The Alexander Technique for Back Pain

The Alexander Technique is a specific method of movement training designed to improve posture, coordination, and mind-body awareness by training in everyday body movements.

Several medical studies have shown the Alexander Technique is effective in reducing pain for people with chronic low back pain and recurrent back pain, and the results persist beyond the initial intervention.¹Mahboubeh Hafezi, Zahra Rahemi, Neda Mirbagher Ajorpaz, Fatemeh Sadat Izadi. The effect of the Alexander Technique on pain intensity in patients with chronic low back pain: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/35248289/. 2022 Jan:29:54-59.

About the Alexander Technique

The Alexander Technique teaches you to become aware of and change habitual ways of using your body through mind-body awareness and specific exercises.

The main goals of the Alexander Technique for reducing back and neck pain are:

1. to restore appropriate levels of muscle tension during common daily activities, such as sitting, standing up, and walking
2. to restore healthy and supported postural habits
3. to help you move in a coordinated, well-balance manner

The theory is that less tension will minimize wear and tear on the muscles and other structures of the spine vulnerable to compression.

The instructors help you become aware of unhealthy body posture and movement and develop habits that minimize or remove stress and tension from your back and neck.

Using the Alexander Technique for Back Pain

Research shows that the Alexander Technique helps with back pain by reducing pain more than normal low back pain treatment alone:

• One study evaluated 579 patients with chronic low back pain over the course of a year for chronic and recurrent back pain, and concluded that Alexander Technique lessons provided benefit to patients in terms of back pain relief and reducing recurrent back pain.²Paul Little et al., Randomised controlled trial of Alexander technique (AT) lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain, British Medical Journal, August 19, 2008. Accessed March 13, 2025
• A subsequent study found that a series of six lessons in combination with a walking exercise program seemed to be the most effective and cost-efficient option for the treatment of back pain in primary care.³Sandra Hollinghurst et al., Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain: economic evaluation, British Medical Journal, December 11, 2008. Accessed March 13, 2025
• In 2022, a controlled study for 80 people with chronic low back pain showed that participants assigned to the group that received standard care for chronic lower back pain plus Alexander Technique had statistically significant reduction in pain intensity both immediately after the study and again at the one-month followup.¹Mahboubeh Hafezi, Zahra Rahemi, Neda Mirbagher Ajorpaz, Fatemeh Sadat Izadi. The effect of the Alexander Technique on pain intensity in patients with chronic low back pain: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/35248289/. 2022 Jan:29:54-59.

How the Alexander Technique Works

The Alexander Technique includes a recommended number of lessons with a qualified teacher, usually provided one-on-one.

A typical Alexander Technique program teaches topics such as:

• How to comfortably sit up straight
• How to reduce overuse of superficial musculature in posture
• How to increase proprioceptive awareness
• How to become more attuned to the body's warning signs of tension and compression

Where to Find an Alexander Technique Instructor

Teachers of the Alexander Technique are required to have completed three years of training as part of an accredited Alexander Technique teacher training curriculum, and many are certified by one or more of the Alexander Technique professional societies.

The American Society for the Alexander Technique has a “Find A Teacher” search that you can use to look up Alexander Technique instructors in your area.