Avoid back pain when playing the piano

Avoid back pain when playing the piano

Proper posture and body mechanics are important to avoid back, neck and shoulder pain. For piano players, these two essentials make the difference between suffering through your music and fully enjoying the experience.

A musician studies both his instrument and himself when developing his musical style. Part of this study for pianists should include how you hold your body and how you interact with the piano. Proper form and range of motion relieve pain and improve your game.

Piano shape

Posture is one of the main determinants of muscle tension. Posture is poor when muscles are held at abnormal lengths. The following tips will help you maintain correct posture at the piano and thus reduce muscle tension.

1. Do not bend so that your face is parallel to the keys. Some do this simply because it's easier to see the keys. others may do this unconsciously due to the stress of concentrating. Sit upright and look down with your eyes, not your neck.

2. Keep your shoulders low and relaxed. Tensing and lifting the shoulders is one of the most common postural mistakes people make when concentrating, especially when using their arms.

3. Your forearms should be approximately parallel to the floor. Your elbows should be slightly in front of your midline. As you move your arms up and down on the keyboard, try to keep your elbow and hand in line with each other. These posture tips help reduce strain on the arms and shoulders.

4. If you need to reach beyond the keys in front of you, move from your hips rather than your back. This is easier if you sit on the front of your bench, which frees up the hip joints because there is less thigh area anchored by the bench.

5. Feet should be flat on the floor. If the feet don't support the legs, the hips and lower back must.

ergonomics

Your piano station should be equipped with the following ergonomic capabilities to allow for correct posture.

1. You need to sit high enough so that your elbows can be positioned over the keys with your forearm almost parallel to the floor. You can choose an adjustable bench or use props like phone books to raise your seat if necessary.

2. If your feet cannot reach the floor to rest flat, you can use a footrest and similar support under your feet for support. Dangling feet put additional strain on the hips and lower back because they do not support the legs.

Stretch

The above tips will help you reduce muscle tension while playing the piano. It's always a good idea to stretch the body, especially the muscles that are under the most strain. Stretching also helps you become aware of your body and gives you a break from sitting. Perform the following stretches before and after workouts, as well as at 30- to 45-minute intervals during sessions.

1. Raise your arms above your head and slowly lower them to your sides. This helps lengthen the spine.

2. Roll your shoulders back.

3. Fold your hands behind your back, pull them back and open your chest.

4. Fold your hands in front of your chest, palms facing out, and press out. This stretches the upper back.

5. Get down on one knee with both knees at a 90 degree angle. Lean forward. This partial lunge stretches the hip flexors, which are often tight in people who sit for long periods of time.

Additional resources

If you need additional instruction, consider the Alexander Technique. This program is designed to help musicians and performers maintain ideal posture and movement patterns. You can choose to train with an instructor or continue self-study. For information about the Alexander Technique, see http://www.alexandertechnique.com/.

Movement therapies such as yoga and Pilates help increase body awareness and strengthen the core, a muscle group that plays an important role in maintaining proper posture. You can choose to take a class or learn at home using online videos or DVDs as instructions.

You can avoid back pain when playing the piano by using your body correctly. The above tips will help keep music in your life without pain.

Inspired by Amee LaTour