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

Pendo Press
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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.
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About the author

Esther Gokhale, LAc, is the founder of the Esther Gokhale Wellness Center, a licensed acupuncturist, and the creator of the Gokhale MethodTM, 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.
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27 total

Additional Information

Pendo Press
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Published on
Mar 1, 2013
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Health & Fitness / Alternative Therapies
Health & Fitness / Pain Management
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Content Protection
This content is DRM protected.
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Available on Android devices
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Eligible for Family Library

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Essential Back Care is the essential self-help guide to recognizing, treating, and preventing back injuries, providing authoritative and constructive information and advice on a health problem that affects most people at some point in their lives.

The opening section describes the anatomy of your back clearly and simply. Profiling a range of common ailments, it explains how and why injuries occur, including causal factors such as genetic make-up and age, poor posture and movement, work, and common daily activities.

The second section offers a considered and insightful overview of the treatments for back pain, including a balanced assessment of the various options available, arming you with everything you need to make an informed choice when seeking medical advice or considering a range of conventional and complementary treatments.

The third and fourth sections provide no-nonsense advice on preventing injury and reducing your risk of future problems. The third combines invaluable instruction on making changes to your posture and movement with a range of practical strategies to help you to relieve the day-to-day burden of back pain and cope with common, everyday activities that non-sufferers take for granted. The fourth guides you step-by-step through a selection of easy-to-follow exercises, which will improve your mobility, flexibility, core stability, and strength, to help treat an existing condition or reduce your chances of future injury.

Comprehensive, informative, and authoritative, Essential Back Care is the ideal guide for anyone with back pain who wants to take an active role in their health care.

 Back Pain - Natural Cures for Back Pain
SECTION 1: Getting Started
Chapter 1 - Know What Back Pain Is
Chapter 2 - Types of Back Pain
Chapter 3 - What Causes Back Pain
Chapter 4 - How to Tell if it’s Back Pain
Chapter 5 - How Back Pain affects your life
SECTION 2: Cure Back Pain in Nature’s Corner
Chapter 6 - Try Something From Home
Chapter 7 - Herbs for your back
SECTION 3: Change Your Lifestyle
Chapter 8 - Try some exercises!
Chapter 9- Diets for the right
SECTION 4: Final Tips
SECTION 5: Conclusion
Author Bio


Have you ever felt so much pain in your back that even doing routine chores became difficult for you? If yes then you’re not alone in this. According to the American Chiropractic Association, at least 31 million Americans experience the symptoms of back pain at any given time. Moreover, according to the same report, Americans spend $50 billion each year to cure back pain. These stats are expected to rise further in the years to come. In fact, back pain is becoming a global burden and our habits and lifestyles are to blame for this excruciating condition.

What comes to your mind first when you’re hit by a disease or pain? Of course, going to a doctor is the first thing that you think of in such situations. But, there is a need to change this trend and here are the reasons why. First, synthetic medicines are full of side effects. Eat a pill for a backache and you will end up with pain in your stomach. Second, this way of treatment is very costly. Unless you’re willing to spend hundreds of dollars every month on your health bills, you should look for some alternatives. You don’t need to go to lengths to find safe and cost effective solutions for your condition. Can you guess what we’re talking about? It’s the natural ways that are not only proven to cure back pain but are also extremely safe- as long as you use them as per instructions.

Now this book comes to the scene. The first section of this book will inform you about back pain, its causes, types, and important signs and symptoms. The second section of the book will discuss some natural remedies for curing back pain. The third section of the book will inform you of some lifestyle changes that can help you avoid back pain in the first place. Some final tips to avoid back pain are given at the end. So what are you waiting for? Read this book and get rid of back pain. I’m sure that by the time you reach the end of this book you’ll be more than happy that you came across something this good.
Restoring healthy posture from childhood for relief from chronic pain, easy flexibility, and enduring strength and vitality well into old age

• Offers 12 physical exercises to become mindful of your posture and discover pain-free alignment of your pelvis, rib cage, shoulders, neck, and back

• Provides simple yet detailed instructions on how to sit, stand, walk, bend, get up from a chair, sit to meditate, sleep, and practice yoga with proper alignment

• Includes full-color diagrams and posture photographs from around the world

Our bones are the framework of support for our bodies, much like the wall studs and beams of a house. Yet the alignment of the skeleton along the vertical axis of gravity is largely overlooked today, even by fitness experts and yoga teachers. In a culture of cocked hips, sauntering models, and slouching TV watchers, where “chin up, shoulders back, stomach in” is believed to be good posture, we have forgotten what healthy alignment looks and feels like--leading to chronic neck, shoulder, and back pain for millions.

Sharing photographs from around the world of “gurus” of natural posture and authentic strength, such as women in their 80s who easily carry heavy loads on their heads and toddlers learning to walk, Kathleen Porter shows what natural skeletal alignment truly looks like. With insights based on the fundamental laws of physics and detailed full-color diagrams, she guides you through an understanding of the body’s naturally pain-free design. She explains that when the body is aligned as nature intended, your weight is supported by your bones rather than your muscles, allowing a blissful release from chronic muscular tension--which you may not even be aware you had. She offers 12 physical exercises to become mindful of your posture and discover healthy alignment of your pelvis, rib cage, shoulders, neck, and your body as a whole.

Providing easy-to-follow instructions for mindful alignment during the most ordinary daily activities, even sleeping, as well as a chapter on practicing yoga safely, Porter shows how returning to our forgotten alignment from childhood can offer relief from chronic pain and tension and can provide easy flexibility, enduring strength, and vitality well into old age.
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