How to Avoid Injury in Piano Playing: Is Pain OK?

Welcome to LivingPianos.com, I’m Robert Estrin. The subject today is about avoiding injury in your piano playing. Is pain ever OK? You know they say, “No pain, no gain,” but I’m going to come right out and say no, pain is not okay in piano playing. There are some exceptions, but I want to make it very clear that pain is always a warning sign that something is wrong. I’m going to bring up the exceptions, but first I want to show you ways you can mitigate pain in your piano playing. Of course if you’re having any kind of serious issues, particularly anything recurring, you should see a doctor to find out what is going on, because pain is not good.

How can you avoid pain in your piano playing?

First of all, it’s incredibly important how you sit at the piano. Take the time to make sure you’re sitting at the appropriate distance from the keyboard. Use a seat that you can adjust to exactly the right height as well. You can use an adjustable artist bench, or put books or a pillow on the bench to raise the height if necessary. Being at the right height is really critical. Generally speaking, you want your hands straight with your arms parallel to the floor. This is very comfortable because your wrists are straight. You don’t want your wrists to be bent. Imagine sitting at the piano so low that your wrists are lower than your fingers the whole time you’re practicing. That stresses the nerves and the tendons and your wrists can become swollen and sore just from being in that position. So take the time to make sure you are sitting at the right height.

How far should your bench be from the keyboard?

Sometimes you see people sitting too close to the piano. This is extraordinarily tension-inducing, particularly when playing in the extreme high and low registers of the keyboard. You want to be far enough away so there’s a wide angle to your arms. You don’t want your arms right at your sides. You also don’t want the bench to be right up against the back of your knees because you have no flexibility for getting from one end of the keyboard to the other quickly, as you have to do in a lot of different music. So sitting in the right place and having the right angle of your wrists is vitally important.

Your piano and environment also play a role.

If you feel pain and you wonder why, there’s the possibility that your piano action might need work. Maybe you’re playing on a piano that has 65 – 70 grams of down-weight and it just takes too much effort to push the keys down. Regulation, lubrication and easing of key bushings can possibly get things moving better. Another problem is if your piano has a really dead sound and you’re trying to fill a room that is too large for the instrument. You may overcompensate in your playing. There may be ambient sounds of air conditioning or some other sounds you’re constantly trying to overcome. You may be playing way harder than you think even if your action isn’t heavy. That could really be taxing to your hands. So that’s another thing to be aware of.

Is pain ever OK?

I talked in the beginning about the exceptions, about no pain, no gain. Is there any truth to that? Well, there is a little bit. Any of you who exercise know that if you’re weightlifting or running, the lactic acid naturally builds up in your muscles and you feel a soreness that can possibly be described as pain. But it’s a pain that goes away as soon as you stop. It’s a normal part of the growth of muscles. In fact, the only way muscles grow is by tearing down and rebuilding. This is the physiology of exercise. A little bit of that happens in piano playing. If you’ve ever done wrist exercises or even scales, when you finish you will feel tired. You’ll feel a certain soreness, at least temporarily, in your fingers. Now, if that persists after a few minutes of rest, then there’s something wrong. But to feel a little bit of fatigue bordering on pain in your hands after a workout on the piano, as long as it’s akin to what you feel when you’re exercising, is a normal part of building strength. Knowing that distinction is important so you make sure you don’t cross the line!

At times I’ve practiced some really treacherous sections of Liszt. I alternate between doing the really virtuosic sections and the more poetic parts of the piece, going back and forth to make sure I don’t put too much strain on my hands. This is what you must do in your practice. If you feel pain or major fatigue, that achy feeling you get when your muscles are being worked out, give it a little break and come back to it a bit later. And make sure that it’s nothing that persists!

Be sure to stretch and take rest when you need it!

Generally, you never want to experience pain in your piano playing. But when you’re doing a major workout, you may feel a sense of relief when you stop for a little bit. So give yourself rest! I like to do stretching throughout the day. It’s really helpful. Because your neck, your shoulders, all need to function properly. Your nerves are part of a system that goes all the way to your brain. If at any point the nerves become infringed upon it can cause problems in your hands, neck, or back. So you must be limber. Doing yoga or other stretching is vitally important. I highly recommend it! I don’t know what I would do without my stretching. I may make a video about the stretching I do because it’s stuff that I’ve come up with that’s based upon yoga, but it’s my own personal routine that I can do anywhere. You might enjoy that as well. Let me know in the comments! Thanks so much for joining me, Robert Estrin here at LivingPianos.com, Your Online Piano Resource.

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