8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot Info

Which weight loss plan works best? What are the best books on health and nutrition - What is the best free weight loss app? Discover the best Health, Fitness & Dieting books and ebooks. Check our what others have to say about Esther Gokhale,Susan Adams books. Read over #reviewcount# reviews on 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot before downloading. Read&Download 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot by Esther Gokhale,Susan Adams Online


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.

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Reviews for 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot:

5

Feb 25, 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 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. ...more
2

Sep 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 ...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 ...more
5

Oct 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 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. ...more
3

Sep 21, 2011

There is a LOT of filler material in this book, but it also contains sound tips for improving your posture and getting rid of back pain. I read it because I noticed my back, neck, and shoulders were hurting more than usual lately. I've incorporated some of the tips into my daily routine, like periodically lengthening the vertebrae in my neck to alleviate tension there. I also correct myself whenever I find that I've tucked my pelvis. AND, I've started sticking a pillow under my knees before I go There is a LOT of filler material in this book, but it also contains sound tips for improving your posture and getting rid of back pain. I read it because I noticed my back, neck, and shoulders were hurting more than usual lately. I've incorporated some of the tips into my daily routine, like periodically lengthening the vertebrae in my neck to alleviate tension there. I also correct myself whenever I find that I've tucked my pelvis. AND, I've started sticking a pillow under my knees before I go to sleep, which was something my nepropath has been yelling at me to do for a very long time. I've noticed that since I've started doing this, my feet no longer get ice cold during the night. They stay warm and the blood circulates quite well, apparently, which is very nice. If you're experiencing back pain or neck pain, this is a quick read that just may help, even though I'm very skeptical of 'Blah Steps to Blah Blah Blah" self-help books. Well, self-help books in general. ...more
5

Jan 24, 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 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. ...more
3

Jun 09, 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 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. ...more
4

Jan 27, 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.
5

Jan 09, 2013

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, 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. ...more
5

Sep 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 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! ...more
3

Sep 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 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. ...more
3

Sep 23, 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 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. ...more
5

Apr 18, 2008

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, 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. ...more
5

Feb 01, 2013

It took about 10 seconds for this book to teach me how to not hunch my shoulders and hurt them. Insta-cure. The instructions are probably as clear as it's possible to give through pictures and text, although some of the posture techniques are difficult to learn.

The main argument of the book seems convincing: that Western societies have lost posture traditions that provide benefits to the body, and that the ways of moving and ways of positioning the body in the West for the past century have been It took about 10 seconds for this book to teach me how to not hunch my shoulders and hurt them. Insta-cure. The instructions are probably as clear as it's possible to give through pictures and text, although some of the posture techniques are difficult to learn.

The main argument of the book seems convincing: that Western societies have lost posture traditions that provide benefits to the body, and that the ways of moving and ways of positioning the body in the West for the past century have been devastating for the body. It's like the couch was ergonomically designed to fuck with you. ...more
5

Mar 31, 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.
5

Apr 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.
5

Jan 15, 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.
5

Mar 04, 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
5

Jul 07, 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).
5

Sep 24, 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.
3

Oct 20, 2014

Some good ideas in here, but like someone else said, a lot of filler. Basically the whole idea is getting proper posture, which is obviously a good idea. I think these lessons would be better taught by a professional rather than trying to teach them to yourself out of a book.
4

Jun 14, 2016

This was awesome! Super helpful!
Gokhale's method takes cues from the posture of young children, indigenous people worldwide, and historical Western photographs and art to teach the most natural, healthy and proper alignment and movement. I love it.
5

Jul 01, 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.
5

Sep 30, 2010

So far (for the last 24 hours) I have been applying the techniques in this book. I have recurring back pain from a pinched nerve. I have already seen reduced pain just by following the first two (out of eight) lessons.
5

Mar 10, 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
4

Aug 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.

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