neck and shoulder pain

  • 5 ways to improve your posture and ease back pain

    5 ways to improve your posture & relieve back pain












    We all start off like this but something starts to wrong soon after we start school but we can do something ourselves to restore some of our natural poise by noticing our postural habits. Here are some useful tips to sit better and improve your overall posture.

    #1 What type of chair are you sitting on? 

    I prefer a plain old stool, Chair backs make you lazy and stop your postural muscles in your back from working.

    #2 Locate your sitting bones and use them!

    While sitting slide your hand underneath your bottom and locate the two nobbley bits - these are your sitting bones and form the basis of the support for your upper body when sitting. Now slump, what do you notice (you are no longer sitting on your sitting bones). So find your sit bones again - you will probably feel more balanced and poised and on your way to better posture.

    Improved posture

    #3 Wear your invisible crown

    invisible crown

    Think that you are wearing an invisible crown and think into the top of your head as your spine lengthens towards the crown of your head. Alternatively you could think of the upper molars (the teeth at the back) coming away from your sitting bones. You may get a sense of your torso lengthening at this point.

    #4 Notice where your feet are

    Are your feet tucked under the chair or your legs crossed? We all know these are bad habits, but seriously they are bad habits which may cause us to overarch our lower spine as we need our legs and feet to help support the weight of our upper body.

    #5 Notice any tension in your shoulders

    Observe any tension in your shoulders and allow them to soften. Slumping causes us to have rounded shoulders and a rounded upper torso, which ultimately can develop into a dowagers hump.

    ladies curved spine1 1024x574

    So to recap, we now know we have sit bones, so try using them more. Why not put a post it note on the edge of your computer screen to remind you. We can think into our invisible crown and notice if our shoulders are opening out naturally or are they rounded or raised.
    Apply these basic skills and you are on your way to having better posture.

    If you've enjoyed reading this post and found it useful, why not sign up to our regular newsletter to receive more tips on becoming pain free.

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    Testimonial - chronic back pain after slipped discs

    free-yoursel-from-back-pain"I heard about the Alexander Technique while looking for alternative therapies to help with my back pain. So when Kim began her practice in this area I was willing to try it.

    I have found the instruction extremely helpful and Kim's delivery is clear and encouraging. I recommend this for anyone who suffers from aches and pains that they can't put their finger on the cause, or actual problems like my own for which pain relief is not a cure! Its been great to take positive action to help myself and eliminate my back pain."

    Angela (Warrington) 

     The Alexander Technique is great for back pain, shoulder pain and neck pain.


    Because it helps you identify and eliminate tension that can cause pain.


    You’ll learn skills for effortless posture.

    You’ll have skills to manage the pain when it hits.

    You’ll have tools to reduce the chances of pain coming back.

    It helps eliminate poor posture and tension associated with pain.

    And it's safe 

    The doctor from the charity Backcare gives the Alexander Technique 5/5 for the treatment of back pain and it doesn't involve taking any pills!

    Would you like to find out more? Contact me for a free no obligation 15 minute consulation over the phone to discuss how I might be able to help you. Telephone: 07854 025726 Email contact form           


    neck pain









    Medical evidence supports Alexander Technique as an efffective treatment for back pain

    In August 2008 a clinical trial was published in the British Medical Journal.

    This scientific study compared the effectiveness of Alexander Technique lessons exercise and massage for chronic and recurrent back pain.

    The study involved 579 patients. Results / outcomes were measured using the Roland Morris Disability Score where patients were asked to respond to statements representing the ways that back pain affects a patient’s life and also the number of days in pain over a 28 day period.

    The best results of the trial were found in the group of patients receiving 24 Alexander Technique lessons. In this group one year after the trial the patients had a 42% reduction in the number of activities limited by lower back pain and the number of days in pain over a 28 day period had reduced to 3 days per month compared with 21 days in pain in the control group which received normal GP care.

    This represents an 86% reduction in the number of days in pain.

    This video explains the full details of the trial and how the Alexander Technique can help you to reduce back pain.

    Helping yourself to reduce neck pain

    neck pain




         A new study gives the thumbs up for the Alexander Technique as an effective tool to reduce and avoid the causes of neck pain.

        At 6 months, 81% (106/131) of Alexander participants reported significant improvement in the way they lived and cared for themselves (versus 23% for usual care), increasing to 87% (117/135) at 12 months (usual care: 25%). These scores at both 6 and 12 months were related to improvement in self-efficacy and ability to reduce pain during daily life.

    Alexander Technique lessons led to long-term improvements in the way participants lived their daily lives and managed their neck pain. Alexander lessons promote self-efficacy and self-care, with consequent reductions in chronic neck pain.

    Find out more - read the published article