If the patients say it is good....

.. it is good!?

It is interesting how the BMJ article on Alexander technique generated so much discussions both on the internet from medical communities and at work.

There are the people who call it another crappy research, and another demanding that it needs to be proven scientifically. Does the current science knowledge base knows everything there is to know? Can't people have a little humility and accept they may not know all yet?

While this study is not perfect and not the final proof that Alexander technique may be beneficial for patients with back pain, it is a small step forward. I find it really a case of double standard when criticisms such as lack of double blinding came into play. How many surgical procedure studies have been conducted as double blinded studies? It is not a case of being lax with evidence based standards of complementary medicine, it is a case of comparing the evidence standards for interventions of different nature and make a sensible judgment out of it.

Declaration of interest: A rheumatoid arthritis and fibromyalgia patient who had benefited from Alexander technique.

New study on alexander technique for back pain - BMJ report

What is already known on this topic

Combined manipulation and physiotherapy-supervised strengthening exercises helps functioning moderately (1-2 activities no longer limited by back pain)

Preliminary evidence suggests that massage and lessons in the Alexander technique might help in the short term

What this study adds

Six sessions of massage, prescription for exercise and nurse counselling, six lessons in the Alexander technique, and 24 lessons helped with back pain and functioning at three months

Lessons in the Alexander technique still had a beneficial effect on pain and functioning after 12 months

Six lessons in the Alexander technique followed by exercise prescription are nearly as effective as 24 lessons

Link:http://www.bmj.com/cgi/content/full/337/aug19_2/a884

Alexander Technique lessons, what if you can't afford?

I think Alexander Technique has helped my fibromyalgia.
And I really hope others will get a go at it. However, lessons are so expensive, and you need quite a number of lessons before correcting yourself properly!

Is it possible to not go for lessons and learn from videos or books?
I think that would be tough, expecially for those muscles and positions that are really bad. I think it is helpful to have someone guide you.

But what if, like many of us,(me included) we are jobless and broke?
We got to start somewhere. Even if we go for lessons, probably we need to learn "fast", as we dont have that kind of money to go for 20 sessions or 40 sessions!

What would help the student to learn Alexander Technique??
I think reading the relevant books help. While arranging a stack of books in the charity shop I am volunteering, I came across and old copy of "The Alexander Principle " by Wilfred Barlow. (Amazon Link)



It has words, words and more words, but I still bought it.

Last few nights, I began to really read it, and started to link what I am taught during lessons and the principles behind it.

Wilfred Barlow is a medical doctor by training, (and from Oxford !!!), so don't expect glossy, "reader friendly" stuff. The approach to this book is a little clinical, ie dry. I could barely go through more than 10 pages at a go(that is for someone who gobble up whole novels at one sitting). It reminds me abit of my student days, mugging my anatomy and physiology books. But somehow, I went on reading it, because it the examples and information is so relevant!!!

The charts and diagrams in the book points out obviously the difference between correct use, and misuse of the body. I also like illustrations on the problems with diagrams of the relevant muscles, as it helps me to visualise acurately which muscle had gone wrong and pay attention to it.

I suggest people reading it before starting lessons, as you will learn more quickly that way. Lessons are not cheap if you need to pay. Or just read it to find out if we are really misusing or bodies. Get someone to take your photos and compare with what you see in the books. May be that is a cheaper way to get something off, before proceeding to lessons.


P/S: Try to get from your local library- My local library has a copy. Or check out Amazon. If you are buying from Amazon, please do consider clicking my link above, as I will get a 5% commission from it, which would help me pay the bills. Thanks!

Related posts:
Make sure the Bra fits!
Alexander Technique-new hope for my fibromyalgia
Alexander technique- feeling benefits after one lesson?
Alexander Technique-second lesson
My limpy fibro progress-My 3rd Alexander Technique lesson

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Alexander Technique- 10th lesson done!

I have finished the 10th Alexander Technique lesson. 2 more lessons to go, before I have to start paying, if I want to continue.

Last lesson, I was taught to concentrate on my breathing when lying down to release the muscle tensions. It was a little like meditation, the teacher said, and not exactly AT. That seems to help... but I can't seem to do it on my own at home! I guess I am the impatient type, always thinking of something else to do. But this is also the issue that I need to keep in check, as I think this sort of attitude will just exacerbate my fibro!

Suprise, suprise, I found myself able to hold myself better in the position that is halfway between sitting and standing. We are supposed to do that, is PAUSE while doing something to check ourselves and allow a chance for all the MISuse and bad habits to undo. This time, I found myself less shaky (despite a mild, ongoing flare!), my knees a lot less painful! I think I am beginning to use the correct muscles!

I think since starting the lessons, I am less tired afters activities like shopping, standing for a long time etc. Before that an hour or two of standing/walking will produce muscle cramps and I would be so fatigued, yet not able to sleep well at night because of the pain.

I have started reading a book for Alexander Technique, I think it helps me to understand and learn faster. I will write more about it another day. I guess it is pre-lunch time now, and I am so so tired. Keep on typing tried tried tried for tired. welll.. that is a sign of snooze time.

Some other Related posts:
Make sure the Bra fits!(THE "lesson" from my 4th lesson)
Alexander Technique-new HOPE for my fibromyalgia
Alexander technique- feeling benefits after one lesson?
Alexander Technique-2nd lesson
My limpy fibro progress-My 3rd Alexander Technique lesson

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My darned 2 toes! 6th and 7th Alexander technique lessons

The past few days, my husband had been complaining that I use him as a bolster! Hahaha!!!! My legs have been clinging on to him, (argh, not that type) It is just that RA flares again, and it is not comfortable to sleep!!!! Somehow, my legs must have found out that if I raise my legs, it will be more comfy/less painful or swollen, and rested on him! My toes in particular, must have taken a liking to him.

Alright, I know that I should not be complaining. It is just two toes (that are obvious)!

This time, my fingers are swollen, but not too bad, can still type after NSAIDS. But my first toe(s) [ok, I should be grateful that it is not both big toes, that would be real hell] annoys me like hell.

When I walk, I got to be careful not to put too much pressure on it, and not to kick into stuff around the house. When I go out, I will look or for potential "toe steppers". And when I sleep, I will stick my feet out of the comforter (cos the weight make my toes uncomfortable), and I guess that is how they found their way to my hubby!

I did my 6th and 7th Alexander Technique lesson, and it was just too difficult to "release" and follow instructions when my muscles all tensing up to support my joints. Those two toes in particular, always refuse to touch the floor, and help me to stand/sit properly!


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Make sure the BRA fits!

After my 4th Alexander Technique lesson, I noticed how strain my neck and upper back muscles were always are. I had always thought the culprit was my laptop. However, in these lessons, you have the luxury to stand for 15 minutes or so, thinking and doing nothing except being aware of your body. I begin to suspect my breasts might be a problem, as the strain was still there while I was standing, and the "heaviness" was there.

By then I learned to be quite "aware" of my body positions, and always felt a certain tightness around my neck, no matter how I "release" it! I am a little too embarassed to ask the AT teacher about my "assets", but decided to check out some new bras, since the bras I have are more than 1-year-old, at least.

I decided to get a new bra, and get a proper fitiing!!

Fitting my bra was tough.

Most women have asymmetrical breasts, and recent studies have pointed out that the more asymetrical your breasts are, the higher risk you have of getting breast cancer!!

Mine was REALLY asymetric! I have only used a professional bra-fitter once; for my wedding dress, and was very embrassed about it. But this time, I knew I needed help!

To my suprise, thanks to the weight gain, I am not a 38D! WOW! I thought! 38D is just what you need to get more backaches and neck aches!

Having to stare at myself at the mirror for 1/2 hour and having problems with bras fitting both breasts properly made me realised that my right breast is much smaller than the left one, and guess what;

My right arm is always in a more " forward" position than the left one, and impinging/indenting/whatever on my right breast.

In other words, maybe my right breast did not have as much space to "grow" as the left one! My shoulders were not "open" enough!

Lots of women may have that problem, the arms, the asymmetry. These could have been aggravated as we pile on more weight after getting these niceties like rheumatoid arthritis and fibromyalgia. Maybe, part of fibromyalgia treatment should include a bra-fitting session!

Related posts:
Alexander technique, a new hope for my fibromyalgia
Alexander Technique- feeling benefits after one lesson?
Alexander Technique-second lesson
Make sure the Bra fits!
Alexander Technique;4th and 5th lesson


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My limpy fibro progress-My 3rd Alexander Technique lesson

Despite my initial disappointment about my 2nd Alexander technique lesson, I realized that today's lesson has been the most meaningful thing I have learned so far.

Lesson started late, and ended early. There had been a two week break between the lessons, and I sorely (both meaning applies!) need some pointers again.

I had been walking really fast and running at times, in the rain for it. When I arrived I was wet and tired, and was actually glad that the "Student" before me finished late, which means I could start late and did not have to make the "teacher wait".

The take home point of this Alexander Technique lesson?

These would be my

"tips to get the most out of your Alexander Technique lesson".

Make sure you are calm and rested before starting a session. Messy thoughts, pent up anger and tired muscles isn’t going to help you to release the muscles!

Having it later in the day, when you are less sore and stiff. Scheduling it in the earlier part of the morning was a big mistake. All night I was a little worried about whether I would be stiff in the morning. As a result I did not sleep well. The price of it? More stiffness! Today is Sunday, and I am still recovering from Friday’s lack of sleep.

Don’t judge! I have been “practising hard”, and was anxious to hear feedback (ie positive ones) from my teacher. To my surprise and enlightenment, I was told that I should not “judge” my progress, and focus on “releasing” and “undoing” as much as I can! If I were to apply this to other aspects in my life, wouldn’t life be less stressful?

Alexander Technique is a philosophy! Why? Just see the above part about “Don’t judge!” If I stop counting how many times I was “fogged” into doing or saying something outright “stupid” and hilarious and focus on beating it and living a full life, life would seem to be better, isn’t it?

I think I am loving these lessons. Despite entering feeling very flustered, I was a calm, and as cool as a cucumber when I walked out.

Related posts:
Alexandra technique, a new hope for my fibromyalgia
Alexander Technique- feeling benefits after one lesson?
Alexander Technique-second lesson
Make sure the Bra fits!
Alexander Technique;4th and 5th lesson
Alexander Technique-a new hope for my fibromyalgia (why I chose to do AT)

Technorati Tags:
alexander technique; chronic pain; fibromyalgia; chronic fatigue

Alexander Technique-second lesson

Today is my second lesson.

The biggest take home point I have today is : It is not easy to do it, when you have an actively inflamed, and painful joints!!!

Compared to last week- my first lesson; which was held on a "good day", my muscles just refused to release!!! My poor muscles.


Is it easy for Fibro patients?
Not that easy. Will take lot's of commitment from patient's side. Sometimes, our body just refused to listen to whatever our brains are telling them todo, esp when they are already in pain. It can be very frustrating, and mentally draining to keep on telling the muscles to "release", and it refused! After a while, in my foggy brain jsut did not know what to tell the muscles. Oh ya? Did I tell you that when I "practised" at home, I was tired, and foggy--->>> and fell asleep.

Will Alenander Technique help ME?
Mes??? Yes, definitely. As of today, I genuinely believe that if I can master it, it will help me tremendously. I had a few peaceful night of heavenly sleep after my thigh muscles were relieved. In just 2 lessons, I can really see what damage have been made and why I am permanently in pain.

So it helps all fibro patients?
I am not sure. Is there something like ALL fibro patients? We dont understand enough about the disease yet- there maybe different groups of people with different reasons of having similar symptoms.

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Alexander technique- feeling benefits after one lesson?

I was lucky enough to get a free Alexander technique lesson this morning!

I was really really skeptical, at first. If you read this and feel skeptical; about Alexander technique, then I must apologise for not doing it any justice.

The " teacher" started by taking down my glorious medical history of pains. After that, she explain briefly what AT is, and asked me to stand up.

Instead of shooting off with a list of my posture problems, she put her hands on my spine, and started to go up and down the spine gently, but quite firmly. Telling me to imagine my spine lengthening, and my head growing, and "undo" and "letting go". I was thinking "great, if I think hard, I will be taller??"

I found myself not able to "lengthen", and closed my eyes to concentrate and and maybe tried to catch 40 winks because I was so tired. Somehow, the process of her gently pushing me here and there seemed relaxing. I was told to keep my eyes open by the AT teacher, cos it "helps you to get better balance and concentrate!"

So, the lesson went on- I was told to concentrate on various muscles, and to "let go", or get it to "smile"- the purpose is to unlearn all the bad habits we have formed. After standing and sitting for a while, we moved on to a firm couch, and a pile of books were used as a pillow.

By that time, i was more cooperative, and seemed to response to her urge to "let go" much better. I did feel some muscles seemed to "open up", as instructed. Mid way in the session, my thigh cramps (which had been ON for more than a month!) was gone!! I realised the muscles were relaxed again!!However, that was only for a while. The moment I take my mind off it, it goes back to the same old cramp.

And the end of the session, she "pushed" me up into a sitting position, and I was told to get on the floor with minimal effort. Guess what, I felt so much weight in the heels!! The weight of my obese body seemed to have moved to the heels (from where?). The toes, did feel less cruched up. At that time I was quite amazed with this 45 minute session of alexander technique had done to me! I never realised that I was literary on my toes all the time!

I obviously saw the benefits of Alexander technique, and was worried about me "forgetting" (like what happened to those thighs) when I go home. However, there is good news!!! She offered me 12 free lessons!!!!! (probably because she pitied my jobless situation.) 12 free lessons!! Oh my GOD! I was so soooo happy.

My next lesson is next friday, and I will definitely put my PROGRESS (hopefully) here.

I did feel very tired by afternoon, but hey, I managed to walk really a lot today! Today had been a really good day.

To find out more about Alexander technique, you can try this website: http://www.alexandertechnique.com . You can also get a lot of books from Amazon on this topic. I find helping before deciding whether to give it a go helps.

Related posts:
Alexander Technique-new hope for my fibromyalgia
Alexander Technique-second lesson

Technorati tags:
alexander technique; fibromyalgia; chronic fatigue

Alexander technique, a new hope for my fibromyalgia

My choice of "approach" to my "health problems" had been raising quite a number of eyebrows. Yes, indeed, I can be considered as a "traitor" by my "medical professional" friends.

I believed in the muscle story. Yes, I do. And I think I should be quite qualified by "experience" and "indirect education" (no, I am no physiotherapist, but I know a a whole damn lot little about human physiology and pathology).

Until this point of time, I cannot say I am 100% certain that what I have is fibromyalgia, I can only suspect. Anyway, fibromyalgia itself if not fully defined, there might be many variations or subsets to the condition. Am I having myofascial pain instead? It seems that myofascial pain also could cause very very similar symptoms to what is attributed to fibromyalgia.

What I know is I have a lot of pains, mostly the muscles and at the tendon areas. What I am certain is I have a LONG history of chronic pain. Thanks to my stubbornness and refusal to rest or "respect" the pain, I have been going on a "Use your muscles!!!" mantra whenever my sciatica or rheumatoid arthritis pains are causing havoc. So, is there any surprise that I have over developed muscles where the joints and discs gave way? Yes, parts of them atrophied, but some of them just seemed to get bigger and harder. All these are just a natural part of pathophysiology of joint or skeletal muscles conditions.

Alexander Technique offers a chance to correct those “posture” problems, those years of misuse and abuse of my muscles, which could have contributed to the picture of fibromyalgia I have now. No, I don’t think it is the answer, I think it offers some help to correct one of the contributing factors. And looking at what I felt during and after my first Alexander Technique lesson, I think I should have some reasons to feel optimistic about it.

Related posts:
Alexander Technique- feeling benefits after one lesson?


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