Lower back pain – Blue Mountains Alexander Technique

back pain

Backsaver | use a Backsaver cushion for a comfortable semi-supine

Step-by-step semi-supine (constructive rest) procedure Choose your surface and support Lie on a firm, flat surface such as a carpeted floor, yoga mat, or blanket. A bed is usually too soft. Place your Backsaver under your head so your face is roughly level You’re aiming for easy length in the back of the neck, not a pillow-like cushion. Organise your legs and feet Bend your knees so they point comfortably toward the ceiling. Place your feet flat on the floor, about hip- to shoulder-width apart, far enough from your pelvis

Alexander Technique

Chronic Pain-using Alexander Technique to manage pain conditions

Alexander Technique for chronic pain The Alexander Technique is an educational method, not a health-care intervention. Alexander teachers do not diagnose medical conditions, nor do lessons typically target specific medical problems. Lessons teach cognitive and attentional strategies that help cultivate postural skill. As a result, Alexander teachers traditionally conceive of health benefits as a side-effect of effective learning, rather than the goal of instruction. However, one of the most common reasons people study the Alexander Technique is to overcome or cope with chronic pain. This article will firstly talk about

back pain

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.

Alexander Technique

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.

back pain

Sciatica self-regulation with Alexander Technique.

Alexander lessons can assist you to manage sciatica. Sciatic pain happens when inappropriate pressure comes onto the sciatic nerve. The causes can vary but anyone who experiences it knows that sciatica is painful and debilitating. It’s important to consult with a medical practitioner. This is more urgent if you lose continence. Unfortunately, the treatments available for sciatic pain may not present the kind of quick remedy that most would like. Alexander Technique can often be helpful where poor posture and movement are exacerbating an injury and preventing it from healing.

back pain

Use your hip joints to avoid back pain

Did you know that the most common type of back pain, suffered by people, is lower back pain? If you have lower back pain, it’s a red flag that something may be going wrong with your bending, lifting and carrying. Where are your hip joints? 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 bending incorrectly! It’s a big problem. Many people think that they bend from their waist.

back pain

What is the Alexander Technique semi-supine position?

Jane (pictured) is 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 to reduce and manage

back pain

Alexander Technique for Back Pain.

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.

back pain

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.

back pain

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.

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