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

by Esther Gokhale LAc, Susan Ada (Editor)

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 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.

Product Details

ISBN-13:	9780979303609
Publisher:	Pendo Press
Publication date:	04/01/2008
Pages:	244
Sales rank:	219,004
Product dimensions:	8.50(w) x 11.00(h) x 0.70(d)

About the Author

Esther Gokhale, LAc, is the founder of the Esther Gokhale Wellness Center, a licensed acupuncturist, and the creator of the Gokhale Method™, a revolutionary approach that helps people achieve better health through better structure. Susan Adams is a writer and editor specializing in biotechnology and computer technology.

Table of Contents

Foreword     xv
Preface     xvii
Foundations     2
Back Pain     6
What We Blame     6
Standing Upright?     6
Sedentary Lives?     7
Stress?     8
Weight and Height?     9
Age?     10
The Real Cause     10
Loss of Kinesthetic Tradition     13
Influence of the Fashion Industry     15
The Effect on Our Backs     16
Moving out of Misery     17
How it Works     17
What does Good Posture Look Like?     18
Anteverted Pelvis     20
A Gently Curved, Elongated Spine     21
Every Bone in its natural Place     22
Using Muscles More than Joints     23
Muscles Fully Relaxed When not Working     23
Breathing as a Therapeutic Exercise     23
It Works!     24
Orientation     26
Follow the Lesson Sequence     28
Herniated Disc     28
High Impact Activities     28
Bending Activities     28
Allow time to Change     28
Know what to Expect     29
How QuicklyCan I Expect Results?     29
How Long Should Each Lesson Take?     29
How Difficult are the Lessons?     29
Understand How the Lessons are Organized     29
Recognize Your Progress     30
Barriers to Success     30
Stretchsitting     32
Benefits     36
Instructions     38
Indications of Improvement     48
Troubleshooting     48
Feeling Overly Stretched     48
Unable to Stretch the Spine     48
Discomfort at Point of Contact     49
Inadequate Chair     49
Further Information     49
Shoulder Repositioning     49
Comments on Lumbar Cushions     50
Sitting in a Car     50
Fashioning a Backrest     51
Checking Your Position     51
Recap     53
Stretchlying on Your Back     54
Benefits     57
Instructions     58
Indications of Improvement     64
Troubleshooting     64
Feeling Pain or Discomfort in the Low Back     64
Feeling Pain or Discomfort in the Neck     64
Feeling Discomfort at a Point of Contact with the Bed     65
Snoring     65
Feelings of Exposure     65
Further Information     65
Beds     65
Pillows     65
Cervical Pillows / Rolls     66
Recap     67
Stacksitting     68
The Wedge     71
The Anteverted Pelvis     72
Benefits     73
Instructions     74
Indications of Improvement     88
Troubleshooting     88
Pain in the Low Back     88
Soreness in the Low Back     88
Wedge Not Available     88
Inelegant Movement     88
Changed Line of Vision     89
Further Information     89
Conflicting Guidelines     89
Distinction Between Tipping the Pelvis and Swaying the Back     89
Chairs     90
Floor     91
Recap     93
Stretchlying on Your Side     94
Benefits     97
Instructions     98
Indications of Improvement     106
Troubleshooting     106
You Can't Fall Asleep     106
Your Body Doesn't Hold the Position Through the Night     106
You Are Uncomfortable in This Position     106
Further Information     107
Sleeping on Your Stomach     107
What to do With Your Legs     108
Recap     109
Using Your Inner Corset     110
Benefits     114
Instructions     116
Indications of Improvement     122
Troubleshooting     122
Swaying the Low Back     122
Difficulty Breathing     122
Further Information     122
Lengthening by Contracting     122
Jumping     123
Reaching above Your Head     123
Protecting Your Neck     124
Using an External Corset     124
Recap     127
Tallstanding     128
Benefits     131
Instructions     134
Indications of Improvement     142
Troubleshooting     142
Unable to Contract the Foot Arch     142
Difficulty Shifting Weight onto Heels     142
Problems Aligning the Shoulders     143
Inability to Sense Your Vertical Axis     143
Further Information     144
Arm Position      144
Weight on the Heels     145
Natural Arches of the Feet     145
Bare Feet     146
Pregnancy     146
Insoles     146
Shoes     146
Spine Contour Confusion     146
Recap     149
Hip-Hinging     150
Anatomy of a Backache...     153
... and How to Avoid It     153
Benefits     155
Comparing Different Bending Styles     155
Instructions     156
Indications of Improvement     162
Troubleshooting     162
Bending is Painful     162
The Groove in Your Low Back Disappears as You Bend     162
The Groove in Your Low Back Gets Deeper as You Bend     163
Further Information     163
Hamstring Flexibility     163
Bending for Extended Periods     164
Bending While Sitting     164
Extra Weight     164
Hip-Hinging for Athletic Advantage     164
Training Children to Hip-Hinge     165
Recap     167
Glidewalking     168
Benefits     172
Instructions     174
Indications of Improvement     190
Troubleshooting     190
Feeling That You are Leaning Forward     190
Tendency to Tuck or Lead With the Pelvis     190
Unable to Coordinate Buttock Contraction and Forward Thrust     190
Difficulty Leaving Back Heel on the Floor     190
Losing Track of Your Posture     190
Cannot Coordinate all the Elements of Glidewalking     191
Further Information     191
Walking on One Line     191
Getting Extra Power in Your Stride     192
Running Like a Kenyan     192
Recap     193
Optional Exercises     195
Strengthening the Torso Muscles     197
Strengthening the Abdominal Muscles     197
Strengthening the Deep Muscles of the Back     204
Strengthening and Stretching the Muscles in the Shoulder Area     205
Strengthening the Neck Muscles     207
Stretching the Neck Muscles     207
Stretching the Key Muscles That Connect the Torso and Legs     208
Stretching the Hamstrings     208
Stretching the External Hip Rotator Muscles     210
Lengthening the Psoas     210
Strengthening Key Muscles Used in Walking      211
Strengthening the Arch Muscles     211
Strengthening the Gluteus Medius Muscles     213
Strengthening the Tibialis Anterior     214
Troubleshooting     215
Stiffness or Pain     215
Lack of Improvement     215
Failure to Exercise     215
Further Information     215
Anatomy     217
Glossary     220
Bibliography     223
Index     224
Summary Guide     226

Editorial Reviews

"The most lucid account I have read of how the human spine works, with handy lessons in how to stand, sit, walk, and sleep free of back pain."  —J. M. Coetzee, Nobel Prize–winner in Literature

"8 Steps to a Pain-Free Back is the best back pain book on the market. I had significant problems with low back pain and sciatica for more than two decades before Esther Gokhale was able to help me. If I had found her earlier, it could have saved me a great deal of pain and grief.”  —Paul R. Ehrlich, author, Human Natures and Population Bomb

"Esther's technique for treating chronic back pain is totally unique and her research really backs it up. This is a great tool for all of us."  —Billie Jean King, winner of 20 Wimbledon titles

"A great book for someone who is serious about achieving a pain-free back and willing to work to reach that goal."  —American Association of Orthopaedic Surgeons

"Esther Gokhale helped me resolve a five-year injury after nothing else had worked. Her work is unique and thorough."  —Patti Sue Plumer, three-time Olympian, 1992 World Record holder for 1500m and 500m run



"Every year, tens of thousands of patients undergo major back surgery without any benefits. By using Esther Gokhale’s novel techniques, many of these patients can avoid such needless and expensive medical procedures, and quickly return to a pain free life."  —John R. Adler, MD, neurosurgery, Stanford University Medical Clinic



"This book . . . will eventually be recognized by the medical community as the greatest contribution ever made to nonsurgical back treatment in this country."  —Helen Barkan, MD, PhD, neurology, Mayo Clinic

"This is not only a stimulating self-help guide for relief of back pain through healthy posture, but also a work of art that celebrates the grace and poetry of the human body."  —David Werner, author, Where There Is No Doctor

From the Publisher

A great book for someone who is serious about achieving a pain-free back and willing to work to reach that goal.

American Association of Orthopaedic Surgeons

After suffering major back pain and undergoing unsuccessful surgery, Gokhale attended classes in France and at Stanford University on posture-modification techniques. Here, she explains how she came to develop her own method for back health, incorporating words, illustrations, and lush photographs to demonstrate eight lessons on sitting, lying down, standing, lifting, and walking. Each lesson contains goals and objectives, step-by-step instructions, indications of improvement, troubleshooting tips, and further information. Photos illustrate correct and incorrect movements. Appendixes provide additional exercises, anatomical drawings, a glossary, and a bibliography. Testimonials from some physicians and satisfied patients pepper the book, as do a few promotional ads for Gokhale's clinic, web site, and products. Gokhale's advice to bend straight down from the hips to pick up low items will make many physical therapists shudder; some recommended movements may be too subtle for readers to execute without professional guidance. Still, Gokhale's point about bad posture causing back problems is valid. Recommended to supplement larger collections.
—Janet M. Schneider

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