How To Manage Chronic Pain with the Alexander Technique

Chronic pain is a condition that affects millions of people worldwide. It can be caused by various factors, such as injury, illness, stress, or poor posture. Chronic pain can have a negative impact on your physical, mental, and emotional well-being, affecting your quality of life and your ability to perform daily activities.


If you suffer from chronic pain, you may have tried different treatments, such as medication, surgery, physiotherapy, or alternative therapies. However, some of these treatments may not be effective, have side effects, or require ongoing use. You may also feel frustrated, hopeless, or depressed about your condition.


But there is a way to manage your chronic pain that does not involve drugs, invasive procedures, or expensive equipment. It is called the Alexander technique, and it is a simple yet powerful method that teaches you how to improve your posture and movement, reduce tension and stress, and enhance your overall health and well-being.

man with neck and shoulder pain

What is the Alexander Technique?

The Alexander technique is a form of education that helps you become more aware of your body, how you move, sit, stand, and breathe. It was developed by Frederick Matthias Alexander, an Australian actor who suffered from chronic voice problems and respiratory issues. He discovered that his habits of tension and misuse of his body were affecting his voice and health. He also realized that by changing his habits and improving his alignment and coordination, he could restore his natural functioning and heal himself.


The Alexander technique is based on four key principles:

  • How you move, sit, and stand affects how well you function.
  • The relationship of the head, neck, and spine is fundamental to your ability to function optimally.
  • Becoming more mindful of the way you go about your daily activities is necessary to make changes and gain benefit.
  • The mind and body work together intimately as one, each constantly influencing the other.

 The Alexander technique is taught by a qualified teacher in one-to-one lessons. The teacher will observe your movements and posture and use gentle verbal and hands-on guidance to help you release unnecessary tension and find a more balanced and efficient way of using your body. You will also learn some simple exercises that you can practice at home to reinforce the changes.


The Alexander technique is not a quick fix or a cure for chronic pain. It is a lifelong learning process that requires your active participation and commitment. However, by applying the principles of the technique to your everyday life, you can gradually improve your condition and experience less pain and more ease.  

woman with lower back pain

What are the Benefits of the Alexander Technique for Chronic Pain?

There is scientific evidence that supports the effectiveness of the Alexander technique for chronic pain. A [randomised controlled trial](^2^) published in the British Medical Journal in 2008 found that one-to-one lessons in the Alexander technique had long-term benefits for patients with chronic back pain. The study involved 579 patients who were randomly assigned to receive either normal care (control), massage therapy, six or 24 lessons in the Alexander technique, or exercise prescription with nurse-delivered behavioural counselling. The results showed that: 

  • Exercise and lessons in the Alexander technique, but not massage therapy, remained effective at one year.
  • Six lessons followed by exercise prescription achieved 72% of the effect of 24 lessons alone.
  • Number of days with back pain in the past four weeks was lower after lessons.
  • Quality of life improved significantly. 

Another study conducted in 1988 by British researchers surveyed 1,600 chronic pain sufferers who had tried various methods to relieve their pain. The study found that the Alexander technique was chosen as the number one pain management method by the participants. A year after the study was completed, they still chose it as the best way to reduce pain.


The Alexander technique can help you manage chronic pain by: 

  1. Improving your posture and alignment: Poor posture can cause or worsen chronic pain by putting excess pressure on your joints, muscles, nerves, and organs. The Alexander technique teaches you how to align your head, neck, and spine in a way that supports your natural structure and allows for free movement. 
  2. Reducing tension and stress: Tension and stress can trigger or amplify chronic pain by causing muscle spasms, inflammation, reduced blood flow, and impaired healing. The Alexander technique helps you release unnecessary tension from your body and mind by teaching you how to relax and breathe more efficiently. 
  3. Increasing awareness and control: Chronic pain can make you feel helpless and hopeless about your situation. The Alexander technique helps you increase your awareness of your body and how it reacts to pain. It also gives you more control over your movements and habits by teaching you how to make conscious choices that benefit your health.
  4. Enhancing self-care and coping skills: Chronic pain can affect your mood, self-esteem, relationships, work performance, and enjoyment of life. The Alexander technique helps you enhance your self-care and coping skills by teaching you how to take responsibility for your own well-being, cope with challenges, and find pleasure in everyday activities.

How to Learn the Alexander Technique?

If you are interested in learning the Alexander technique, you can find a qualified teacher near you by visiting the website of the Society of Teachers of the Alexander Technique (STAT) or the American Society for the Alexander Technique (AmSAT).  It is also possible to take online lessons.


The number of lessons you need will depend on your individual needs and goals. However, most teachers recommend that you take at least 10 lessons to learn the basic concepts and skills of the technique. 


The Alexander technique is a safe and natural way to manage your chronic pain. It can help you improve your posture, reduce tension, increase awareness, and enhance your quality of life. By learning and applying the principles of the technique, you can make positive changes in your body and mind that will last a lifetime.

man with shoulder pain

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