll provide you with some good quality, simple-to-understand information and some ideas for what you can do.

    First-go to your doctor or medical practitioner.

    I suggest this as a first move because there are some instances (generally rare) where a herniated disc can have very serious and extreme health consequences.

    Medical practitioners can quickly tell the difference between serious spine related issues and the more common variety of injury that afflicts so many of us. Symptoms such as loss of movement, loss of bladder or bowel control should be attended to by a hospital urgently.

    A herniated disc is not an insignificant health event.   The problem is that there are no quick fix cures available. Surgery is extremely invasive and may not work. Cortisone washes give temporary pain relief but can not be used regularly because of their side effects.

    What is a herniated disc?

    Discs are the shock absorbers that sit between each vertebra in your spine bone. They are very strong and designed to bear large forces and load. Like all physical structures discs have a load limit. When the load placed on your disc is too great the structure of the disc can tear. The tear usually starts from the inside of the disc near the centre. The nucleus of the  disc pushed out through the tear and as shown in the illustration it can bulge up against a nerve root. This can create pain at the spine, in the surrounding muscles or in areas of the body that are fed by the nerve.

    Yoga and semi-supine

    In yoga it’s called “savasana”. In Alexander Technique it’s called “semi supine” or “constructive rest”. There are many similarities between the savasana pose in yoga and semi-supine.

    Savasana has the outward appearance of something easy and yet it is described by some as one of the most difficult poses to master. At the heart of the matter is the meditative state required to completely let go of physical tension and the mental tension that accompanies it, while still remaining present and aware in the moment.

    Proponents of the Alexander Technique use a version of this pose to cultivate a neutral state of balance and poise, enjoying a presence in the moment that flows into movement as well.

    Alexander Technique for Back Pain- 3 Top tips.

    If you have pains in your back, legs arms and neck that won’t go away, you are not alone. Over 4 million people in Australia or (16% of the population)reported that they experienced back pain. Pain at least “moderately” interfered with daily activities for almost 2 in 5 (38%) people with back problems in 2017–18. 1

    The secret that thousands of people around the world know, is that you can manage back pain by learning Alexander Technique.

    Alexander Technique and scoliosis

    Alexander Technique is an invaluable tool for anyone who suffers from scoliosis. Conventional treatment involves the sufferer wearing a brace. Alexander Technique becomes an important skill that can be used to reduce some of the ill effects of being braced for a long period.

    Does Alexander Technique help back pain?

    Chronic back pain can be effectively managed by employing Alexander Technique skills. Pain sufferers not only experienced reduction in pain days but also felt better in themselves after just a few Alexander Technique lessons.

    What is the Alexander Technique?

    Achieving even a basic skill of preventing poor movement habits and allowing the body’s interconnectedness can often have cascading secondary benefits. Many people have reported lessening of pain conditions, incredible increase in ease of movement, reduction of stress and stress related health conditions.

    Tip 1: semi supine to prevent causes of back pain

    Tip 1: semi supine to prevent causes of back pain

    Tip 1  Adress the causes of lower back pain

    with this tip

    address the causes of lower back pain

    Here’s a photo of Jane doing an Alexander Technique procedure called the ‘semi-supine’. Some people call this the ‘Rescue Position’. It’s called the Rescue Position for good reason. If you suffer from back pain, this procedure quickly gives your body an opportunity to reduce pain and rebalance. What are the causes of lower back pain? One of the major causes of back pain is compression load bearing. This position helps to relieve that very quickly, when done correctly. Many students of the Alexander Technique swear by the semi-supine as a way to reduce and manage chronic pain. It’s so simple that it’s ridiculous and yet, it’s a highly effective strategy. It’s our Number 1 tip. Do the semi-supine. Follow the instructions below.

    Our first tip is a brilliantly simple method for addressing lower back pain.

    Here’s what you must do. You’ll need to find a carpeted floor or use a yoga mat on a hard surfaced floor. A bed is too soft for this procedure. Don’t use a bed.

    You may have trouble getting up and down. If that’s the case, have a good upright chair close by that you can use to assist getting down and then up.

    Jane is using a Backsaver®. It’s a hard cushion with a wooden base to place under her head for support. I recommend that, if you don’t have a Backsaver®,  use some paperback books to place under your head for support.

    It’s not unusual to have some discomfort doing this procedure, at first, especially if you suffer from lower back pain. Your back may feel achy and may even click. After a few moments of lying, your back should begin to ease. If that’s not the case and you are very uncomfortable, cease the procedure and give Michael a call on 0448 406 881 during business hours.

    Lie on a carpeted floor for 10-15 minutes with your knees up. If you find that hard or painful you can rest your calves on a chair. Have some paperback books under your head supporting its weight.

    Fold your arms so that your hands sit on your torso. Just by lying on a firm surface you are giving your injury area time to heal and rest. It’s important to get back up to standing, safely and with support. Use a chair to help you get up.

    For more instruction and information watch this  short video on the semi supine procedure from my colleague Carolyn Nicholls. If you come for Alexander lessons, one of the first things that I will show you is how to do this procedure. Simple but very effective.

    Buy Now

    Buy a Backsaver ® Cushion

    There’s only one place that you can buy your Backsaver, that’s here. They are a very popular head support for people wishing to benefit from semi-supine. Click to find out more….