The Alexander Technique, developed by F. M. Alexander in the late 1800s, is a method of learning how to use your body more efficiently by becoming more aware of your posture and movement patterns. Originally taught to benefit performers, Alexander teachers soon discovered the technique’s effectiveness in treating back pain.
Until recently, the Alexander Technique remained untested. But a recent randomized controlled trial and cost assessment, published in the British Medical Journal, brought about some interesting results.
Results of the British Medical Journal Alexander Technique Study
In the study, 579 participants with chronic or recurrent low back pain were divided into four groups: one group received normal care; one group received massage; one group received six Alexander Technique lessons; and one group received 24 Alexander Technique lessons. Among those receiving Alexander Technique lessons, half of each were given exercise prescription as well.
After one year, the groups were evaluated by the Roland Morris disability score (the number of abilities impaired by pain) and the number of days in pain. Those receiving 24 Alexander Technique lessons reported 18 fewer days of pain per month than the control group. That means they went from 21 days per month in pain to only three days per month in pain. Those receiving six Alexander Technique lessons reported 10 fewer days in pain, and those receiving massage noted seven fewer days in pain. Six Alexander Technique lessons combined with exercise prescription were nearly as effective as 24 lessons.
The Alexander Technique lessons gave people ideas of how they could look after their backs, which continued even after the lessons were discontinued, says Debbie Sharp, Professor of Primary Health Care at the University of Bristol. “People weren’t having lessons at 12 months, but they could recall the skills and get on,” she explains.
What is the Alexander Technique?
The Alexander Technique is a postural and movement discipline taught by a trained Alexander teacher. Robert Rickover, Alexander teacher in Lincoln, Nebraska, and Toronto, Ontario, explains that most people have habitual patterns that get in the way. “People are unaware of it, and if they can be made aware of it, they can be taught how to stop doing it,” he says. “That’s really the basis of the technique.”
Through Alexander lessons, clients learn how to let go of harmful tensions. Teaching people how to say no to unwanted tensions is incredibly simple, but it’s not always easy. “There’s nothing complicated about it at all, but it’s a skill to learn. Some people can learn it just like that, with other people it takes a little longer.”
Alexander lessons typically last about 45 minutes to an hour. After one lesson clients usually say they feel lighter, even taller. After a series of regular lessons, they usually notice a decrease in pain and often an increase in height. Everyday tasks become easier.
For more info on the Alexander Technique, see How the Alexander Technique Differs From Yoga and Pilates
Sources:
British Medical Journal, “Introduction to the Alexander Technique” video.
Little, Paul, Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain, British Medical Jouurnal, 2008; 337:a884
Rickover, Robert, personal interview
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