Piano Forum
Piano Board => Performance => Topic started by: svms012 on October 25, 2008, 12:37:52 AM
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For a while now I have been practicing for long periods of time. Ive been practicing about six hour a day (when I can) because I have a concert coming up in a few weeks. But recently I have been getting pains in my lower back. Is there any way I can relieve the pain?
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For a while now I have been practicing for long periods of time. Ive been practicing about six hour a day (when I can) because I have a concert coming up in a few weeks. But recently I have been getting pains in my lower back. Is there any way I can relieve the pain?
Obviously, your muscles are cramping from tension. Rather unavoidable when you sit at the keyboard for hours. While practicing, concentrate on a perfectly straight back supported by tensed abdominals. Not too tensed, of course, but contracted to a degree, since people usually forget their "abs" are the core of their body (the "powerhouse" in Pilate terms) and they let them go lax, relying instead on the lower back muscles for support. BAD idea.
When your back is tense: Get up, lie on the floor, hands to your side, head supported by a nice pillow. Then raise both legs up, but not so high that your hips come off the floor. Once raised, let your legs draw a smallish circle in the air, with the circle ending at ground level and your legs together. Raise them up, and repeat. Do this ten times. Rest. And do ten more. Make sure you are breathing during this.
This is, basically, a modified Pilates exercise guaranteed to release all tension in your lower back.
When you go back to the piano, concentrate on a straight back, strong like a tree trunk, and a back that is supported and guided by your abs.
Good luck!
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Is there any way I can relieve the pain?
The best thing you can do to relieve any pain is to simply stop doing whatever it is that is causing it (sometimes finding the cause is tricky). You may find some information in the book "What Every Pianist Needs to Know about the Body" (by Thomas Mark) to be helpful in this regard. There are some particularly decent ideas on how our bodies are made for sitting and standing (natural "posture") and where the "support" for those come from. If that doesn't help, go see a professional.
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When your back is tense: Get up, lie on the floor, hands to your side, head supported by a nice pillow. Then raise both legs up, but not so high that your hips come off the floor. Once raised, let your legs draw a smallish circle in the air, with the circle ending at ground level and your legs together. Raise them up, and repeat. Do this ten times. Rest. And do ten more. Make sure you are breathing during this.
I would just add that when doing this, be sure that your lower back is against the floor. That is, do not allow your back to arch overmuch; you shouldn't feel any strain in your back.
One way to accomplish this is to place your hands under your buttocks.
Additionally, finding a good physical therapist (ask many questions about the techniques and don't settle for vague or unscientific answers) to show you some more relieving exercises would be a good idea.
Yoga can also be quite beneficial in relieving back pain (among other things) but requires a much larger investment on your part.
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There is a very rare and specialized type of chiropractor that has done wonders for my back. You can find one at www.kcucs.org.
Good luck.......there are so few of them that most states in the US do not have one. But if you are near one, you are very lucky.
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Many of my musician friends do some sort of stretching/yoga routine. I would investigate trying a session or, at the very least, buying a book on the subject. I hope your back feels better.
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Keep a tight schedule in your practice where you take enough brakes, and yes do exersizes for your back. Chiropractors may not be as good as a good physical therapist, but there are some good ones yes. Don't rule out the possibility of a real back problem that may not completely go away if you were to stop practicing for example. I would find a very good physical therapist and keep a good excersize routine going every day. Perhaps reduce practicing to four hours a day and substitute with mental practice, left hand alone, and such. It is, after all, the mental imprint that will keep you going under pressure, not how many hours of actual physical practice you do. Your body is talking to you, definitely listen to it. If you must make 6 hours a day for a heavy program, perhaps spread that out more with more and longer breaks in between. But if the pain is severe, you should definitely seek treatment for it immediately. Good luck! With treatment you can keep playing!