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

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 societi

  • Title: 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
  • Author: Esther Gokhale Susan Adams
  • ISBN: 9780979303609
  • Page: 368
  • Format: Paperback
  • 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 cWith 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.

    One thought on “8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot”

    1. 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 [...]

    2. 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 s [...]

    3. 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 [...]

    4. 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. 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 b [...]

    6. 1. Excellent information on how to care for your back a la indigenous people2. 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 in [...]

    7. 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

    8. Though this is unconventional, I wish to write a review of 8 Steps to a Pain-Free Back before I complete the reading of itYou 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 [...]

    9. 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 [...]

    10. 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 testimo [...]

    11. 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, colo [...]

    12. 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 [...]

    13. 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.

    14. 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).

    15. 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

    16. 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.

    17. 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.

    18. 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.

    19. 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.

    20. 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

    21. 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.

    22. 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.

    23. 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.

    24. 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.

    25. Useful information on posture. I'll probably buy it so I can incorporate the ideas better. Like other people have said, there's a lot of filler. I feel like almost every self-help-type book available really ought to be a pamphlet rather than 200 pages, but I suppose there's less money in pamphlets. :)

    26. Like my good friend Deanna, who recommended this book to me, I'm marking this book as read even though I still refer back to it often. I'm still trying to teach myself these techniques, but I highly recommend this book.

    27. Fascinating - j curve not s curve - I'm convinced! Hip hinging chapter will help with yoga classes and this book overall helps with understanding common issues with the spine. Helpful photos. Clear instructions. Watch the TED talk.

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