Playing a musical instrument involves repeating specific movements over and over again within a given time period. When you play your instrument you are repeating some of these patterns literally thousands of times per hour. That’s a lot of muscular contraction. This can (but doesn’t have to!) lead to the unintended consequences of fatigue, muscle and joint pain, repetitive stress injuries (RSI), or worse. (Not to mention frustration, dissatisfaction, and even depression and anxiety.) There are three things that primarily impact your health and comfort in your music practice: use, environment and rest.

If you practice a great deal each day and/or find yourself challenged with chronic back, neck, shoulder, or other kind of musculoskeletal pain, ask yourself these three questions while you work:

Am I using myself well?

The primary aim of the Alexander Technique is to teach you how to use yourself well as you carry out your activities. Because much of your excess tension is carried out on a regular basis (falling below your level of consciousness) your first challenge is to become aware of your habits. (This is where lessons with a certified Alexander Technique teacher can yield huge benefits in a fairly short period of time.)

The most important thing to consider here is what not to do (i.e., what to prevent yourself from doing as you engage in an activity). Don’t stiffen your neck. Don’t hold your breath. Don’t clench your jaw. Don’t lock your knees. Don’t pull your shoulders up into your neck. (In short, don’t stiffen and tense yourself up!) These are a few of the most essential things to prevent in order to use yourself in an efficient and safe manner.

You can also check to see that your head is poised in a relaxed manner above your pelvis (not stiffening your neck and shoulders) as you sit or stand, and that you are able to move freely from your hips, knees and ankles if you need to bend forward (whether to get closer to your instrument or the music in front of you). Make sure you are on your sitting bones when sitting, and that you are neither collapsing, nor trying too hard to hold yourself up. Simply let yourself find an easy balance between the two extremes.

Most important, don’t forget that it is your thinking that primarily conditions your muscular effort. This is in part determined by your attitude. If you imagine your work as easy, as opposed to strenuous (whether it is or not), you will save yourself considerable energy. Make things light and playful when you can.

Is my environment supporting my good use?

 Alter your work environment (instrument, accessories and other equipment, furniture, lighting, music stand, etc.) to support your good use. If you’re sitting, make sure your chair is the correct height for you. Often I see musicians sitting in chairs that are too small for them. This invites collapse in your spine and strain in your hips, back and shoulders. Your knees should never be at a higher level than your hip joints when you sit. (Ideally, they should be slightly lower.)

For many musicians, a good stool is a better alternative to a chair. Even a simple bar stool with a (not too softly) padded seat can be a significant improvement. Research and explore the possibilities to find what works best for you.

If you stand a lot, make sure you’re wearing comfortable, low-heeled shoes. Your footwear should be compatible with the surfaces you walk and stand on. Some musicians (myself included) prefer practicing without shoes. Letting your feet really feel the floor can help you stay in good balance and encourage upward release and mobility.

Make sure that your instrument and all accessories are the right size for you and are adjusted appropriately. I’m always amazed at all the saxophonists I see who use a too-narrow neck strap with their instrument slung too low, creating a huge amount of neck strain. It’s worth the time and effort to make a study of your equipment.

Arrange your work environment to most efficiently meet your needs. This takes some thought. Your first consideration should be lessening your physical effort. It’s also a good idea to arrange things so that you are not bending and/or twisting so much. Sometimes just giving yourself a little time to plan before you begin your work can save you discomfort or injury. This might mean gathering all your music practice materials and equipment before you begin your practice session. (As opposed to struggling and straining to find that method book or metronome while holding on to your instrument.)

Always make sure you have adequate and appropriate lighting. This is one of the most overlooked aspects of the work environment. If you are struggling to see your work, you will be tempted to use yourself poorly: squinting your eyes, holding your breath, craning your neck forward, etc.

The same can be said about the height of your music stand. Find your good balance and comfort first, then adjust all equipment to your good balance.

Unfortunately, you can’t always control the quality of your work environment. This is why you need to pay attention to what you can control: Your use.

Am I resting adequately?

You’re not made of steel. Even if you are using yourself well and have a supportive environment, you need to take breaks from your work. It is fundamentally important that you rest before you get tired. (Don’t wait for exhaustion or discomfort to tell you when you need to rest.) Here are a few other basic ergonomic guidelines concerning rest:

• Alternate sitting and standing (when possible) while you work.
• Avoid prolonged periods in the same position.
 (Allow yourself to move. Don’t be “planted” down in any one position.)
• Try not to sit for more than 30 to 40 minutes at a time without getting up to move around. Conversely, don’t stand for too long a period without rest.
• Consider breaking your practice routing into several small sessions. I find myself practicing for no more than about 10 to 20 minutes at a stretch without taking at least a brief break. I’m way more productive by approaching my work this way.
• Consider breaking your practice routine into two or more practice sessions per day. This is particularly helpful if you practice for three or more hours per day. A morning and evening session (as opposed to one marathon session) can lead to better health and greater productivity.

Lying in the semi-supine position (constructive rest) is a great way to give yourself a fully restorative break during your practice period. This involves lying on your back (on a carpeted floor or other firm surface) with your knees bent, feet on the floor and elbows bent with your palms resting where your ribcage meets the sides of your tummy. Put a book or two under your head to keep your head in good integration with your neck, back and pelvis. Fifteen minutes or so of resting this way in the middle of your practice session will greatly improve your comfort, endurance and overall health and safety. Here’s more about constructive rest.

So you can begin today to make a difference in how you practice. You’ll be pleasantly surprised at how much easier things can be if you keep these three things in mind.