Many of us spend a good deal of time sitting, and sitting can be a painful position for someone with back pain because of the added spinal compression. We all tend to slump; putting ourselves in a ‘C curve’. Sometimes, in order not to slump, we sit up rigidly straight with what we think of as ‘good posture.’ This is not sustainable, and may even contribute to more back pain. The AT provides back pain relief as you use your back, and the rest of your body, the way it was designed.
The Alexander Technique Back Pain Relief.
Don’t try to “sit up straight.” Instead…
Release the tension in your neck, the way you un-tense any other muscle. (You’ll get better with practice.)
Releasing tension in your neck will let your head rotate forward, and go up. The forward rotation happens as you slowly lower your nose, and the crown of your head moves up.
Notice your breathing and let it be fuller.
Sit on your sit bones, not your tail bone.
The sit bones are two ‘U’ shaped bones on the bottom of your bottom. If you put your hands under you from the side, you can feel them. Take your hands out.
Let your sit bones release down into the chair as your head moves up, taking your entire spine with it. You’re now going up and down at the same time. The result will be a lengthening spine, and some needed back pain relief.
Applying these and other Alexander Technique principles will have you sitting upright, but with a reduction of effort. Your back muscles don’t need to be constantly working.
You can learn to employ the principles of the Alexander Technique throughout your day, throughout your life. Take care of your body—you’re going to need it.
Mark Josefsberg-Alexander Technique NYC
Image courtesy of Renjith Krishan/FreeDigitalPhotos.net