Natural Posture Solutions for Pain in the Back

After working at tucking my pelvis, per instructions of physical therapists and chiropractors, my lower back pain was worsening. A simple adjustment in posture, which made sense intuitively and in terms of Gokhale's logic and evidence, has made all the difference. Even before attempting any of the lessons in the book, a shift in how I held my pelvis brought a lot of relief. More recently, I've been dealing with pain higher up than the original problem. This book helped me to understand what has been causing this pain and once again a change in posture, use of the "corset" muscles, has helped relieve that pain.

I haven't been able to discipline myself to follow all the lessons, but I've been able to gradually incorporate the knowledge in the book into my posture and body mechanics. It is as if the book has triggered my body's wisdom and my own intuition.

This is truly a different approach. I feel this is an extremely important book as it could change the current understanding of what correct posture is. As far as I can tell, what's considered correct is quite dysfunctional. I'd recommend that anyone with back pain read this book before investing a lot of time, money and energy in another approach!

While I suppose the book title is really a product of a marketing person ("People have back pain! Lets give 'em 8 easy steps! We'll sell millions!" it really doesn't do justice to what the book is really about. Fixing back pain is a byproduct of what Esther Gokhale tries to have us understand in her beautifully photographed and laid out book. Her main point seems to be that our experience of everyday pain in our bodies is a product of poorly designed modern world that despite its trappings of comfort actually makes us disconnected from and uncomfortable in our own bodies. She wants us all to reconnect to the natural strength and functionality of our bodies that have been lost. But the book hardly is a rant against the ills of modern society it takes a serious look at people from around the world who lead much more physically strenuous lives than most of us yet experience no physical pain anything like what the average desk jockey does.

Gokhale doesn't want us to all live like the wandering Hunza people (for example) but she does admire and dissect the way that people around the world walk, stand, sit, lie down and carry things in a way that her simple methodology makes you understand that "standing up straight" doesn't mean puffing out your chest, arching your back and shrugging your shoulders into your ears. Gokhale offers a new vision for living in the modern world comfortably in our bodies by looking at the movement patterns of a world quite foreign to us by widening our understanding of movement, posture, body mechanics and physiology.

The book is practical and simple and aesthetically pleasing and useful even if you just leaf through it. Ultimately you can gain even more by taking a workshop with her.

I had (may still have!) 2 large herniated discs in my lower back. I was sure I was going to need back surgery. I credit this book for helping me learn how to stand and walk properly. This book, along with a 7 months course of treatment with an osteopathic physician & a heel lift for my uneven legs has allowed me to live a pain free life for 6 years now!

Having suffered from chronic back pain for 4 years, I had little left to try till I chance upon Esther's demonstration on PBS one day and was immediately intrigued. I looked her up on google and found a link to her GoogleTalks video and was instantly hooked. I scoured the internet for all her other videos and then went ahead and bought her book from the store.

This is why the principle works- many people who suffer from chronic back pain which did not start instantly from a serious injury like an accident but gradually over time( like in my case) suffer due to postural problems rather than a medical condition. I have consulted several chiropractors, physical therapists, orthopaedic surgeons, Ayurveda and also another solution from the internet called the Backpain Institute but they all pointed out that I had a weak core which is the cause of my back pain. It is hard for me to believe that as I have been doing circuit training for over two years and can do ab exercises that even some people who are pain free could not.

All this did not add up. Therapies such as heat therapy, inversion therapy, physical therapy etc. only provided temporary relief which added to my belief that something about my posture reversed the effects of the therapies.

There is instant relief to be found in the techniques demonstrated in this book. It is very well researched and the insight found is not to be obtained from even medical texts. I am looking forward to also attending workshops and the foundations course - just waiting for one to come to my area.

I had questions at first about whether I could learn much from a book, so I was encouraged to watch Esther Gokhale's video from the Authors@Google series . (Available on YouTube, Google Videos, etc.) After seeing the video I RAN back to my computer to order the book. Seeing her and hearing her speak and demonstrate some of the postures put me in her "mind set", making the book even more effective. Even if I hadn't seen the video, this is an OUTSTANDING book -- kudos to Esther Gokhale, her editors and layout artists. I've never found a more helpful or clear instruction manual. Clear, simple writing, lots of very instructive graphics, easy on the eyes, and the book lays flat. The icing on the cake is that after just two weeks I find myself sitting, standing and lying down differently without thinking about it.

I had questions at first about whether I could learn much from a book, so I was encouraged to watch Esther Gokhale's video from the Authors@Google series . (Available on YouTube, Google Videos, etc.) After seeing the video I RAN back to my computer to order the book. Seeing her and hearing her speak and demonstrate some of the postures put me in her "mind set", making the book even more effective. Even if I hadn't seen the video, this is an OUTSTANDING book -- kudos to Esther Gokhale, her editors and layout artists. I've never found a more helpful or clear instruction manual. Clear, simple writing, lots of very instructive graphics, easy on the eyes, and the book lays flat. The icing on the cake is that after just two weeks I find myself sitting, standing and lying down differently without thinking about it.

This is an outstanding book on many levels. On first glance it is the beautiful pictures that caught my eye. The pictures of people standing and moving naturally and then reading the text and the descriptions of the underlying mechanics of proper posture.

I am an acupuncturist and I see a lot of patients with varying degrees of back and shoulder pain. I was attracted to this book initially because of its title. I then read some reviews and watched Esther speak on the google talk. After getting the book, I started doing some of the exercises myself and got the stretch sit cushion. I could begin to feel the difference. I started doing the exercises in the book and was impressed with how well they were laid out, and how they were easy to do. The hard part for me is remembering to change my old habits.

I wanted to be able to help myself and my patients. Rather than trying to sit straight and forcing myself into a convoluted posture or knowing a patient needs structural correction that PT has not been able to help, I feel like I have finally found techniques and exercises that truly help someone to use their natural architecture to support their bodies and have easy pain-free movement.

I recently attended her class, and I had the pleasure to work with Esther and she is amazing with her commitment to this work and her compassion for the people she teaches are boundless. I believe this is incredibly powerful work. I have found that since I started I have more energy through the day, I sleep better, and I feel less tension in my back.

I have been having the most difficult time recovering from back surgery. I've only just started using this book and already I'm starting to feel better. It's amazing! I wish the book were a little bit smaller so that I could carry it around with me more easily. I wish Esther would do a workshop in the San Diego area. I would love to know if I am doing the exercises correctly. So far so good, though.

The postural changes recommended by the book make sense. The descriptions of how to achieve these changes can be a little confusing (for example, she constantly tells you to "make a kidney bean shape with your feet" like that is obvious. Maybe it is to you...). In addition, there is no discussion of how you should implement these changes. For example, she gives you 3 different ways to sit. But she never tells you how often/why you should sit in each different position.

Like many other reviewers here, I find this book to be simply fantastic. This is the solution I knew existed and have been looking for for quite some time. The last reviewer summed it up pretty elegantly.

Only 24 years old myself, I have been suffering from chronic back pain for 7 years now, and it keeps getting worse. My experience with doctors and chiropractors is that nobody knows what they are talking about and everyone is trying to get your money. I always knew that there was a simple answer out there (we didn't evolve with this fatal flaw), but never knew where to look.

Esther's method is simple and does not require any exercises, rather it is incorporated into your daily life - sitting, sleeping, standing, walking.

I have been using her methods for about 4 weeks now, and have the following results:

-Virtually no pain in the car anymore, which used to be one of the worst parts of my day
-Very little pain while sleeping, which used to not provide relief
-Moderate pain/discomfort sitting at work for 8-10 hours a day, which used to be completely unbearable
-Much less "popping" of my back and neck. I am not sure what this means exactly but it must be a good thing
-More energy, positive attitude (seriously, I feel more awake, I can lift more at the gym, and I am in a better mood)
-To be euphemistic, improved operation of excretory system
-Much more defined abdominal muscles, and slimmer midsection
-Visually improved body appearance (more defined muscles, better alignment of chest and shoulders)
-I can only imagine things will get better as I continue to use this method

Even if you do not have back pain, I recommend this book to understand and appreciate the human body, and how it is supposed to operate. You may surprise yourself with the results.

Many thanks to Esther for nailing this one.

Like so many other reviewers, my chronic back pain had me considering surgery. The surgeon warned that the appropriate procdure was quite likely to have an unsatisfactory outcome. He said to me, " Come back when you're disabled." That sounded ominous to me. The condition had worsened steadily to the point that I could not stand or walk for more than five minutes at a time without severe sciatica-like pain demanding that I sit down.

Other therapies, yoga, Pilates and chiropractic had produced no lasting effects. In researching nonsurgical techniques, I ran across a small but positive mention of Esther Gokhale. Even though I live within a half hour's drive of her office, I had never heard of her or her methods. The book was not very expensive so I bought it, despite my wariness about the title. I'm a little cynical about self-help books in general, and a great many are titled "8 Steps...."

Within four hours of its arrival, I had read through it all. The photographs and illustrations approach the beauty of those within a coffee table book. They are effectively interspersed with the text so that the information is not too densely packed. Although I immediately gobbled it down, I still consult it frequently for new insights on the techniques.

The testimonials are very persuasive, in that they are given by knowledgeable people with no obvious ax to grind. The layout of the book makes the most of these testimonials by inserting many of them throughout and enclosing those in the same green rectangles used to identify the instructions. At first glance this might seem confusing, but just as the steps draw the reader through the procedure, the testimonials steadily support one's progress.

Some reviewers found it initially somewhat difficult to absorb and use the book's information in its entirety without some sort of augmentation in the form of video. I'm not sure whether I was one of those or not, though, because I immediately phoned her office to join one of her six-week classes. "8 Steps.." inspired this and now it is my reference book.

I seemed to be the least able student in the class, by far, and my pain is not yet gone. Nonetheless, my condition is steadily improving. Along the way, I can use the Gokhale Method to alleviate the residual pain. If you have any joint pain grab this book and open it and along with it your mind. If you don't have any such limitations, get it anyway, open it and use it. Your body will work better and look better.

I was lucky enough to have a pretty healthy back, until I attended the seminar of endless standing...ugh. Also, many people I love are/were plagued with back issues. I bought this book a few years ago at the recommendation of an acquaintance. It changed me FOREVER. I ended up buying this book for 12 members of my family right after I read it, and I give it for a Christmas gift to at least a few new friends each year. I drove my family crazy with quotes from the book until they read it as well...now they quote it back to me!

Esther's observations and scientific foundation on why we should use her techniques is indisputable; Her techniques continue to work for me and every person I know who has read it as well. These are simple changes we can make each day to forever make our lives much more comfortable. I now take pride in laughing at the "bend your knees while lifting" signs.
THANK YOU ESTHER GOKHALE!!

The book has wonderful illustrations. Loved all the history and why we Americans have so many back problems, including myself. Am using some of the back stretching exercises. Thinking more about the way I move and bend now. Having some difficulty understanding how to do some of the exercises. Really wish there was a class I could attend in my area. A class would really help me. So much information. Thank you Esther.
Betty Sellers

I was scheduling for a back operation after months of pain, not really controlled by Tramadol. A friend sent me this book, later admitting that it was simply the firset book he laid eyes on in the bookstore! Turned my life around in a matter of short weeks. (After two months, no more Tramadol!)
The author is an acupuncturist, but tht is irrelevant. Basically, this hugely and superbly illustrated book simply argues the merits of good posture. Reading it, i got to thinking, maybe Mom was right. "Stand up straight; stop walking like some ape!" The first week, I simply crawled around the kitchen trying to hold myself up straight with my arms braced on the counters. Gradually, but within weeks, I was notably better. Within two months, surgery no longer considered and no more painkilling Tramadol. Now, a couple of years later, still no pain and no tramadol. I still make a conscious effort to stand and sit up straight. No more sloven old man ape walking. But, read it here, inside these pages!

This book literally changed my life back in 2009, and continues improving it daily. I had sustained a back injury in 2009 and ruptured my L5-S1 disc. It didn't heal on its own and started causing sciatic nerve damage, not to mention unspeakable pain. I was introduced to Esther's book shortly before my surgery, and even in my bedridden state, I was able to get some relief from stretchlying, as described by the book. My laminectomy was "successful" in itself, but it has been Esther's program that has allowed me to reprogram my posture (sitting, standing, lying down, walking) to have a healthy and lengthened spine for much of the day. Coupled with core work (which Esther also emphasizes, though I've learned more specifics through Pilates; note: it's crucial to follow Esther's advice for spinal posture while doing core workouts), I am in very good shape and my back has vastly more resilience, even if it is still sensitive.

In terms of work with Esther: I have used the book, done an in-person one-on-one consultation (very expensive, but Esther is extremely gifted, and that hourlong session was stunningly spot-on and helpful), and done a 6-session weekend workshop with Esther. The workshop was AMAZING, and I would recommend it to anyone with even minor back issues. Prevention is key!!! For those who have done workshop

As for the book itself, for people who have not done a workshop: thanks to pictures and vivid descriptions, it is possible to go far with the book alone, for those who are not in dire straits. For those with more serious injuries or pain (as in my situation in 2009), I would recommend extreme caution for any exercises, and recommend finding a circumstance where you can practice what's in the book while getting expert feedback. For everyone else, you can get a lot out of the book!

I have given several copies of the book to friends with back distress. They (who have not had the benefit of attending a workshop with Esther) also give wonderful feedback and have said that it is very helpful!!!

Could not recommend more highly. For me, this may be the most useful book I have ever encountered.

I was skeptical of the author because her credentials were sketchy. The author's description stated that she "studied" biochemistry at Harvard and Princeton and later, acupuncture at the San Francisco School of Oriental Medicine. What, you "study" biochemistry at two prestigious universities but no degree? What did she do audit the classes? Still, I thought, there were too many good reviews on the store to all be shills. I have spent a year following the guidelines for sleeping and sitting (I haven't acquired the walking methods yet) and I can happily report that I have not taken one Advil for back pain since. This book will work best for people who are highly motivated to learn the methods and possess body awareness. If you use patience and take the lessons in order it will probably work as well for you as it did for me. Best wishes. Esther Gokhale is now my hero!

I found this book by reading reviews of The Egoscue Method books. I was in severe pain (L5-S1). I have used the Egoscue Method for years and was always able to get myself out of pain using his e-cises. This time was different. Nothing was working and I was unable to sleep, move, etc. I tried chiropractic treatments with no relief. Within 2 days of using Esther Gokhale Method's 8 steps in this book I was mostly out of pain. I am able to sleep again and can get out out of bed in the morning without pain. I have been using it for two weeks now and it is really helping. I recommend getting the DVD and the cushion. It helped to see her re-positioning the students in her class. I also found an instructor in my area and have set up an appointment with her for tomorrow. If you don't want to spend the money on the DVD there are several examples on YouTube. What I learned was that I thought I had an anterior tilt in my pelvis but it was actually tucked and I was trying to force it into an unatural position by swaying my back and pulling my shoulders back.

This book is great. The techniques really work. They rely on the physics of balance and anatomy rather than on simply building muscles. The book taught me that proper posture actually takes the least energy (although it takes some mental energy to break bad habits). Once you learn these techniques, you realize that natural healthy posture is the most effortless way to sit or stand. Revolutionary! The techniques include ways to passively stretch your back while you're sitting and sleeping, so your spine is stretched rather than compressed by these activities. The book also includes practical ideas for how to modify and adjust slouch-inducing cars and chairs.

This book changed my life. After a decade of living on narcotics and leaning on a walking-stick, I can now stand upright and walk without looking like Groucho Marx. I stopped taking all pain medications one month after beginning to study this book. On the first read-through, there were two exercises I couldn't do at all. After three months, I went through the book again, and I could do all of them. Prior to reading the book, I could only sleep curled up in the fetal position. I could neither lie on my back or lie on my stomach. Now I can.
If there was only one thing I could buy from the store.com, it would be this book.

This book is amazing! It should be taught at schools! Little did I know my posture had such a huge effect on my well-being. I was recently diagnosed with a hip labral tear which has been causing back aches/freezing up. But just walking in the gokhale method has significantly decreased my groin spasms! I realized that b/c my posture was off, my body mechanics were off and so muscles that weren't supposed to be working so hard were overcompensating for my weakness. Since then I have been fixing my posture which is huge in making walking (not limping) possible! Also swimming and water exercises have helped tremendously too (see heal your hips by dr. Klapper). I also highly recommend the following:
1) acupuncture
2) trigger point therapy
3) Somatics
4) glucosamine
Hope this helps! Happy healing P.S. I just started a blog about my hip recovery process without surgery. I rave about all the holistic options out there. If you're interested see here, https://happyhip.wordpress.com. :)

I suffered from nightly back pain for months. I purchased two new beds before going to a chiropractor. I only experienced limited temporary relief. I then purchased 8 Steps to a Pain-Free Back. (for less than one co-pay to the chiropractor) While there are beneficial exercises in the book - most helpful to me were the postures I could use in my everyday life - sitting - walking - and even sleeping. The author also includes photos of common mistakes of what NOT to do. Easy to read, colorful and sturdy book binding. I am back pain free after only about 10 days.