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

by Ada, Susan; Gokhale, Esther

• ISBN13: 9780979303630
• ISBN10: 097930363X
• Edition: 2nd
• Format: Paperback
• Copyright: 2025-09-01
• Publisher: Pendo Press

Summary

Esther Gokhale's global bestseller turns back pain treatment on its head. The Gokhale Method is based on the shared movement patterns of toddlers the world over, people in cultures with very low incidences of back pain, and our ancestors. By rethinking conventional ideas of what a healthy spine looks like, Gokhale provides a new paradigm for back pain treatment. In this book, Gokhale turns her training in science at Harvard and Princeton Universities to providing logical, evidence-based techniques to restore the spinal alignment and pain-free movement the human body was designed for. With 1500 color photographs and diagrams, this book provides step-by-step guidance to sitting, bending, sleeping, and more, in ways that protect and strengthen the body rather than wearing and tearing it. Gokhale has taught her method at Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford), consulted for the San Francisco 49ers, and conducted workshops for physician groups at Stanford, Kaiser Permanente, Sutter Health, PAMF, and UCSF. In 2013, The New York Times gave Gokhale the title “ The Posture Guru of Silicon Valley."

Author Biography

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. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Esther Gokhale began her lifelong crusade to vanquish back pain. Gokhale's book, "8 Steps to a Pain-Free Back", has sold over 300,000 copies and has been translated into ten languages.

Table of Contents

Table Of Contents Foreword Xv Preface Xvii Foundations 2 Orientation 26 Lesson 1: Stretchsitting 32 Lesson 2: Stretchlying On Your Back 54 Lesson 3: Stacksitting 68 Lesson 4: Stretchlying On Your Side 94 Lesson 5: Using Your Inner Corset 110 Lesson 6: Tallstanding 128 Lesson 7: Hip-Hinging 150 Lesson 8: Glidewalking 168 Appendix 1: Optional Exercises 195 Appendix 2: Anatomy 217 Glossary 220 Bibliography 222 Index 224