Chronic pain is the most common cause of long-term disability in the United States. Twenty percent of American adults accept back spasms, throbbing joints, arthritis aches, and other physical pain as an inevitable consequence of aging, illness, or injury. But the human body is not meant to endure chronic pain. Miranda Esmonde-White has spent decades helping professional athletes, ballet dancers, and Olympians overcome potentially career-ending injuries and guiding MS patients and cancer survivors toward pain-free mobility. Now, in Forever Painless, she shows everyone how to heal their aching bodies and live pain free.
The root of nearly all pain is movement—or lack thereof. We need to move our bodies to refresh, nourish, and revitalize our cells. Without physical activity, our cells become stagnant and decay, accelerating the aging process and causing pain. People who suffer chronic pain often become sedentary, afraid that movement and activity will make things worse, when just the opposite is true: movement is essential to healing. In Forever Painless, Miranda provides detailed instructions for gentle exercise designed to ease discomfort in the feet and ankles, knees, hips, back, and neck—allowing anyone to live happier, healthier, and pain-free no matter their age.
About the Author
Esmonde-White’s award-winning PBS documentaries, Aging Backwards, Aging Backwards 2, and Forever Painless are revolutionizing the way we understand the role that fitness plays in slowing down the aging process while keeping our bodies feeling young, strong and healthy. She is also the author of Forever Painless: End Chronic Pain and Reclaim Your Life in Just 30 Minutes a Day, which was the recipient of a silver prize Nautilus Award.
Table of Contents
Foreword Helene M. Langevin, MD ix
Part 1 When the Pain Doesn't Go Away
Chapter 1 Our Modern Epidemic of Pain 3
Chapter 2 Our Living Matrix of Tissue-and How It Can Heal Us 15
Chapter 3 When the Matrix Gets Disrupted 23
Chapter 4 Using the Essentrics Method to Become Forever Painless 47
Part 2 The Forever Painless Program
Chapter 5 The Basic Warm-Up 61
Chapter 6 The Foot and Ankle Workout 75
Chapter 7 The Knee Workout 95
Chapter 8 The Hip Workout 119
Chapter 9 The Back Workout 139
Chapter 10 The Upper Back and Shoulder Workout 161
Chapter 11 The Connective Tissue Workout 181
Chapter 12 The Immune System Workout 203
Chapter 13 The Arthritis Workout 229
Chapter 14 The Stress Workout 253
Appendix: Complementary and Alternative Treatments for Pain Relief 279