8 Steps to a Pain-Free Back

by Esther Gokhale

Book Overview

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... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 0979303605
• Release Date: April 2008
• Publisher: Pendo Press
• Length: 244 Pages
• Weight: 2.25 lbs.
• Dimensions: 11.0" x 0.7" x 8.5"

Customer Reviews

Indispensable for recovery

The principles are clearly explained and illustrated, and easy to practice (although muscle memory takes a while to change for good!). I first came across this book when an old spinal injury resurfaced and had me bedridden for a few days. Implementing these principles took me from seeing a chiropractor twice a week to once every two months. And I was able to make it through pregnancy and childbirth because of the improvements I had been making. I recommend the book to everyone who tells me they have regular back troubles and give copies to those who are interested to try – that's how grateful I am.

Great spine/biomechanics book, not just for backs

This book has been very helpful to me, not just for the back, but also for my hip, knee, and feet. This is a beautifully illustrated and designed book, with very clear directions and explanations, using many diagrams, photographs, and visualization techniques to move the body as a whole, integrated unit.Included are sections on sitting, standing, walking and sleeping. There are also sections on helpful exercises and stretches, and troubleshooting guides with each chapter. The sections on hinge-bending and the anteverted pelvis were especially helpful. You can watch a 53 min. talk by the author on youtube by looking up her name. Another good book on this subject is one by Stuart McGill, but it is much more scientific and doesn't address walking, sleeping, feet and knees. Esther's book is much more user-friendly with the same science and more anthropology to back up her method.

A simple, elegant solution

This book offers a natural, simple solution to chronic back pain. No special machines or contraptions or surgeries are required. Instead it teaches healthy posture. Esther Gohkale studied posture in countries such as India, Burkina Faso, and Portugal, where people have very back-demanding life styles, but suffer very little back injury or pain. Her book offers an anthropological study, with color photographs of beautiful, healthy backs from around the world, in ancient and modern times. She offers clear, simple instructions to help anyone achieve healthy, pain-free posture. I've tried chiropractors, massage, physical therapy, yoga, and Pilates for my chronic back pain, and each helps to a degree, but none eliminated the painful "bungee" cord running between my shoulder blade and spine. Gokhale's methods of "stretch sitting" and "stretch lying" have provided me the most lasting relief of anything I've tried, and they are the simplest techniques of all! This book is well worth the investment--it's only a fraction of the cost of a massage or chiropractic visit, and it's provides fascinating reading and vital healing. Best of all, it extends hope that anyone can free themselves from chronic pain, no matter how cramped or stooped you've become.

Best method for treating & preventing chronic pain

This is by far the single best source for healing back pain that I have seen. I hurt my lower back pretty badly doing heavy deadlifts after too long of a layoff (entirely my fault, I know), and pursued a wide variety of different treatment methods. I had previously been exposed to other postural/ alignment methodologies in an attempt to get rid of chronic injuries, which had been helpful, but nothing was as poignant, simple, or direct as Gokhale's work. There are three outstanding aspects of this book: 1. Gokhale clearly identifies what ideal posture and alignment looks like, and backs this up with numerous photos. 2. Gokhale's method is very, very simple, and once learned, becomes integrated into your everyday life. I know of other methods where you have to spend 30-45 minutes per day doing exercises - this method requires very little extra bandwidth once you have learned it. 3. The book itself is beautifully laid out, with a balance between illustrative photos and explanations. Considering the amount of time and money I've spent pursuing other treatment methods, this is a ridiculously good value. Don't discount it just because it is so inexpensive! I bought a copy for my parents, and two extra books as I constantly have them loaned out. If you are seeking to get rid of chronic pain, this is my #1 go-to recommendation.

pain free!

Esther Gokhale's book "8 Steps to a Pain Free Back" is a marvel.. At first glance it appears to be just another self help book on how to relieve common back pain. Upon reading it however, I was pleasantly surprised to discover that this is the most comprehensive and helpful book I have yet come across. Gokhale's technique which is grounded in sound anthropological study; as she explains, our back problems are largely the result of our cultural habits. Apparently, only five to ten percent of people in certain other countries suffer from back pain, yet in American that number jumps to almost ninety percent. Why such a difference? Ms. Gokhale explains that poor habits and incorrect training are to blame; and her technique for proper posture goes way beyond conventional American teachings. A victim of debilitating back pain and surgery herself, Ms. Gokhale both understands the pain many of us are going through, and genuinely wants to help. Her book is wonderfully illustrated with the most specific "how to" techniques I have encountered. She not only guides the reader through not only what to do and what you should be feeling, but also explains symptoms of overdoing any given technique. She identifies specific muscles that need to be engaged for stability and strength in support of the discs. The book explains safe techniques for sitting, lying, bending, lifting and walking, activities we do all day long. She shows us how to preserve our knees and protect our hips as we age. As a person who has been doing yoga and seeing chiropractors for years in an attempt to overcome my own back injuries, I can safely say that this book has been incredibly effective in allowing me to resume a normal, pain free lifestyle. Once you begin integrating Ms. Gokhale's methods into your life you will be hooked and find yourself making corrections to your positioning all day long. I highly recommend this book; it will create great habits that will last a lifetime.

Essential reading for anyone who works at a desk!!!!

I read this book in conjunction with a class given by the author, and all I can say is Wow!!!! The author has studied posture and movement in cultures that do not have the high level of back pain we have in our culture, and come up with a simple method of improving posture. The information is presented persuasively and is broken down into simple principles. The book is clearly (and beautifully) illustrated. But the amazing part is that the principles work. The difference for my low back pain, and neck pain, and foot pain is remarkable. Now I can sit at a computer all day and have my back feel GOOD at the end of the day! I wish someone had taught me these principles when I was five. This book is well worth the investment for anyone who has back pain, or who wants to try to ensure that they don't have back pain in the future.