8 Steps to A Pain-free Back

8 Steps to A Pain-free Back

Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot

eBook - 2008
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Demonstrates the Gokhale method--a technique for alleviating back pain--using eight steps, and includes illustrations, exercises, and tips on how to deal with issues that might arise while learning each step.
Publisher: Stanford, CA : Pendo Press, [2008]
ISBN: 9780979303678
0979303672
Characteristics: 1 online resource (xvii, 227 p.) : ill. (some col.).
Additional Contributors: Adams, Susan 1944-
Alternative Title: Eight steps to a pain-free back
Contents: 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.
Summary: Demonstrates the Gokhale method--a technique for alleviating back pain--using eight steps, and includes illustrations, exercises, and tips on how to deal with issues that might arise while learning each step.

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s
StanHoward
Jun 20, 2017

I am a certified Gokhale Method teacher offering Free Workshops, Initial Consultations and the Gokhale Method Foundation Course here in Edmonton.
If you would like to talk to me please look at my info on the Gokhale Method website:
http://gokhalemethod.com/biography/Mati_Messager
or contact me at mati@gokhalemethod.com

Mati

h
holisticdc
Jul 05, 2015

Esther Gokhake's book does an excellent job of describing natural movement, posture, and gives great exercises that will benefit most people. Even though there is nothing new nor ground-breaking in this book, and many practitioners already recommend similar techniques with their clients, I will recommend it to my patients since it does such a great job of explaining the relationship between posture and back pain, and gives detailed explanations of how and why to do the exercises that I already prescribe.

h
HereHere
Apr 14, 2014

I am uncertain about the principles of the Gokhale method, but she does have students/patients who find success through her methods. A review of the exercises in the back of the book shows that there are some good exercises, such as those for strengthening the feet, upon which everything all our weight must be balanced.

n
Nohm
Apr 02, 2012

Esther Gokhale's method helped me go from being unable to walk around the block for fear of ending up unable to make it home due to crippling back spasms, to, within a year, walking about and even working stacking wood. I had not been able to do such things for the previous 20 years.

Decades of my following the advice of MDs and physio's had led me to have such deeply established bad habits that doing what she suggests in the book was not easy for me... I was helped a great deal by having others observe me and note things I had been unaware of falling into (as we did trial walks ).

But as time passed, not only was I able to avoid the crippling back spasms but an injury to my left knee that had made walking difficult also stopped bothering me so long as I followed Ms. Gokhale's insightful ideas.

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