How to Avoid Piano Injuries | Get Rid of Tension and Pain in Your Hands, Arms & Back!

J.S. Bach - Little Prelude in C Major, BWV 939 (polyphonic piece). Piano TutorialMy hands hurt when I practice…
Why are my wrists so tensed?
How to get rid of piano-related tendinitis?
Is arm fatigue normal after a practice session?
I’m in pain when I play – but I guess it’s normal, so I push through it…
What exercises can I do to heal a piano injury?

Injury-related questions are the most frequent ones I get :-X.

Amateurs and professionals, beginners and ‘veterans’, young and old – this problem affects too many people nowadays (and the numbers are sadly rising).

WHY is this happening?
What are the main causes of piano-related tension and pain?
Are they easily avoidable?
How can we heal from an existing injury?

Find the answers to these questions by watching the video below!

Piano Injuries: Prevention and Recovery

How to Avoid Tension and Pain in Your Hands, Wrists, Elbows, Shoulders & Back

Video highlights:

00:02. Introduction.
00:46. Correct piano playing does not cause pain and injuries!

The 4 Mega-Causes of Piano Injuries:

01:37. Cause No. 1: Bad posture and incorrect arm alignment.
02:36. How to avoid injury.
03:38. A good piano posture is a fluid process, not a static ‘hold’!

04:24. Cause No. 2: Incorrect technique.
05:11. A. Finger-only playing (and what to do instead to avoid injury).
09:09. B. 5-finger legato playing during the early beginner stage (and the healthy ergonomic alternative).
11:29. C. Tension, stiffness and static playing (and how to relax your muscles without falling off the bench).
14:28. D. Exaggerated finger stretching (and how to connect wide intervals without overstretching your hand).
16:10. E. Keybedding (and learning when to let go).
17:27. Is a bit of fatigue normal when we practice?

18:34. Cause No. 3: Incorrect practice.
19:03. Where to find the rest of this tutorial…

Get access to my full tutorial focused on injury prevention by joining! ;)

In the Members Area you will also discover many hundreds of other exclusive lessons for all levels (including step-by-step courses and interactive projects) that reveal the professional secrets of the Russian piano school. Our program will help you to acquire a whole new perspective on piano playing and transform your skills so that you can play freely, confidently and brilliantly!

It’s time to hear your playing come alive and shine! 8)

Recommended free tutorials:
The 5 Basic Elements of a Correct Piano Posture.
Video Course for Beginners. Lesson No. 1.
The Key Principles of Correct Piano Practice: a Step-By-Step Holistic Guide.
The Power of Perseverance in Learning to Play Piano: Why Musical Progress is Not Linear.
Wrist, Arm & Shoulder Warm-Up for Pianists.

Recommended tutorials (available on
How to Stay Focused While Practicing.

When to Take a Break in Your Practice.
The ‘Breathing Hand’ Principle.

Have a very inspired practice,

P.S. Many new online piano lessons and video tutorials are coming soon on! Follow me on Facebook, Twitter, LinkedIn or Pinterest to get instant updates, support and motivation! ;)

2 Responses to “How to Avoid Piano Injuries | Get Rid of Tension and Pain in Your Hands, Arms & Back!”

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  1. Denise D. says:

    My Dear Maestra,
    As a child, I studied piano for 9 years. My studies ended when my teacher passed. I am now 67 years old and have resumed piano lessons 1x per week. It is 2 months in into my studies. We have started with Hanon and Czerny. My 2 to 3 hour daily practice sessions have been reduced to every other day, 1 hour, due to wrist, thumb and general hand pain. Proper hand positioning, as well as technique and phrasing has been key, during all my years of study and yet I now find myself in an uncomfortable situation. I often ask, is this pain caused by natural aging or is my technique lacking as well as strength and dexterity? At the moment, a dilemma with no clear answer. Your view is great appreciated. Thank you and Brava!

    • Ilinca says:

      Hi Denise!

      Hanon, Czerny – and also the words ‘strength and dexterity’ tell me that you are currently using the old-school ‘finger’ approach. If you don’t have any medical conditions (such as arthritis) – a healthy piano technique should not cause any discomfort at your age. Quite the opposite – it should help you to keep your arms, wrists and hands young and flexible. Therefore, the cause of your current pain is incorrect finger-only technique – and also an incorrect approach to repertoire. You can learn more by reading my answer to question No. 30 from our FAQs (

      You can also learn the ergonomic whole-arm technique from scratch, in a step-by-step manner, as a member of our program :).

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