Lying Down for Back Pain Relief
Back in December I wrote about the Alexander Technique practice of Constructive Rest as a way to relieve stress, both physical and mental. For anyone with back pain this simple self-help practice can be very powerful and empowering! Unfortunately, for some people with back pain, depending on the severity and/or particular type of pain, the standard position, with the knees bent and the feet flat on the floor, can be uncomfortable or even painful. Luckily there are some very helpful variations that are great alternatives for people with back pain or hip problems, or in fact anyone who would like to rest their legs completely.
Variation #1:
In this position the legs are draped over a bolster, pillows or cushions, so they are fully supported, yet the knees are still elevated easing pressure on the lower spine.
Variation #2:
This time the lower legs rest on a low piece of furniture (ideally probably something slightly lower than this chair – maybe over sofa or ottoman). This really eases pressure on the lower back, and I’ve found that my students with sciatica often find this particularly helpful.
The Importance of Elevating the Head:
It is very important that your head is elevated. Traditionally Alexander Technique teachers use books, but just about anything will do. The support under the back of the head, not the neck, stops the head pulling back and compressing the neck. Rather, a lengthening and ease in the neck is invited, which has a positive knock-on effect throughout the spine.
Whatever position you choose to lie in, give yourself about 10-20 minutes if possible, as long as you are comfortable. I often recommend starting your lie down by becoming aware of the support of the ground beneath you and noticing those parts of you that are making contact. Constructive Rest is a conscious process where you guide your thoughts positively to encourage expansion, release of tension and easy breathing (though, to be honest, if you do fall asleep as you relax in these positions you will still be greatly benefiting your back). Students of the Alexander Technique are familiar with this process, but Constructive Rest can be very helpful even if you’ve had no lessons. For help with guiding your thoughts you can listen to my audio talk through, which lasts about 11 minutes:
For Severe Pain:
If you’re in a situation where your pain is so severe that none of these positions is comfortable*, you can still use some Alexander-style thinking to help you. Lie down in a way that is most supportive to you – in bed, on your side, or on a recliner for instance. As you do so listen to this very gentle audio that accompanies Carolyn Nicholl’s book, Body, Breath & Being: A New Guide to the Alexander Technique:
(Source: D & B Publishing. Click here for more information, and other audio mp3s from the book.)
If you have back pain I hope you will try Constructive rest – in whatever position is best for you! Lessons in the Alexander Technique can provide tremendous relief for back pain, but lying down every day in Constructive Rest is something you can do for yourself right now!
I’d love to hear what you think! And do you have any other self-help techniques that work for you? Let me know in the comments below.
* None of these ideas are meant as a replacement for medical care.
**NEW Constructive Rest Audio Guide
Since writing this post over 4 years ago, I have produced a new, updated Constructive Rest Audio Guide which is ideal for both beginners and people who already practice Constructive Rest. The audio is a little under 20 minutes long (18:21), which is considered the optimal amount of time lying down to allow your spine to regain its full height. It includes my latest ideas on how to direct your thinking and awareness most effectively. Accompanying the audio is a 18-page companion guide containing all you need to get you started, as well as additional tips and suggestions for alternative positions. When you purchase the Constructive Rest Audio Guide you will be sent a link to download both the audio (MP3) and the written guide (PDF). The cost is $9.95.
Click here for more information or to buy now >>
—Imogen, November 19, 2016
Very helpful information Imogen. I’ve found that for most students, if they use a couch to rest their lower legs, it’s best to remove the cushions to get a better height. Also, if they’re going to use a bolster (or fabricate one themselves, maybe from old blankets, a yoga mat etc), it’s important that it be wide enough that they don’t have any concerns about their legs falling off to the side that might cause them to hold onto them.
This is excellent advice, Robert! I’m so glad you mentioned about making the “bolster” wide enough, and I love your idea of creating your own. Really great tips.Thanks for commenting
Pingback:Lying Down for Back Pain Relief – Imogen Ragone | Constructive Rest Resources
Pingback:Taking Time to Rest: Alexander Technique’s Constructive Rest as a Way to Release Tensions for the Artist at Work
Thanks Robert, these are some great suggestions. If you are looking for more serious treatment for back pain, Zion Physical Therapy offers a great NYC physical therapy service on the upper East side of Manhattan. Their can really go a long way. http://www.zionphysicaltherapy.com/services/
I’m finding it a bit of a problem with leg position when I have lower back pain. I have a wedge shaped bolster which holds me similar to your photograph, but I have also seen instructions where the leg is elevated in a line from hip to foot, at about a 45 degree angle. Which is best for just plain lumbar spine relief? Also, when I have my legs elevated, my feet get cold. Is that an indication I’m doing it wrong do you think?
Hi Dara, I’ve found with most of my students who had lower back pain that variation #2 – with the legs resting over a low piece of furniture – is the most helpful. I’d choose something a little lower and wider than the chair pictured, like a couch or maybe an ottoman. As far as your feet getting cold, I imagine that’s a circulatory issue, rather than anything else. My own solution would be a thicker pair of socks and a blanket over the top. I hope that helps, and thanks for commenting.
Many thanks for the interesting article re resting and lying on the floor for a bad back. I have suffered for many years from a shocking back with many problems. Recently I have been told about lying on the floor for a time each day. I must admit I did wonder why and now reading your article I can see the sense.
Would putting your feet up on the end of your bed, (its a fairly low bed) be okay?
Can you put a pillow under your head?
Thanks so much
Norms
Hi Norma, I’m glad you found the information helpful. Putting your feet (and lower legs) up on the end of your bed is fine, providing it’s not too high, in the same way as I have pictured in Variation #2. And yes, a pillow under your head will work too. What you are looking for is that the head is not tipping back (causing compression in the neck). I hope that helps. Enjoy your lying down!
I have no idea what to do next. I feel pain in all position when I am lying down. I can play basketball, walk… But except lying down. Does anyone have an idea what to do next?
I am so sorry to hear that. I think it best, in this case, that you check with your doctor.
Great post….its helpful for every one. Back pain, and with it sciatica, is one of the most common forms of pain affecting our society today. When a health illness or condition is chronic it means it is long-lasting. visit our site for good tertments for Back Pain, Diabetes, Fibromyalgia, Thyroid. http://www.drbastomski.com/
regarding alexander technique for constructive rest – patient positioned on floor on his back, with legs up, knees flexed and resting on chair – I have utilized this positioning for patients for years, and now have been asked to justify its use by my employer. Besides tried and true professional experience and other than Alexander methods—does anyone know of academic or professional sources I could site as approved ad sound methodology? thank you, and many thanks to Ms Rangone.
Pamela Ryder
I will see what I can find out for you.
Of course there is the back pain study that was published in the British Medical Journal in 2008 – http://www.bmj.com/content/337/bmj.a884.full – which showed the Alexander Technique to be effective for the long-term relief of back pain. It is not specifically about constructive rest, but I am sure was part of the instruction the participants received.
thank you so much…will investigate the article. regards, pam ryder NP MS LaC
I’m a back pain sufferer, not an expert, but my Alexander teacher told us that this position helps the discs to ‘plump up’ again after hours of being upright which causes them to lose moisture. (He explained this giving ‘prunes’ as the example!) BTW, Sarah Key, Prince Charles’s physio, also talks about re-hydrating discs so I should think it’s a widely acknowledged topic.)
You are absolutely right, Judy. Spinal fluid gets displaced while we’re upright, and lying down takes pressure off the spine and allows it be reabsorbed. It’s another reason why lying down like this can be so helpful for most people with back pain. Thanks for commenting.
Can not lie flat on back without feeling short of breath. Know it’s common with congestive heart failure, and there is a medical term for this. Would like to know what it is.
Oh, I am so sorry to hear that. That sounds like a question for your doctor.
I have started using a leg elevation pillow called “The Lounge Doctor”. This has been a life saver for my lower back pain as it allows me to elevate my legs to just the right height and at the correct position. I would recommend this product for anyone suffering from lower back pain as I do. http://www.loungedoctor.com
Thanks for the recommendation.
I am a retired pastor that is still active. Standing of late generates a great deal of pain. I can find a place to lay down flat on my back, the pain goes away Within 2 – 3 minutes. Sitting in low back chairs also brings the pain also. Same relief pattern. I am 86 years old.