Tinnitus is a condition in which a person hears various noises in the ears. These sounds come from an internal source in the body, rather than from sounds in the outside world and include ringing, hissing, whistling, clicking and buzzing noises. 

Tinnitus may be occasional or continuous, temporary or permanent, in which case it can impair a person’s hearing and quality of life.

Causes of Tinnitus

There are many different causes of tinnitus, some of which are medical conditions that might require a Doctor’s diagnosis and treatment, so it is wise to get checked out by your Dr.

Continuous exposure to loud noises can contribute to tinnitus, so musicians and people who constantly hear music and other loud sounds can become affected. Other causes of tinnitus are damage to the ear or ear infections, head and ear injuries, the onset of hearing loss, plus high stress and anxiety levels. Many people with tinnitus find the condition distressing and become even more tense and upset because of the continual noises interfering with their hearing. This is likely to make the condition worse.

Treatments for Tinnitus

There is no medical treatment available for tinnitus, although people can be referred to Tinnitus Clinics where Cognitive Behavioural Therapy (CBT) and other techniques are used to help people relax and reduce the emotional distress they experience, which helps them reduce and cope with the tinnitus.

Alexander Technique and Tinnitus

The Alexander Technique can be of great help to tinnitus sufferers. The main learning in the Alexander Technique is to allow the muscles around the head, neck and back to work in a coordinated and free manner, so that habitual patterns of tension and mis-use are reduced or eliminated. This freeing-up of the head and neck muscles has an impact on the levels of tension around the ears and often reduces or even stops the irritating sounds that people experience. 

The Alexander Technique also uses the ‘Whispered Ah’ procedure, which specifically works with freeing up the muscles around the head and neck, plus the throat and jaw, which hinges just next to the ears, so tensions here can impact on the function of the ears. The whispered ah procedure can be very helpful for tinnitus sufferers to learn and use, as it often produces an immediate lessening or cessation of the tinnitus.

Importantly, Alexander Technique pupils also learn to stop getting back into the habits of tightening up around the head, jaw and neck, so that they gain a tool with which to avoid the tensions which can contribute to the creation of tinnitus.  Various pupils that I have worked with who have had tinnitus, have found that their Alexander Technique lessons have helped them to reduce and have some control over the problems associated with this condition, in a way that they have not been able to do so before.

Spondylosis, or Spinal Osteoarthritis, is a degenerative disorder of the spine that affects the intervertebral discs, sometimes resulting in pain, loss of function and structural distortions.

Spondylosis is an age related disorder and is often referred to as ‘wear and tear’. As we age, the cartilage which forms the discs becomes more brittle, dehydrated and narrow, which can make the spine less stable, particularly if we do not pay attention to the way in which we use our bodies.  This instability can sometimes lead to the vertebrae developing bony spurs called osteophytes in an attempt to stabilise the spine, but these extra bits of bone can themselves create pain and other problems, by pressing on nerves and blood vessels. The spine can also become more stiff and rigid, particularly if we tend to hold ourselves tensely and are fixed into habit patterns that contract us, rather than lengthen the body and musculature, so our movements become less free. 

The degenerative changes brought about by spondylosis may be found throughout the spine, i.e. in the cervical (neck) area of the spine, the thoracic area (the mid-back) and in the lumbar area (the lower back). The patterns of degeneration will vary from person to person and will reflect the way each person uses and mis-uses their body. The more we interfere with the way the body is designed to work, the more we lose our natural poise and this can create distortions in our structure, which will get exacerbated by the spondylosis.

The more downward compression we put onto our discs, through continually sitting in a slumped position or over-arching the back for instance, the more the discs will lose their ability to retain their fluid content, so they will not be able to fulfill their functions as shock absorbers and stabilisers between the vertebrae.

Fortunately, in Alexander Technique classes, we can learn to reduce this downward compression onto our discs and to regain the natural balance, co-ordination and alignment of the body, thereby helping to slow down the rate of degeneration and the discomfort that spondylosis can cause.

Stenosis is a term that comes from the Greek word that means ‘narrowing’

Stenosis is the abnormal narrowing of a tubular structure within the body, such as a duct or blood vessel. This narrowing to an internal passageway, usually creates some sort of blockage or pressure which causes problems and pain.

The condition that is frequently seen by Alexander Technique teachers and is therefore of more relevance to their work with their pupils, is spinal stenosis.

Please see Disc Prolapse

Spinal Stenosis is the narrowing of the spinal canal and can occur in the cervical, thoracic or lumbar areas of the spine – or sometimes in more than one area at the same time. This narrowing can be brought about by the degeneration of the vertebrae through conditions such as wear and tear from ageing or from general mis-use of the body which creates a continual downward compression through the spine. Other causes are tumours, osteoporosis and a number of pathological conditions. 

Spinal stenosis can also be created by a prolapsed or herniated spinal disc, which can bulge and get pushed out of place, narrowing the spinal canal,  thereby compressing and damaging the spinal cord and nerves. This can cause acute and sometimes chronic back pain. Gradually, if the problem is not addressed, the condition can also lead to numbness, weakness and sometimes a reduced ability to control limb movements, bowels or bladder.

As a final resort, decompressive surgery may be used to relieve the condition.

However, many people would prefer to avoid surgery if possible and it is at this point that they may start Alexander Technique lessons. Over the years, many pupils have indeed avoided having spinal surgery in this way.  

Someone learning the Technique can begin to use their bodies more freely and in a more aligned manner, so that their musculature can relax and begin to lengthen out again – rather than being tightly contracted and creating the downward pressure through their bodies that causes restriction and damages the spine and other parts of themselves as they move around.

Instead of this unhelpful way of using their bodies, pupils will learn to bring about a more buoyant and expansive way of moving around, so that they relieve the pressure on their discs and vertebrae. In this way their discs are often able to regenerate, at least to a degree, which allows the vertebrae to re-align enough to reduce the pressure on the spinal cord and spinal nerves.

Our spine is a little bit like a drinking straw in that if you push down onto a straw, it will buckle and in doing so will stop any fluid going through. If you lengthen the straw out again, fluid will once again be able to go through the gap in the middle.

If the spinal stenosis has been caused by something like a tumour, then it may be possible to use the Alexander Technique in the way outlined above, in order to minimise the discomfort and to stop any avoidable pain.  However, if the stenosis has mainly been brought about through the way that a person has been using their body as they sit, stand and move around, they can often reduce the pain almost entirely through using the Technique.

The fact that learning the Alexander Technique can help someone to reduce chronic back pain, which may have been brought about for a variety of reasons, has been supported by the ATEAM Research Trial, which was published by the BMJ in 2008.

Prolapsed or Herniated Disc

The much-used term ‘Slipped disc’ is a misnomer, as discs do not actually slip. Disc prolapse comes about when extra pressure is put on the intervertebral discs so they become compressed and damaged, forcing the internal pulp of the disc away from the centre, to bulge out through the fibrous exterior. This is particularly true if the pressure put onto the discs is uneven. In severe cases, the disc’s fibrous wall breaks, so that the pulp is squeezed through it to press on nerves leaving the spinal cord. Predominantly, this happens to the two discs just above the sacrum, leading to the sometimes agonising pain of sciatica.

Roughly 95 percent of cases of disc prolapse are in the lower back, in the lumbar region of the spine, so they experience lumbago and lower back pain which is sometimes severe and disabling.    with about 5 percent of injuries occurring elsewhere in the spine, mainly the neck, or cervical region.

Symptoms of Disc Prolapse

The symptoms of disc prolapse are lower back pain and, in the case of sciatica, pain that runs down the back of the legs. There may also be tingling, numbness and weakness, indicating some damage to the nerves, which needs to be addressed as soon as possible. If you think you may have a herniated disk, ask your GP to investigate this.

Causes

Disc prolapse can be caused by accidents and lifting heavy objects, or from over-exertion and habitual mis-use such as bending down in ways that compress and mis-align the spine. A typical habit that causes problems, is to curl down and contract the spine whilst bending over and/or lifting. This makes the muscles work unevenly and compresses the intervertebral discs, often at an odd angle. However, it is possible to inhibit such habits of mis-use and to learn an improved manner of use which protects the spine and puts less pressure on the discs. In this way you learn to bend the knees and fold at the hip joints whilst bending forwards or squatting, all the time giving yourself directions to freely expend into the movement. This allows the spinal column to remain lengthened and resilient and your body can function in the way it is designed to.

Sudden movements or the spasms created by coughing and sneezing, for instance, can also irritate the nerves and cause pain. If you have this problem then bending your knees when you cough can protect your back as it softens the jolt through your body – but it is only part of the answer.

Treatment

Whilst rest, surgery and treatment such as physiotherapy and gentle exercise may help the condition, there will be no long term improvement for most people, unless they change the way they use their bodies. Dr Wilfred Barlow states: ‘My own experience, quite categorically, is that most forms of back pain, even after there has been successful surgery, are best treated by making USE re-education a prime necessity.’ Wilfred Barlow MD ~ p105 ~The Alexander Principle

Alexander Technique Helps Change the Way You Move, to Protect Your Back

Many people have found that by learning the Alexander Technique, they can begin to use their bodies in a more aligned and aware manner, letting go of habits that cause problems.  You gain a tool that helps you not only heal your back pain but importantly, stops you falling back into the old habits that contributed to the disc damage in the first place.

The use of the lying down procedure is a more powerful tool that helps heal the back, than merely lying down and resting. I have known Alexander Technique pupils that had been hospitalised, come off all pain killers after having just a few Alexander lessons. Over time they have learnt to avoid moving in ways that cause problems, freeing themselves from pain and managing to go back to work or have another baby when, before having lessons, they thought it was not possible to do so.

Tendinitis is defined as the inflammation of a tendon. There may be tenderness or pain, plus swelling which can restrict the movements available to the muscle that is attached to the tendon. Sometimes the skin around the tendon becomes red and feels hot to the touch.

Causes

Tendinitis can come about as the result of infection, irritation or an injury to the tendon. Frequently, tendinitis is the result of continual overuse and misuse of the tendon, which will be linked to general misuse of the body and the whole self. For this reason, tendinitis is often included under the umbrella term of Repetitive Strain Injury.

For instance, the Achilles tendon in the back of the heel is not very elastic and can be strained by wearing unsuitable shoes. Also, many people have an end gaining attitude towards exercise and keep pushing themselves so that they overuse or over-stretch the tendon, which results in it becoming inflamed – or even torn and ruptured.

Treatment

The medical treatment for most types of tendinitis usually focuses on reducing the symptoms and includes anti-inflammatory drugs or corticosteroid injections to the area around the tendon. A physiotherapist may suggest some exercises and use ultrasound for the condition.

Whilst such treatments may bring about temporary relief, if the underlying habits of misuse that are the predominant cause of tendinitis are not addressed, then the condition may well return. However, by learning and applying the Alexander Technique to everyday movements, one can maximize the possibility of avoiding a re occurrence.

Tendinitis in the Achilles may require a plaster cast to restrict movement in the ankle, whilst the tendon has a chance to heal. In extreme cases, where the tendon has ruptured, surgery may be required. After such severe problems, learning and using the Alexander Technique in order to walk around in a way that lets go of any limp and avoids re-straining the Achilles, would be a wise move.

For more information, you may read my article on Repetitive Strain Injury

Repetitive Strain Injury, or Occupational Overuse Syndrome, is a general term that covers a variety of overuse injuries to muscles, tendons and nerves, predominantly of the forearm, wrists and fingers. RSI is an increasingly common condition that affects many people who, for instance, use machines that vibrate constantly, play a racket sport, use a keyboard or play a musical instrument. Such activities require repetitive movements of the fingers and wrists, often at speed, for hours on end.

Medical treatment for Repetitive Strain includes rest, anti-inflammatory medication, pain killers, steroid injections, physiotherapy and using a splint to immobilise the wrist.

To see how the Alexander Technique can help you with this condition, you may like to read my RSI article here.

Carpal Tunnel Syndrome (CTS) refers to the pain, numbness and tingling in the thumb and three fingers, that comes about when the median nerve in the wrist is compressed. The pain can radiate up the forearm and is often worse at night.

Carpal tunnel syndrome is a progressive condition, so it is important to recognize the early symptoms and take action. Left untreated, there can be a gradual loss of sensation in the hands which become weak. This can lead to a loss of grip so that items are dropped from the hands, plus a tendency towards clumsiness that can make it hard to do activities that require fine and precise movements.

CTS is often included under the umbrella term of Repetitive Strain Injury, or Overuse Syndrome.

It is important to have carpal tunnel syndrome diagnosed by your GP, as it is a progressive condition. As yet there has, unfortunately, been no research into using the Alexander Technique to help with this condition. However, many people including some of my own pupils, have reported experiencing an improvement in the condition when incorporating the AT during their activities. This helps them to them modify the way they use their hands and wrists, so they avoid compressing the median nerve.

For more information, you may read my article on Carpal Tunnel Syndrome.

Lordosis is the term given when there is an exaggeration of the natural curve in the lumbar region of the spine, which creates an over-arched lower back.  Some people are born with this condition but many  people develop it over time. Factors such as poor use and posture, and the wearing of high heels can contribute to this condition. For instance, many pregnant women carry their ‘bump’ – their babies – with a very pronounced curve in their lower backs, which could often be reduced if they used their bodies differently. They may then go on to carry the baby in their arms in such a way that they continue to increase the lumbar curve and then they experience lower back pain.

Lordosis can often result in the compression of the intervertebral discs between the lumbar vertebrae, causing  lumbago and even the severe pain of a prolapsed disc (slipped disc).

This sculpture at Kew Gardens shows a somewhat exaggerated lordosis in this young woman. In a real person, this pronounced arch may reduce when she stood upright or sat down, so the curve may lessen but frequently, if this is a way of habitually using the body, it tends to get fixed so lordosis develops into a condition, not just an arching movement.

Sculpture illustrating lordosis