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8 Steps to a Pain-free Back : Remember When It Didn't Hurt - Esther Gokhale

8 Steps to a Pain-free Back

Remember When It Didn't Hurt

By: Esther Gokhale, Susan Adams (Editor)

Paperback Published: 1st April 2008
ISBN: 9780979303609
Number Of Pages: 244

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With a fresh approach to a common problem, this self-help guide to overcoming back pain advocates adopting the natural, healthy posture of athletes, young children, and people from traditional societies the world over. Arguing that most of what our culture has taught us about posture is misguided--even unhealthy--and exploring the current epidemic of back pain, many of the commonly cited reasons for the degeneration of spinal discs and the stress on muscles that leads to back pain are examined and debunked. The historical and anthropological roots of poor posture in Western cultures are studied as is the absence of back pain complaints in the cultures of Africa, Asia, South America, and rural Europe. Eight detailed chapters provide illustrated step-by-step instructions for making simple, powerful changes to seated, standing, and sleeping positions. No special equipment or exercise is required, and effects are often immediate.

Industry Reviews

"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

Forewordp. xv
Prefacep. xvii
Foundationsp. 2
Back Painp. 6
What We Blamep. 6
Standing Upright?p. 6
Sedentary Lives?p. 7
Stress?p. 8
Weight and Height?p. 9
Age?p. 10
The Real Causep. 10
Loss of Kinesthetic Traditionp. 13
Influence of the Fashion Industryp. 15
The Effect on Our Backsp. 16
Moving out of Miseryp. 17
How it Worksp. 17
What does Good Posture Look Like?p. 18
Anteverted Pelvisp. 20
A Gently Curved, Elongated Spinep. 21
Every Bone in its natural Placep. 22
Using Muscles More than Jointsp. 23
Muscles Fully Relaxed When not Workingp. 23
Breathing as a Therapeutic Exercisep. 23
It Works!p. 24
Orientationp. 26
Follow the Lesson Sequencep. 28
Herniated Discp. 28
High Impact Activitiesp. 28
Bending Activitiesp. 28
Allow time to Changep. 28
Know what to Expectp. 29
How Quickly Can I Expect Results?p. 29
How Long Should Each Lesson Take?p. 29
How Difficult are the Lessons?p. 29
Understand How the Lessons are Organizedp. 29
Recognize Your Progressp. 30
Barriers to Successp. 30
Stretchsittingp. 32
Benefitsp. 36
Instructionsp. 38
Indications of Improvementp. 48
Troubleshootingp. 48
Feeling Overly Stretchedp. 48
Unable to Stretch the Spinep. 48
Discomfort at Point of Contactp. 49
Inadequate Chairp. 49
Further Informationp. 49
Shoulder Repositioningp. 49
Comments on Lumbar Cushionsp. 50
Sitting in a Carp. 50
Fashioning a Backrestp. 51
Checking Your Positionp. 51
Recapp. 53
Stretchlying on Your Backp. 54
Benefitsp. 57
Instructionsp. 58
Indications of Improvementp. 64
Troubleshootingp. 64
Feeling Pain or Discomfort in the Low Backp. 64
Feeling Pain or Discomfort in the Neckp. 64
Feeling Discomfort at a Point of Contact with the Bedp. 65
Snoringp. 65
Feelings of Exposurep. 65
Further Informationp. 65
Bedsp. 65
Pillowsp. 65
Cervical Pillows / Rollsp. 66
Recapp. 67
Stacksittingp. 68
The Wedgep. 71
The Anteverted Pelvisp. 72
Benefitsp. 73
Instructionsp. 74
Indications of Improvementp. 88
Troubleshootingp. 88
Pain in the Low Backp. 88
Soreness in the Low Backp. 88
Wedge Not Availablep. 88
Inelegant Movementp. 88
Changed Line of Visionp. 89
Further Informationp. 89
Conflicting Guidelinesp. 89
Distinction Between Tipping the Pelvis and Swaying the Backp. 89
Chairsp. 90
Floorp. 91
Recapp. 93
Stretchlying on Your Sidep. 94
Benefitsp. 97
Instructionsp. 98
Indications of Improvementp. 106
Troubleshootingp. 106
You Can't Fall Asleepp. 106
Your Body Doesn't Hold the Position Through the Nightp. 106
You Are Uncomfortable in This Positionp. 106
Further Informationp. 107
Sleeping on Your Stomachp. 107
What to do With Your Legsp. 108
Recapp. 109
Using Your Inner Corsetp. 110
Benefitsp. 114
Instructionsp. 116
Indications of Improvementp. 122
Troubleshootingp. 122
Swaying the Low Backp. 122
Difficulty Breathingp. 122
Further Informationp. 122
Lengthening by Contractingp. 122
Jumpingp. 123
Reaching above Your Headp. 123
Protecting Your Neckp. 124
Using an External Corsetp. 124
Recapp. 127
Tallstandingp. 128
Benefitsp. 131
Instructionsp. 134
Indications of Improvementp. 142
Troubleshootingp. 142
Unable to Contract the Foot Archp. 142
Difficulty Shifting Weight onto Heelsp. 142
Problems Aligning the Shouldersp. 143
Inability to Sense Your Vertical Axisp. 143
Further Informationp. 144
Arm Positionp. 144
Weight on the Heelsp. 145
Natural Arches of the Feetp. 145
Bare Feetp. 146
Pregnancyp. 146
Insolesp. 146
Shoesp. 146
Spine Contour Confusionp. 146
Recapp. 149
Hip-Hingingp. 150
Anatomy of a Backache...p. 153
... and How to Avoid Itp. 153
Benefitsp. 155
Comparing Different Bending Stylesp. 155
Instructionsp. 156
Indications of Improvementp. 162
Troubleshootingp. 162
Bending is Painfulp. 162
The Groove in Your Low Back Disappears as You Bendp. 162
The Groove in Your Low Back Gets Deeper as You Bendp. 163
Further Informationp. 163
Hamstring Flexibilityp. 163
Bending for Extended Periodsp. 164
Bending While Sittingp. 164
Extra Weightp. 164
Hip-Hinging for Athletic Advantagep. 164
Training Children to Hip-Hingep. 165
Recapp. 167
Glidewalkingp. 168
Benefitsp. 172
Instructionsp. 174
Indications of Improvementp. 190
Troubleshootingp. 190
Feeling That You are Leaning Forwardp. 190
Tendency to Tuck or Lead With the Pelvisp. 190
Unable to Coordinate Buttock Contraction and Forward Thrustp. 190
Difficulty Leaving Back Heel on the Floorp. 190
Losing Track of Your Posturep. 190
Cannot Coordinate all the Elements of Glidewalkingp. 191
Further Informationp. 191
Walking on One Linep. 191
Getting Extra Power in Your Stridep. 192
Running Like a Kenyanp. 192
Recapp. 193
Optional Exercisesp. 195
Strengthening the Torso Musclesp. 197
Strengthening the Abdominal Musclesp. 197
Strengthening the Deep Muscles of the Backp. 204
Strengthening and Stretching the Muscles in the Shoulder Areap. 205
Strengthening the Neck Musclesp. 207
Stretching the Neck Musclesp. 207
Stretching the Key Muscles That Connect the Torso and Legsp. 208
Stretching the Hamstringsp. 208
Stretching the External Hip Rotator Musclesp. 210
Lengthening the Psoasp. 210
Strengthening Key Muscles Used in Walkingp. 211
Strengthening the Arch Musclesp. 211
Strengthening the Gluteus Medius Musclesp. 213
Strengthening the Tibialis Anteriorp. 214
Troubleshootingp. 215
Stiffness or Painp. 215
Lack of Improvementp. 215
Failure to Exercisep. 215
Further Informationp. 215
Anatomyp. 217
Glossaryp. 220
Bibliographyp. 223
Indexp. 224
Summary Guidep. 226
Table of Contents provided by Ingram. All Rights Reserved.

ISBN: 9780979303609
ISBN-10: 0979303605
Series: Remember When It Didn't Hurt
Audience: General
Format: Paperback
Language: English
Number Of Pages: 244
Published: 1st April 2008
Publisher: Pendo Press
Country of Publication: US
Dimensions (cm): 27.31 x 20.96  x 1.91
Weight (kg): 1.02

Earn 82 Qantas Points
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