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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
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Review
"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
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From the Author
For some, a pain-free life is only a memory, but it doesn't have to be. Through my experience in healing my own back pain, coupled with extensive training and research, I have developed a technique to alleviate back pain--the Gokhale Method. It has been a privilege and a pleasure to help thousands of people re-learn the way their bodies were designed to move--gracefully and with ease. I have spent fifteen years teaching the technique, honing it for clarity and efficiency, and am delighted to present it here for general use. Many physicians now refer their back patients to me, and almost all the patients start to improve from the first lesson. In many cases the results are dramatic (see page 24). But then there are the people who can't come to see me, people who call me from the East Coast or the Midwest, perhaps friends or relatives of my patients, who are suffering terribly and need help. For years, I have wished there were a book that I could send them with step-by-step instructions and demonstrations of my technique. And here it is.
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Product details
Paperback: 244 pages
Publisher: Pendo Press; 1 edition (April 1, 2008)
Language: English
ISBN-10: 0979303605
ISBN-13: 978-0979303609
Product Dimensions:
8.5 x 0.7 x 11 inches
Shipping Weight: 2.2 pounds (View shipping rates and policies)
Average Customer Review:
4.5 out of 5 stars
892 customer reviews
Amazon Best Sellers Rank:
#6,104 in Books (See Top 100 in Books)
This book will change your life. It absolutely works. No gimmicky tricks or props or machines. Just the honest to goodness physics of proper perfect posture. Before changing my posture (with the her book), my back would go out on me every 2-3 months or so. Since working doggedly on my posture using the guidance she gives in this book-- my back has stopped going out COMPLETELY. In fact, since working on my posture with everything she talks about--- it hasn't gone out at all since I read her book over a year and a half ago.The hard part is that changing your posture is difficult. It's a subconcious thing that you have to constantly remind yourself of during the first few months. But it is absolutely worth it. In the beginning it's tricky. But eventually it starts feeling unnatural to have your posture in the incorrect way, and it starts feeling natural to have it in the correct posture.So eventually the correct posture starts to become subconcious.Absolutely worth the effort, because it will mean a healthy back that isn't constantly being trashed by lousy posture.If you don't fix your posture--your back is ALWAYS going to be a problem. That's what I've learned.Check out her lectures posted on YOUTUBE as well. She's awesome.
My first impression upon receiving the book was that I may have wasted my money. However, even though the principles outlined seem simple, putting them into practice produced amazing results for me. Simple improvements in posture along with conscious movement and sleep positions have left me injury-free. I used to be laid up with back spasms about every 3-6 months. Now, it has been over 5 years since an episode! The photos are valuable for providing a mental image of how to hold myself, and I still recall those images when I am lifting, sitting, driving (I use a Gokhale stretch-sit cushion in any vehicle I drive), and laying down to sleep. Easy to read, easy to put in to practice. My walking speed increased using the recommended walking technique, while at the same time giving relief from an irritating "click" in my hip. Who would have imagined that such small and simple changes would work so incredibly well? There may be other sources for the same or similar information, but this was all I needed!
I bought this book in 2011, after seeing a PBS program about Esther's work and the Gokhale Method. Her approach made perfect sense to me -- avoid pain or discomfort by learning how to use your body in the way it's designed to be used -- and I found the book to be a great help in furthering my understanding of these techniques and in eliminating the back and leg pain that I had been living with. The book is very complete and very well illustrated, with lots of photographs that make it easy to follow, even if you have not taken her class in person. You can definitely use it as a stand-alone and get great benefits. But if you take her class, which for me was life-changing, then the book becomes exponentially more valuable as a reference and guide. I can't say enough about how much good this program and the book have done for me. It's so simple and so wise, and Esther has "done her homework" and presents the material in such a manageable and organized format, that I honestly can't imagine anyone who would not benefit in many ways from this material.This many years later, I continue to benefit and be grateful for the knowledge I gained from Esther's program. I'm pretty sure I've told everyone I know about it -- it's just that useful. And why live with back/shoulder/neck/leg/foot pain?
Absolutely the best book on the subject of natural posture. I've bought 3 extra copies over the years as I give this book away to all my friends in need. I've studied other books such as Katy Bowman and Pete Egoscue but find this book the clearest and most helpful although the others are also very good. I use this book as the gold standard by which to judge other authors. Esther's emphasis is on posture and proper ways to lay down or sit as well as how to stand and walk. Exercises are given in the back of the book but her emphasis is on how to align your body properly. Results can usually be felt fairly quickly if you follow the instructions which is wonderful if you are in pain and it also gives you a quick boost of faith to follow her plan.
I bought this book at my Pain Dr's request. Best investment yet. Recently his Nurse Practitioner asked me if I wanted to go to PT and my Dr said the best thing for my back was to stick with Esther's methodology. I look at as a lifetime learning tool for back health. It takes time to relearn good posture techniques. I am constantly referencing it to practice my basic sitting, standing & walking techniques and reinforce my lessons or to check my form on the stretches and exercises. It stays in the family room by my yoga mat, stretching strap etc. I went on to take the classes to further my lessons. There are some online videos available as well. Heartly recommend.
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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 PDF
