How the Alexander Technique Helps with Chronic Back and Neck Pain
According to the National Institutes of Health (NIH) 45.7% of people experience neck pain within a year, and 15.5% suffer from chronic back pain. About 40% of people who suffer from spinal pain find it disabling according to ResearchGate. Worldwide, 203 million people were affected by neck pain in 2020 according to NIH. That is not to mention back pain where 61.3% reported back pain in the last 12 months according to NIH.
So, what can Alexander Technique do to help people who suffer from back and neck pain? And more importantly, what is the Alexander Technique?
The Alexander Technique is a gentle, educational approach to relieving tension and correcting harmful postural habits.
Understanding Chronic Pain and Postural Habits:
Chronic Pain is often, but not always, a matter of misuse of ourselves. That means that, when we carry out our daily activities, our primary goal is often to put our intentions in accomplishing our tasks and goals. As human beings, we tend to be goal oriented and specially in the western societies achieving goals professionally and personally are mantras of everyday living. But what as that to do with Chronic Pain? The problem is not so much on how many goals we determined to achieve. But on the way that we organise ourselves to achieve those goals. In other words, chronic pain is often a result of us not realising that we are using ourselves in a way that put us wrong.
An example that can illustrate that idea is when we decide to sit in front of our computers to read our emails. We often tend to do a couple of things. Our breathing becomes shallow which means that our ribcage is no longer allowing space but becomes sort of a rigid box; we narrow into the screen often for hours and hours putting not only strain in our eyes but also tensing up our necks and heads; we twist our spins and often compress ourselves down for far too long.
And all that happens because unconsciously we focus/narrow our attention and compress ourselves for the sake of accomplishing our tasks. There is no surprise that by insisting on that way of living we develop what is called chronic pain. The postural habits associated with that pain is often accompanied with tension in our back, necks and heads, which leads to compression and narrowing, not only of our physical selves, but also the way we think about ourselves in those moments.
What Is the Alexander Technique?
The Alexander Technique is a method of postural and movement re-education that can be particularly effective for people suffering from chronic back and neck pain. It focuses on changing long-standing habits of movement and posture that contribute to discomfort, tension, and pain.
How It Specifically Helps Back and Neck Pain?
Improved Posture
Many cases of chronic pain stem from poor posture—slouching, craning the neck, or compressing the spine. The Alexander Technique teaches you to recognize and release unnecessary tension, allowing the spine to lengthen naturally and distribute weight more evenly.
Increased Body Awareness
Practitioners become more aware of how they move throughout daily activities—sitting, standing, walking. This awareness helps prevent harmful habits (like tightening the neck or over-arching the lower back), which often go unnoticed but accumulate stress over time.
Reducing Muscle Tension
By consciously inhibiting habitual reactions, the Technique promotes ease and fluidity in movement. This reduces chronic muscle contraction and strain, especially in the neck and back, which are common tension areas.
Encouraging Efficient Movement
The Technique emphasizes the “head-neck-back relationship”, helping align the head in a balanced way atop the spine. This leads to less muscular effort and more efficient use of the body during both rest and activity.
Long-Term Relief Without Medication
Rather than simply treating symptoms, the Alexander Technique addresses underlying causes. Research, including studies published in the BMJ, has shown significant long-term improvement in back pain after even a limited number of Alexander lessons.
What to Expect in an Alexander Technique Session?
In an Alexander Technique session, you can expect a calm, hands-on experience focused on improving posture, movement, and body awareness. Here’s what typically happens:
Initial Discussion:
The teacher will ask about your goals (e.g., back pain relief, vocal performance, posture improvement). You might discuss your habits, daily activities, and physical concerns.
Observation:
The teacher will observe how you sit, stand, walk, or perform specific movements. They’ll look for unnecessary tension or inefficient movement patterns.
Hands-On Guidance:
The teacher uses gentle touch to guide you into more natural, balanced postures. This tactile feedback helps you experience a new way of moving, rather than just thinking about it.
Verbal Cues
Teachers often use simple verbal instructions like “stay more back and wait here for a while” or “not rushing into the next movement.” These encourage an internal organic equilibrium of not only our body but also our minds.
Chair and Table Work
You practice sitting down and standing up mindfully. With table work you lie on a table while the teacher gently adjusts your head, limbs, and spine to promote release and alignment.
Education and Awareness
You’ll learn to identify habits like slouching, bracing, or over-efforting. The goal is to build awareness so you can apply the technique in everyday life.
Practice “noticing” Between Sessions
You’re encouraged to notice your habits outside the session—in walking, typing, speaking, or performing and ask the question “Why am I tense right now?” or “Why am I physically uncomfortable in this particular situation?”
Who Can Benefit from it?
The Alexander Technique can benefit a wide range of people, particularly those who experience issues related to posture, movement, tension, or chronic pain. Here’s a breakdown of who might benefit most:
People with Chronic Pain
Especially neck, back, and shoulder pain. Often helps those with conditions like sciatica, repetitive strain injury (RSI), or fibromyalgia.
Performers and Athletes
Musicians, actors, dancers, and singers use it to improve coordination, breathing, and stage presence. Athletes can enhance balance, agility, and injury prevention.
Office Workers and Students
Anyone who sits for long periods or works at a computer can reduce postural strain and prevent tension-related problems like headaches or carpal tunnel syndrome.
People with speech impediments such as stammer
Alexander Technique (AT) sessions can be beneficial for people who stammer by addressing underlying physical and psychological patterns that may contribute to or exacerbate stammering.
People with Stress or Anxiety
The technique emphasizes mind-body awareness and relaxation, which can support stress management and emotional regulation.
Older Adults
Helps maintain mobility, balance, and confidence in movement, potentially reducing the risk of falls.
People with Movement Disorders
Those with Parkinson’s disease, MS, or stroke recovery may find improved ease in everyday movements and activities.
Curious how the Alexander Technique could help your back and neck pain? Book a discovery session with me today.