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8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
With a fresh approach to a common problem, this self-help guide to overcoming back pain advocates adopting the natural, healthy posture of athletes, young children, and people from traditional societies the world over. Arguing that most of what our culture has taught us about posture is misguided—even unhealthy—and exploring the current epidemic of back pain, many of the commonly cited reasons for the degeneration of spinal discs and the stress on muscles that leads to back pain are examined and debunked. The historical and anthropological roots of poor posture in Western cultures are studied as is the absence of back pain complaints in the cultures of Africa, Asia, South America, and rural Europe. Eight detailed chapters provide illustrated step-by-step instructions for making simple, powerful changes to seated, standing, and sleeping positions. No special equipment or exercise is required, and effects are often immediate.
227 pages, Paperback
First published January 1, 2008
108 people are currently reading
1498 people want to read
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Displaying 1 - 30 of 120 reviews
September 10, 2013
...i would have rrated this book much higher if I had not read Kathleen Porter's book "Natural Posture for Pain-Free Living: The Practice of Mindful Alignment" published almost a decade before Gokhale's. "8 Steps to a pain-free back" is suspiciously similar to the BRILLIANT book of Kathleen Porter, only with LESS information, less comprehensive excercises and much more poorly done illustrations.... So I'd recommend anyone interested in the natural posture to get hold of Kathleen Porter's book instead
March 16, 2009
If you have pain in the back, neck, shoulder, hips, knee or foot I highly recommend you get this book. It is well written, instructional, with lots of photographic examples.
If you are a health care practitioner dealing with clients with these kinds of problems you will learn a whole new way of treating them.
I'm very impressed with the simple steps that are presented and have already begun to implement some of these strategies into my own life. Some of them I already used, but now I know the why's and wherefores.
It was also good to learn that the typical way we are taught to lift heavy items 'correctly' is actually totally wrong and harmful.
I have a client whose back pain gets worse every time he drives - and he drives for a living. Now I know why this is happening and can teach him how to stop this from happening.
Get it - read it - use it and please don't stick it on the shelf to gather dust.
If you are a health care practitioner dealing with clients with these kinds of problems you will learn a whole new way of treating them.
I'm very impressed with the simple steps that are presented and have already begun to implement some of these strategies into my own life. Some of them I already used, but now I know the why's and wherefores.
It was also good to learn that the typical way we are taught to lift heavy items 'correctly' is actually totally wrong and harmful.
I have a client whose back pain gets worse every time he drives - and he drives for a living. Now I know why this is happening and can teach him how to stop this from happening.
Get it - read it - use it and please don't stick it on the shelf to gather dust.
April 10, 2009
This outstanding book was recommended by a fellow dancer who had been side lined from dance, due to lower back issues. I was telling her my own story and she said I should get this - and I'm so glad I did. I haven't read every bit of it - just what was pertinent to myself - but I've implemented the solutions and noticed a great difference.
In a nutshell, the author studied indigenous people in various cultures, who did not have the back issues we have in western society. The photography in the book, from her research, is pretty fabulous and helpful in that you can mirror the posture visually. She goes into great, easy to understand detail about different positions, like standing, walking, lying down, and most importantly for me, sitting, and how to manipulate, settle and support your body in steps and stages, to properly align. As a result, I simply can't slouch any more, despite a life time in a computer chair - if I do, I am aware of it immediately, adjust, and get the right support if I need it. I finally know what good posture is, and how it feels, and have even had people with less than perfect posture comment to me that they admire mine. Wow.
I also garden a lot and realizing how South American and African women spend hours in a field picking things off the ground as they harvest by hand, bending with the pelvis as a hinge instead of curling the back, was a huge eye opener. I've been putting the instructions into this book into practice all winter long, indoors, with hopes that when I get back out there to the garden, my hamstrings and pelvic area will have learned to bend that way.
It's a fascinating book, and highly recommend it to everyone, whether you have back issues or simply want to improve your physical mechanics.
In a nutshell, the author studied indigenous people in various cultures, who did not have the back issues we have in western society. The photography in the book, from her research, is pretty fabulous and helpful in that you can mirror the posture visually. She goes into great, easy to understand detail about different positions, like standing, walking, lying down, and most importantly for me, sitting, and how to manipulate, settle and support your body in steps and stages, to properly align. As a result, I simply can't slouch any more, despite a life time in a computer chair - if I do, I am aware of it immediately, adjust, and get the right support if I need it. I finally know what good posture is, and how it feels, and have even had people with less than perfect posture comment to me that they admire mine. Wow.
I also garden a lot and realizing how South American and African women spend hours in a field picking things off the ground as they harvest by hand, bending with the pelvis as a hinge instead of curling the back, was a huge eye opener. I've been putting the instructions into this book into practice all winter long, indoors, with hopes that when I get back out there to the garden, my hamstrings and pelvic area will have learned to bend that way.
It's a fascinating book, and highly recommend it to everyone, whether you have back issues or simply want to improve your physical mechanics.
April 8, 2021
Principle: restore your spine to its optimal length, and the rest of the body's architecture to its optimal position.
e.g. 1: stand with your back straight up & head held high(tall standing, w/ chest is full & out w/ raised sternum & pelvis anteverted; your behind is behind); don't slouch or bend your head down (neck is straight not forward).
e.g. 2: stretch sitting or "stacksitting" not hunched sitting => keep the spine straight; square & upright shoulders not rounded shoulders
=> good posture is key
Step 1 - stretch sitting = sitting w/ a lengthened back
Find your primal posture and sit without back pain: Esther Gokhale at TEDxStanford
https://youtu.be/k1luKAS_Xcg
Step 2 - stretch lying on your back
https://youtu.be/NCtF9_DuzMU
Step 3 - "stacksitting"
Positioning your pelvis as the foundation for your spine i.e. anteverted not retroverted pelvis
https://streetworkout871.wordpress.co...
https://youtu.be/uZ0c8v5RHZA
Step 4 - stretch lying on your side
https://youtu.be/ocPXITysjqg
https://www.youtube.com/watch?v=-Qxmc...
Step 5 - using your inner corset
Step 6 - tall standing
https://youtu.be/NLlJmKmOwEk
Step 7 - hip-hinging
Step 8 - glide walking
https://youtu.be/mtQ1VqGGU74
Talk @Google
https://youtu.be/-yYJ4hEYudE
Nerve flossing
https://youtu.be/GPPtVFmI4kA
https://youtu.be/tr88uGR5w80
e.g. 1: stand with your back straight up & head held high(tall standing, w/ chest is full & out w/ raised sternum & pelvis anteverted; your behind is behind); don't slouch or bend your head down (neck is straight not forward).
e.g. 2: stretch sitting or "stacksitting" not hunched sitting => keep the spine straight; square & upright shoulders not rounded shoulders
=> good posture is key
Step 1 - stretch sitting = sitting w/ a lengthened back
Find your primal posture and sit without back pain: Esther Gokhale at TEDxStanford
https://youtu.be/k1luKAS_Xcg
Step 2 - stretch lying on your back
https://youtu.be/NCtF9_DuzMU
Step 3 - "stacksitting"
Positioning your pelvis as the foundation for your spine i.e. anteverted not retroverted pelvis
https://streetworkout871.wordpress.co...
https://youtu.be/uZ0c8v5RHZA
Step 4 - stretch lying on your side
https://youtu.be/ocPXITysjqg
https://www.youtube.com/watch?v=-Qxmc...
Step 5 - using your inner corset
Step 6 - tall standing
https://youtu.be/NLlJmKmOwEk
Step 7 - hip-hinging
Step 8 - glide walking
https://youtu.be/mtQ1VqGGU74
Talk @Google
https://youtu.be/-yYJ4hEYudE
Nerve flossing
https://youtu.be/GPPtVFmI4kA
https://youtu.be/tr88uGR5w80
October 27, 2009
Nearly 90% of American adults suffer from back pain, and the number continues to climb. Why does this condition affect so many people in the industrialized world, while in some countries only 5% of adults report back pain? In a quest to find the root cause of back pain, Esther Gokhale studied at the Aplomb Institute in Paris and traveled to parts of the world where back pain is virtually unknown. Her research took her to remote Burkina Faso, rural Portugal, and fishing villages in Brazil. What she learned in each of these places has changed the lives of thousands of people. Preserved in the movements of weavers, millers, and farmers in more traditional societies is ancient body wisdom that prevents pain and enhances health. For the first time, these insights have been brought together in a step-by-step guide designed to help those suffering from back pain re-educate their bodies and regain the posture for which our bodies evolved.
September 1, 2014
Though this is unconventional, I wish to write a review of 8 Steps to a Pain-Free Back before I complete the reading of it...
You see this book was recommended to me while I was under the care of a physical therapist. We worked through Stretchsitting, Stretchlying on Your Back, and Tallstanding (among other lessons) and I felt immediate benefit. When I practice these methods my body becomes more flexible and I experience less pain. I also look better because I am not slouching.
Let me be clear, when I say there is immediate benefit I do not mean that you will be immediately cured of the pain caused by years of bad posture. As it took years to get ourselves into this predicament, it takes quite some time to get ourselves out. Our muscles have to loosen up, unlearn, and retrain. But you will stop causing yourself pain.
For me Stretchlying was most immediately effective. I think this is because I better grasp how to execute the posture properly. I can feel the gentle stretch in my spine and the relaxation in my lower back. Even if I practice the posture for only a few minutes before turning on my side, it helps remove tension from my body and more easily fall asleep.
I am still trying to master Tallstanding and especially Stretchsitting. It can be very difficult to make your body do something other than what it has done for decades. It is so easy to collapse into that awful, hunched, forward-shouldered desk posture. Your pecs are likely tightly wound now and pulling your shoulders forward. It will take time to loosen them, bring your shoulders back, and have it be natural.
On my own, I have been working on Hip-hinging. This is the best thing for gardening since compost! The hardest part for many may be breaking the taboo of sticking your hindquarters into the air instead of doing that dainty squat -- "Lift with your legs, not your back" thing -- we've all been taught to do. But that squat can be rough on your knees. If I remember to properly Hip-hinge, I can pull weeds and deadhead flowers for long periods without straining my back or my knees.
I cannot recommend this book more highly and will continue to work through all the lessons until, hopefully, I've mastered them and transformed my posture when sitting, standing, walking, sleeping, working, and playing.
You see this book was recommended to me while I was under the care of a physical therapist. We worked through Stretchsitting, Stretchlying on Your Back, and Tallstanding (among other lessons) and I felt immediate benefit. When I practice these methods my body becomes more flexible and I experience less pain. I also look better because I am not slouching.
Let me be clear, when I say there is immediate benefit I do not mean that you will be immediately cured of the pain caused by years of bad posture. As it took years to get ourselves into this predicament, it takes quite some time to get ourselves out. Our muscles have to loosen up, unlearn, and retrain. But you will stop causing yourself pain.
For me Stretchlying was most immediately effective. I think this is because I better grasp how to execute the posture properly. I can feel the gentle stretch in my spine and the relaxation in my lower back. Even if I practice the posture for only a few minutes before turning on my side, it helps remove tension from my body and more easily fall asleep.
I am still trying to master Tallstanding and especially Stretchsitting. It can be very difficult to make your body do something other than what it has done for decades. It is so easy to collapse into that awful, hunched, forward-shouldered desk posture. Your pecs are likely tightly wound now and pulling your shoulders forward. It will take time to loosen them, bring your shoulders back, and have it be natural.
On my own, I have been working on Hip-hinging. This is the best thing for gardening since compost! The hardest part for many may be breaking the taboo of sticking your hindquarters into the air instead of doing that dainty squat -- "Lift with your legs, not your back" thing -- we've all been taught to do. But that squat can be rough on your knees. If I remember to properly Hip-hinge, I can pull weeds and deadhead flowers for long periods without straining my back or my knees.
I cannot recommend this book more highly and will continue to work through all the lessons until, hopefully, I've mastered them and transformed my posture when sitting, standing, walking, sleeping, working, and playing.
September 15, 2016
Ouch! That's my first response to attempting some of the exercises in this book. My thoughts here will be filtered through my prejudices (but when aren't they?): the book's title is a bit deceiving—each of the eight steps is a series of—to me—VERY complex exercises (often 15 steps in themselves), done in small, incremental stages, accompanied by images and diagrams. Despite a proliferation of images of the "correct" postures, the staged processes to accomplish them were confusing and even intimidating.
The proviso here is that I have a great deal of arthritis in my back and neck, so many of the postures brought pain—perhaps that would lessen over time. I'm still trying a few of the exercises that I understood, though the results have been marginal so far. For a person like me, these exercises would undoubtedly be best undertaken in person. And maybe the title should be changed to "8 Steps (and 1,000 or so more) to a Pain-Free Back"; also, there are perhaps 1,000 testimonials as well scattered through the book—I think 100 would do.
The proviso here is that I have a great deal of arthritis in my back and neck, so many of the postures brought pain—perhaps that would lessen over time. I'm still trying a few of the exercises that I understood, though the results have been marginal so far. For a person like me, these exercises would undoubtedly be best undertaken in person. And maybe the title should be changed to "8 Steps (and 1,000 or so more) to a Pain-Free Back"; also, there are perhaps 1,000 testimonials as well scattered through the book—I think 100 would do.
January 27, 2010
In my current quest to improve my health and well-being, I thought it was about time to improve my posture. Gokhale (pronounced Go-clay) spoke at Google, and after watching her talk on YouTube, I decided to check out the book. Her argument--that our posture has gotten worse since the 20s and that the many cultures that live with low percentages of back pain, ancient statuary, and children actually depict proper healthful posture--is quite compelling. The book is gorgeous, with smooth pages, colorful photos, clear demonstration photos, and a clean layout. Even with just a couple days of being conscious of her techniques, I can report that my posture is already improving.
October 28, 2015
1. Excellent information on how to care for your back a la indigenous people
2. I will buy my own copy so I can go through the exercises. She gave a TED talk some time back and the sitting exercise has changed my life it's so good!
3. BUT THIS BOOK IS SO ANNOYING BECAUSE THE AUTHOR INCLUDES ON ALMOST EVERY PAGE "I followed Gokhale's methods and now I'm pain free!" There are between 1-4 affirmations from both famous and unknown people, and somewhere there was a whole page! The repetition of both instructions and kudos is tiresome. This came out in 2007 and perhaps she'll do another that cuts out the advertising, is shorter, and will cost lest than $26.00.
2. I will buy my own copy so I can go through the exercises. She gave a TED talk some time back and the sitting exercise has changed my life it's so good!
3. BUT THIS BOOK IS SO ANNOYING BECAUSE THE AUTHOR INCLUDES ON ALMOST EVERY PAGE "I followed Gokhale's methods and now I'm pain free!" There are between 1-4 affirmations from both famous and unknown people, and somewhere there was a whole page! The repetition of both instructions and kudos is tiresome. This came out in 2007 and perhaps she'll do another that cuts out the advertising, is shorter, and will cost lest than $26.00.
January 29, 2009
I love this book! Gohale explains emulating the posture of young children and people from Africa and South America can eliminate back pain. She teaches you how to stand, sit, lay down, bend, and walk with excellent posture. I haven't mastered all the steps yet, but already I have less pain and people have been asking me if I've lost weight (if only!) It also talks about how to hold infants and toddlers so they don't learn to slouch- a great read even if you don't have back pain.
September 24, 2011
Gokhale builds an interesting case to support her method. Basically she looks to historical examples and to cultures where back pain is relatively rare to figure out what the ideal posture should be, then she takes the reader through minute details of how to achieve an ideal posture that will allow the back to heal itself. The general idea is that when the skeleton and muscles are aligned naturally and correctly, there shouldn't be any pain. She seems credible and the book is loaded with testimonials from many people I would trust. Downsides are that the steps are detailed fairly tediously, and the basic principles are repeated to the point of redundancy.
To be fair, my back didn't hurt in the first place, so I can't really judge whether Gokhale's method cures back pain. But I had lots of back pain during my last pregnancy, so I figured that I could maybe do some preventative maintenance in case I decide to be pregnant again, and this is an easy method to follow.
To be fair, my back didn't hurt in the first place, so I can't really judge whether Gokhale's method cures back pain. But I had lots of back pain during my last pregnancy, so I figured that I could maybe do some preventative maintenance in case I decide to be pregnant again, and this is an easy method to follow.
May 29, 2009
My PT looked this over and felt it was a fantastic idea for me to try as a way of dealing with cervical disk degenerative disease. It may also help with the back pain that develops each night as I sleep. I had it from the library but I've ordered a copy for myself and can't wait to get started. I'm feeling very optimistic that this method can help me overcome a lifetime of poor posture.
January 16, 2011
A thoughtful, well written & illustrated guide to eliminating back pain & improving posture. Gokhale brings a unique and pragmatic/implementable approach to 'modern' society from habits & beautiful postures of 'traditional' societies from around the world.
A must read for anyone interested in preventing/alleviating back problems, improving posture, moving & looking better.
A must read for anyone interested in preventing/alleviating back problems, improving posture, moving & looking better.
April 22, 2013
I highly recommend this book. There are lots of pictures and descriptions. It takes practice to get bad posture reversed but these ideas will get you started. Just learning how to lay in bed to sleep made such a difference in my sleep. I still have to "think" about my posture but I'm correcting it incrementally and hoping it will eventually become natural.
July 2, 2010
Most enlightening and life-changing pain-relief book I've ever read. Completely transformed my view of posture and back pain, and helped me tremendously with the pain from degenerative disk disease and RSI/carpal tunnel syndrome.
August 14, 2022
Esther Gokhale's back book changed my life!
I was gifted 8 Steps to a Pain-Free Back by a friend when I was going through a weeks-long period of intense back/nerve pain. It's not an exercise book as such - more of a posture book - how to sit, stand, lie down, and walk with posture that maximises our spinal and muscular strengths and minimises degenerative harmful positions.
Because I have a large herniation in my lower spine, I skipped a few chapters (as advised by the book) and went back to them later after having practiced the other lessons. From the get-go, I learned that I have a habit of pitching forward ever so slightly when I stand, with my weight less on my heels than on my balls of my toes. This is probably because locking the knees means you don't have to balance as much. And I had some serious unbalancing injuries in my 20s and 30s (ACL reconstructions in both knees). But what this leaning does is weight the delicate front bones of your foot rather than the stronger broader bone of your heels. AND it stresses your joints and muscles. AND it causes a spinal misalignment.
Correcting this is a VERY small physical/postural shift that you might not even notice with the naked eye, but as you probably know, very small shifts can change/help a lot. But I have to unlearn a position I've been "practicing" for 20+ years. You can imagine how many times a day I have to remind myself to shift my weight onto my heels, if I even remember. But if I do, I retrain and strengthen the right muscles, relieve joint pressure, support spinal health, reduce knee pain, and so on.
This is an example of the kind of lesson Gokhale goes through in detail when she shows us how to tall-stand, or stack-sit, or glide-walk, or hip-hinge, or stretch-lie: how to position your shoulders and neck (when you drive or type), how to activate your inner corset (when lifting anything), how tip your pelvis forward (anteverted) when you sit or stand, rather than tucking it (which compresses your spine in all kinds of bad ways), and so on.
I even got Gokhale's stretch-sit cushion for long drives. Sitting was particularly painful for me and I ordinarily have long drives at least once a month. The cushion is a bit pricey ($50), but it's helped me tremendously - I no longer sink/slouch into the curve of the chair back, and I can keep my spine in gentle traction using the little soft nubs on the cushion as a guide. Also adjusting the mirror when my back is stretched and supported makes it easy to notice when I slip down.
I would suggest pairing the Gokhale book with Saloni Sharma's "The Pain Solution" which recounts some great anti-inflammatory nutrition plans and mindfulness and other non-surgical ways to deal with pain. I used Sharma's visualization tactic to imagine what kind of pain-free life I wanted to lead, started a daily meditation habit, as well as a month-long sobriety kick (to address inflammation), and then dove into Gokhale's book.
It's probably going to take me weeks or months or maybe even years to fully absorb all the posture lessons, but I'm determined to do it. The testimonials scattered throughout the chapters speak of miraculous-sounding recoveries from very serious injuries and conditions. I never want to go through the horribly painful episode I just had, so here's to becoming one of Gokhale's success stories.
I was gifted 8 Steps to a Pain-Free Back by a friend when I was going through a weeks-long period of intense back/nerve pain. It's not an exercise book as such - more of a posture book - how to sit, stand, lie down, and walk with posture that maximises our spinal and muscular strengths and minimises degenerative harmful positions.
Because I have a large herniation in my lower spine, I skipped a few chapters (as advised by the book) and went back to them later after having practiced the other lessons. From the get-go, I learned that I have a habit of pitching forward ever so slightly when I stand, with my weight less on my heels than on my balls of my toes. This is probably because locking the knees means you don't have to balance as much. And I had some serious unbalancing injuries in my 20s and 30s (ACL reconstructions in both knees). But what this leaning does is weight the delicate front bones of your foot rather than the stronger broader bone of your heels. AND it stresses your joints and muscles. AND it causes a spinal misalignment.
Correcting this is a VERY small physical/postural shift that you might not even notice with the naked eye, but as you probably know, very small shifts can change/help a lot. But I have to unlearn a position I've been "practicing" for 20+ years. You can imagine how many times a day I have to remind myself to shift my weight onto my heels, if I even remember. But if I do, I retrain and strengthen the right muscles, relieve joint pressure, support spinal health, reduce knee pain, and so on.
This is an example of the kind of lesson Gokhale goes through in detail when she shows us how to tall-stand, or stack-sit, or glide-walk, or hip-hinge, or stretch-lie: how to position your shoulders and neck (when you drive or type), how to activate your inner corset (when lifting anything), how tip your pelvis forward (anteverted) when you sit or stand, rather than tucking it (which compresses your spine in all kinds of bad ways), and so on.
I even got Gokhale's stretch-sit cushion for long drives. Sitting was particularly painful for me and I ordinarily have long drives at least once a month. The cushion is a bit pricey ($50), but it's helped me tremendously - I no longer sink/slouch into the curve of the chair back, and I can keep my spine in gentle traction using the little soft nubs on the cushion as a guide. Also adjusting the mirror when my back is stretched and supported makes it easy to notice when I slip down.
I would suggest pairing the Gokhale book with Saloni Sharma's "The Pain Solution" which recounts some great anti-inflammatory nutrition plans and mindfulness and other non-surgical ways to deal with pain. I used Sharma's visualization tactic to imagine what kind of pain-free life I wanted to lead, started a daily meditation habit, as well as a month-long sobriety kick (to address inflammation), and then dove into Gokhale's book.
It's probably going to take me weeks or months or maybe even years to fully absorb all the posture lessons, but I'm determined to do it. The testimonials scattered throughout the chapters speak of miraculous-sounding recoveries from very serious injuries and conditions. I never want to go through the horribly painful episode I just had, so here's to becoming one of Gokhale's success stories.
September 18, 2019
I am so thankful I found this book. It’s mostly an info-graphic book, but there is a lot of interesting cultural, biological, geographical and historical information in here as well.
I have been using the simple at home exercises for the past two weeks and my back pain has almost vanished. The idea is to change a few simple mechanical things you do on the regular to lengthen the spine and relieving compression. The exercises seem strange and even ridiculous, but some simple changes outlined in this book have brought me out of debilitating lower back pain.
5 stars!
I have been using the simple at home exercises for the past two weeks and my back pain has almost vanished. The idea is to change a few simple mechanical things you do on the regular to lengthen the spine and relieving compression. The exercises seem strange and even ridiculous, but some simple changes outlined in this book have brought me out of debilitating lower back pain.
5 stars!
September 15, 2017
Interesting ideas! I think I need video to actually do it.
November 30, 2017
I bought this book quite a while ago after reading an article about Gokhale's work studying the postures of indigenous people. It sat on my bookshelf and I didn't read it.
I've been suffering from back and hip pain on and off for about six years. This February was The Big One, when I herniated a disc at the L4/L5 level. Desperate to try any solution, I remembered that the book was on my shelf and picked it up again.
Trying out the first few exercises, I have to say I did not experience immediate pain relief. However, it seems that Gokhale's method to naturally address the bad postures we have in Western culture through re-training ourselves in everyday movements makes a lot of sense. After finishing a basic read-through of the book, I plan to continue working on it.
The biggest issue that I had was pain. Stretch sitting at work helped provide some traction, but when I would get up, the sciatic pain in my leg was still just as bad. I was not able to properly stretch-lie on my back or on my side very well because I had so much sciatic pain at first.
What ended up helping me was decompression therapy with a chiropractor and light exercise like walking (probably should read the glide walking chapter in more detail), gentle core work, and swimming.
Still, I am not saying that to discount anything in this book, just noting that if you are in a lot of pain it might be hard to begin to change your posture and movements, depending on where your pain manifests. It's possible that you may need other therapy before beginning to correct your posture, but I would still recommend working through this book and using whichever parts your body can handle. I know my posture has been bad since I was a kid, so going forward this work will be important for me. Every tool in the toolbox helps.
P. S. A warning--if you read this book, you will not be able to stop noticing other people's postures, bringing people-watching to a whole new, creepily clinical level. You will also notice how right Gokhale is about degenerative back changes and pain being considered normal in our culture--people say stuff about it all the time as though it's to be expected! Ack! It's scary that it may be preventable for the majority of people, but so many are suffering in our culture. ;__;
I've been suffering from back and hip pain on and off for about six years. This February was The Big One, when I herniated a disc at the L4/L5 level. Desperate to try any solution, I remembered that the book was on my shelf and picked it up again.
Trying out the first few exercises, I have to say I did not experience immediate pain relief. However, it seems that Gokhale's method to naturally address the bad postures we have in Western culture through re-training ourselves in everyday movements makes a lot of sense. After finishing a basic read-through of the book, I plan to continue working on it.
The biggest issue that I had was pain. Stretch sitting at work helped provide some traction, but when I would get up, the sciatic pain in my leg was still just as bad. I was not able to properly stretch-lie on my back or on my side very well because I had so much sciatic pain at first.
What ended up helping me was decompression therapy with a chiropractor and light exercise like walking (probably should read the glide walking chapter in more detail), gentle core work, and swimming.
Still, I am not saying that to discount anything in this book, just noting that if you are in a lot of pain it might be hard to begin to change your posture and movements, depending on where your pain manifests. It's possible that you may need other therapy before beginning to correct your posture, but I would still recommend working through this book and using whichever parts your body can handle. I know my posture has been bad since I was a kid, so going forward this work will be important for me. Every tool in the toolbox helps.
P. S. A warning--if you read this book, you will not be able to stop noticing other people's postures, bringing people-watching to a whole new, creepily clinical level. You will also notice how right Gokhale is about degenerative back changes and pain being considered normal in our culture--people say stuff about it all the time as though it's to be expected! Ack! It's scary that it may be preventable for the majority of people, but so many are suffering in our culture. ;__;
March 5, 2009
Ms. Gokhale points out that we lost our kinesthetic tradition for good back health in the 1930s--when rates of back pain when up. She shows wonderful photos from countries with a healthy back tradition, how to hold babies, and how to prevent or improve back problems. I think everyone should own this book. Beth
July 8, 2012
Our culture encouraging slouching and other unnatural postures. By looking at photos of people in traditional cultures, where back pain is less common, we can eventually reshape how we sit and stand and reduce our own pain. I'm definitely going to recommend this to clients, my mom, and maybe use some of the examples myself (even though my back problems are minimal).
May 19, 2010
I'm almost halfway through this book and am learning so much about the importance of good posture and how to achieve it sitting, standing, lying down, etc. Can also find more info. from the website: egwellness.com
November 10, 2010
I had to return this to the library before I could complete all of the steps, but from what I read & tried, it was very eye-opening. All of the illustrations & photos are extremely helpful. I'm definitely going to return to it soon.
August 12, 2015
The book can be distilled to about 10 pages. A lot of it is superfluous and repetitive information. I have absorbed a couple of her techniques, but many of them are quite intricate and require someone to show it.
January 17, 2014
Very interesting, easy to follow and I felt better from the first exercise!
March 27, 2018
انسَ كل ما ظننت أنك تعرفه عن الوضع الجيد للجسم. استخدم الوضعية الطبيعية السليمة التي يستعملها الرياضيون، والأطفال، والناس في المجتمعات التقليدية في كامل أنحاء العالم. حرِّر نفسك من الألم والإصابة
اكتشف: وضعية الجسم والحركات التي تبقي اليافعين والكبار في المجتمعات التقليدية أحرارًا من ألم الظهر طوال حياتهم.
تعلم: كيف تبقي ظهرك ��حرًّا من آلام الظهر من دون الأدوية، أو الجراحة، أو التمارين الرياضية التي تستغرق وقتًا طويلًا.
حوِّل: الجلوس، والوقوف، والمشي، والانحناء إلى حركات مريحة تجعلك فعلًا أكثر صحة وأنت تقوم بها.
تمتع: بالتقانات الثورية التي سوف تخفف الضغط على عمودك الفقري، وتحسن الدورة الدموية، وترخي العضلات بينما تعمل على حاسوبك، وتشاهد التلفاز، وتنام.
اجلس، نم، وشق طريقك إلى ظهر لا ألم فيه
«ثماني خطوات للتحرر من آلام الظهر أفضل كتاب عن آلام الظهر في السوق. كانت لدي مشكلات كبيرة بسبب آلام الظهر والتهاب العصب الوركي لأكثر من عقدين قبل أن تُساعدني إستر غوكليه Esther Gokhale، لو وجدتها قبل ذلك، لأراحتني من قدر كبير من الألم والأسى». – بول ر. إيرليش PAUL R. EHRLICH ؛ أستاذ جامعي لكرسي بينغ في الدراسات السكانية، قسم العلوم الأحيائية، جامعة ستانفورد. مؤلف كتاب القنبلة السكانية والطبائع البشرية.
«أكثر الأوصاف التي قرأتها عن كيفية عمل العمود الفقري وضوحًا، مع دروس بمتناول اليد عن كيفية الوقوف، والجلوس، والنوم من دون آلام في الظهر». - جيه، إم، كويتزي، J. M. COETZEE الحائز على جائزة نوبل في الأدب، 2003م.
«تفتح طريقة غوكليه مستوى جديدًا من الصحة حتى لأولئك الذين يقضون معظم أيام الأسبوع في المكتب، وحالما تتعلم هذا النظام، فإنه لا يتطلب سوى قليل من الوقت لتطبيقه، ومع ذلك فإنه مفيد لك 24 ساعة في اليوم لسبعة أيام في الأسبوع». - سوزان وجسيكي SUSAN WOJCICKI
نائبة رئيس تدبير الإنتاج، شركة غوغل.
« هذا ليس فقط دليل تعليم ذاتيًّا للارتياح من ألم الظهر عن طريق الوضعية السليمة للجسم، بل إنه أيضًا قطعة فنية تحفل بنعمة الجسم البشري وشاعريته». – ديفيد فيرنر DAVID WERNER, مؤلف حيث لا يوجد أي طبيب.
الأطباء يقولون
«لقد عرف المرضى جميعهم الذين أرسلتهم إلى إستر دون استثناء، أن عملها غيَّر حياتهم؛ لقد طبَّقت أفكارها وطرقها في ممارستي الطبية، ولدي عدد لا يحصى من المرضى الذي استفادوا من عملها». سلوان أبي عزي SALWAN ABI EZZI, M.D.
«يخضع عشرات الآلاف من المرضى كل عام لعمليات جراحية على الظهر من دون أي فائدة. باستعمال طرق إستر غوكليه المبتكرة، يمكن لكثير من هؤلاء المرضى تجنب مثل هذه العمليات الطبية المكلفة التي لا طائل منها، والعودة إلى حياة خالية من الألم». جون أر. أدلر. JOHN R. ADLER؛ أستاذ في الجراحة العصبية- العيادة الطبية في جامعة ستانفورد.
الرياضيون يقولون:
«طريقة إستر لعلاج آلام الظهر المزمنة فريدة من نوعها، وبحوثها في هذا الكتاب تدعمها حقًّا؛ إنها عظيمة لنا جميعًا». بيلي جين كنغ، BILLIE JEAN KING؛ ناشطة وفائزة في 20 لقبًا في ويمبلدون؛ سفير كرة المضرب، والرياضة، والنساء.
«ساعدتني إستر غوكليه على الخلاص من أذًى عانيته خمس سنوات عندما لم ينفع أي شيء آخر؛ عملها فريد ومتقن». PATTI SUE PLUMER؛ لاعبة أولمبياد ثلاث مرات، وحاملة اللقب العالمي عام 1992م لمسابقات الجري 1500 و500م.
«هذه الطريقة رصيد عظيم لأي شخص يلعب الرياضة أو يدربها ». روجر كريغ ROGER CRAIG؛ متسابق ماراثون، أكثر اللاعبين قيمة في دوري كرة القدم الوطني 1988م، أفضل لاعب في مجلة الرياضة المصورة 1988م.
اكتشف: وضعية الجسم والحركات التي تبقي اليافعين والكبار في المجتمعات التقليدية أحرارًا من ألم الظهر طوال حياتهم.
تعلم: كيف تبقي ظهرك ��حرًّا من آلام الظهر من دون الأدوية، أو الجراحة، أو التمارين الرياضية التي تستغرق وقتًا طويلًا.
حوِّل: الجلوس، والوقوف، والمشي، والانحناء إلى حركات مريحة تجعلك فعلًا أكثر صحة وأنت تقوم بها.
تمتع: بالتقانات الثورية التي سوف تخفف الضغط على عمودك الفقري، وتحسن الدورة الدموية، وترخي العضلات بينما تعمل على حاسوبك، وتشاهد التلفاز، وتنام.
اجلس، نم، وشق طريقك إلى ظهر لا ألم فيه
«ثماني خطوات للتحرر من آلام الظهر أفضل كتاب عن آلام الظهر في السوق. كانت لدي مشكلات كبيرة بسبب آلام الظهر والتهاب العصب الوركي لأكثر من عقدين قبل أن تُساعدني إستر غوكليه Esther Gokhale، لو وجدتها قبل ذلك، لأراحتني من قدر كبير من الألم والأسى». – بول ر. إيرليش PAUL R. EHRLICH ؛ أستاذ جامعي لكرسي بينغ في الدراسات السكانية، قسم العلوم الأحيائية، جامعة ستانفورد. مؤلف كتاب القنبلة السكانية والطبائع البشرية.
«أكثر الأوصاف التي قرأتها عن كيفية عمل العمود الفقري وضوحًا، مع دروس بمتناول اليد عن كيفية الوقوف، والجلوس، والنوم من دون آلام في الظهر». - جيه، إم، كويتزي، J. M. COETZEE الحائز على جائزة نوبل في الأدب، 2003م.
«تفتح طريقة غوكليه مستوى جديدًا من الصحة حتى لأولئك الذين يقضون معظم أيام الأسبوع في المكتب، وحالما تتعلم هذا النظام، فإنه لا يتطلب سوى قليل من الوقت لتطبيقه، ومع ذلك فإنه مفيد لك 24 ساعة في اليوم لسبعة أيام في الأسبوع». - سوزان وجسيكي SUSAN WOJCICKI
نائبة رئيس تدبير الإنتاج، شركة غوغل.
« هذا ليس فقط دليل تعليم ذاتيًّا للارتياح من ألم الظهر عن طريق الوضعية السليمة للجسم، بل إنه أيضًا قطعة فنية تحفل بنعمة الجسم البشري وشاعريته». – ديفيد فيرنر DAVID WERNER, مؤلف حيث لا يوجد أي طبيب.
الأطباء يقولون
«لقد عرف المرضى جميعهم الذين أرسلتهم إلى إستر دون استثناء، أن عملها غيَّر حياتهم؛ لقد طبَّقت أفكارها وطرقها في ممارستي الطبية، ولدي عدد لا يحصى من المرضى الذي استفادوا من عملها». سلوان أبي عزي SALWAN ABI EZZI, M.D.
«يخضع عشرات الآلاف من المرضى كل عام لعمليات جراحية على الظهر من دون أي فائدة. باستعمال طرق إستر غوكليه المبتكرة، يمكن لكثير من هؤلاء المرضى تجنب مثل هذه العمليات الطبية المكلفة التي لا طائل منها، والعودة إلى حياة خالية من الألم». جون أر. أدلر. JOHN R. ADLER؛ أستاذ في الجراحة العصبية- العيادة الطبية في جامعة ستانفورد.
الرياضيون يقولون:
«طريقة إستر لعلاج آلام الظهر المزمنة فريدة من نوعها، وبحوثها في هذا الكتاب تدعمها حقًّا؛ إنها عظيمة لنا جميعًا». بيلي جين كنغ، BILLIE JEAN KING؛ ناشطة وفائزة في 20 لقبًا في ويمبلدون؛ سفير كرة المضرب، والرياضة، والنساء.
«ساعدتني إستر غوكليه على الخلاص من أذًى عانيته خمس سنوات عندما لم ينفع أي شيء آخر؛ عملها فريد ومتقن». PATTI SUE PLUMER؛ لاعبة أولمبياد ثلاث مرات، وحاملة اللقب العالمي عام 1992م لمسابقات الجري 1500 و500م.
«هذه الطريقة رصيد عظيم لأي شخص يلعب الرياضة أو يدربها ». روجر كريغ ROGER CRAIG؛ متسابق ماراثون، أكثر اللاعبين قيمة في دوري كرة القدم الوطني 1988م، أفضل لاعب في مجلة الرياضة المصورة 1988م.
July 13, 2021
This gets to the heart of the problem that many have with wrong posture. It shows the correct ways to position self and move so that back pain does not return. I not only read this book, I took her course over the internet -from zoom and videos. I had one of the instructors and took the 18 lessons. It's one of the best things I've ever done for my health. I would recommended it to anyone who has problems with their back or who just realizes that their posture is incorrect. I was in both categories. Start with the book and the DVD. The DVD was made a few years ago when she was on PBS and it shows the movements and correct positions better than just pictures. The pictures and explanations are good, but it's hard to show movement patterns even though there are many pictures that show the movements in small steps. The pictures are quite helpful after you know how to stand, walk, sit, and lie down in the correct positions. It is difficult to change a lifetime of incorrect walking, sitting, standing on your own. She has some informative introductory workshops on her site that are free first. If you really need to change your posture as I did, there are lessons and an exercise program that can be purchased. Even though the book is inexpensive, the course is not inexpensive, however, I'm glad I did this course for my health (back pain) and looks. You don't look good or even balanced with incorrect posture, but you don't know what is wrong or how to change it. I needed the guidance of a trained instructor. Many have their hips angled the wrong way and, therefore, their shoulders are rounded as mine were. There are other mistakes people make, but that was my main problem. I didn't even know I was incorrect and was causing my own problems. Being told to "stand up straight" doesn't help because it causes people to sway and strain and make other mistakes. That doesn't correct the original mistake, but causes more issues. There are other mistakes such as leaning too far back to try to make up for posture mistakes and having shoulders too far forward. Year after year of wrong posture takes a tole on people's backs and general health. You can correct many posture mistakes yourself, but most need a teacher to guide and demonstrate correct positions and movements. You can start by just using the book, the dvd, and the free workshops but many will need someone to guide them.
August 6, 2025
Best Online Knee Physiotherapy and Rehabilitation Course – Accredited Injury Recovery Program
The Best Online Knee Physiotherapy and Rehabilitation Course is a comprehensive certification course specifically for physiotherapy practitioners, sports therapists, and health providers who wish to have an advanced understanding of working with knee injuries, rehabilitation, and recovery. This accredited course will provide the learner with evidence based approaches to assess, manage, and rehabilitate a wide array of knee injuries including acute knee ligament injuries, and chronic knee degenerative conditions.
The course has a very clinical and systematic structure. The course is presented in modules that combine concepts from science, approaches to knee injuries, clinical assessments, and rehabilitation techniques and programs. The modules focus on practical rehabilitation approaches including manual therapy, therapeutic exercise, neuromuscular re-education, bracing and return to play protocols for each level of rehabilitation. The course demonstrates effective treatment protocols for a variety of knee injuries including ACL injuries, patellofemoral pain, meniscal injuries, and post-operative rehabilitation.
One of the best aspects of the course is the practical demonstrations in HD of tape applications, mobilizations, and movement rehabilitation exercises. These demonstrations are excellent for any clinician providing service to asymptomatic athletes, active individuals, or injuries rehabilitation from on an orthopedic procedure.
The program is user-friendly and self-paced; the online format allows for completion of the course at a time that is most convenient. The course is designed for practitioners providing clinical practice and continued education and you will complete at your own pace as well. Each module also includes quizzes, resources that can be downloaded, along with case study examples that emphasize clinical reasoning and the application of skills.
https://www.e-physioneeds.com/courses...
The Best Online Knee Physiotherapy and Rehabilitation Course is a comprehensive certification course specifically for physiotherapy practitioners, sports therapists, and health providers who wish to have an advanced understanding of working with knee injuries, rehabilitation, and recovery. This accredited course will provide the learner with evidence based approaches to assess, manage, and rehabilitate a wide array of knee injuries including acute knee ligament injuries, and chronic knee degenerative conditions.
The course has a very clinical and systematic structure. The course is presented in modules that combine concepts from science, approaches to knee injuries, clinical assessments, and rehabilitation techniques and programs. The modules focus on practical rehabilitation approaches including manual therapy, therapeutic exercise, neuromuscular re-education, bracing and return to play protocols for each level of rehabilitation. The course demonstrates effective treatment protocols for a variety of knee injuries including ACL injuries, patellofemoral pain, meniscal injuries, and post-operative rehabilitation.
One of the best aspects of the course is the practical demonstrations in HD of tape applications, mobilizations, and movement rehabilitation exercises. These demonstrations are excellent for any clinician providing service to asymptomatic athletes, active individuals, or injuries rehabilitation from on an orthopedic procedure.
The program is user-friendly and self-paced; the online format allows for completion of the course at a time that is most convenient. The course is designed for practitioners providing clinical practice and continued education and you will complete at your own pace as well. Each module also includes quizzes, resources that can be downloaded, along with case study examples that emphasize clinical reasoning and the application of skills.
https://www.e-physioneeds.com/courses...
January 9, 2025
This book, and the 6-lesson Foundations class I took from a local practitioner of the Gokhale Method have fundamentally changed how I inhabit my body. I have suffered from ongoing neck, shoulder and low back pain for many years and have tried numerous modalities including PT, OMT, acupuncture, massage, herbs and more. All of these have offered some relief, but none have seemed to address the long-term underlying issue. The underlying issue, which I had never guessed, is correct posture, that is, natural skeletal alignment. This book is an excellent resource for learning about proper skeletal alignment, the dangers and implications of improper posture, and clear lessons for learning how to align your body, and not just statically, but in everyday movements like sitting, standing, walking, sleeping and bending. For me, this looks to be a long term commitment and one where I have made quick progress in some areas and slower in others. For example, due to long term hunching of my shoulders, I have shortened and very tight neck and shoulder muscles. As I have been focusing on lengthening these muscles, my pain has been slowly lessening and I have gained a greater range of motion. Now, in my mind, proper skeletal alignment should one of the first topics in that great missing manual of how to properly care for a human body. This book will be within easy reach as an ongoing reference; highly recommended.
August 11, 2025
The book wasn’t a bad book. In fact, it was good. However, it’s far from being a complete guide. Some of the exercises in certain sections aren’t very clear—I don’t think anyone could read the glidewalk step and fully understand it without looking elsewhere. In some parts, I feel like the key points to pay attention to in the exercises aren’t mentioned, while too much focus is placed on small details. There are things you can learn from the book, but I don’t think it’s possible to fully understand and apply all 8 steps just with this book. Still, I think it’s fine for understanding a certain mindset. The exercise illustrations are not very clear, and there aren’t many videos on YouTube either. If you want to see them in video form, you need to purchase a DVD called Back Pain: The Primal Posture™ Solution, but I don’t think it’s worth the $40. Overall, the book leaves you hungry for a more comprehensive back health resource. I’ll try to satisfy that hunger with Stuart McGill’s Back Mechanic. Additionally, I tried to read Natural Posture for Pain-Free Living: The Practice of Mindful Alignment by Kathleen Porter alongside this book, but it felt too repetitive at the beginning, so I got bored and stopped reading. I will give 3.5 star if I can.
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