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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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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Starting today, you don't have to live in pain.

That is the revolutionary message of this breakthrough system for eliminating chronic pain without drugs, surgery, or expensive physical therapy. Developed by Pete Egoscue, a nationally renowned physiologist and sports injury consultant to some of today's top athletes, the Egoscue Method has an astounding 95 percent success rate. The key is a series of gentle exercises and carefully constructed stretches called E-cises. Inside you'll find detailed photographs and step-by-step instructions for dozens of e-cizes specifically designed to provide quick and lasting relief of:

Lower back pain, hip problems, sciatica, and bad knees
Carpal tunnel syndrome and even some forms of arthritis
Migraines and other headaches, stiff neck, fatigue, sinus problems, vertigo, and TMJ
Shin splints, varicose veins, sprained or weak ankles, and many foot ailments
Bursitis, tendinitis, and rotator cuff problems
Plus special preventive programs for maintaining health through the entire body.

With this book in hand, you're on your way to regaining the greatest gift of all: a pain-free body!

the help of Pete Egoscue's revolutionary program of quick
stretches and strength-building exercises, you can cure
chronic pain, and do it naturally.

Pete Egoscue has shown thousands of individuals, corporations, schools, and championship sports teams how to eliminate pain without investing in expensive ergonomic devices or resorting to surgery or drug therapies.  His groundbreaking book, with nearly 50,000 hardcover copies sold, shows readers how to:

Relieve lower back pain
Improve hip problems, sciatica, and bad knees
Relieve migraines and other headaches, stiff neck, fatigue, sinus problems, vertigo, and TMJ
Relieve painful problems, like carpal tunnel syndrome, often misdiagnosed as arthritis
Prevent injuries and maintain health through stretching programs for the entire body

Filled with easy instructions, photos, and line illustrations throughout, this book will provide quick, effective pain relief. -->
انسَ‭ ‬كل‭ ‬ما‭ ‬ظننت‭ ‬أنك‭ ‬تعرفه‭ ‬عن‭ ‬الوضع‭ ‬الجيد‭ ‬للجسم‭. ‬استخدم‭ ‬الوضعية‭ ‬الطبيعية‭ ‬السليمة‭ ‬التي‭ ‬يستعملها‭ ‬الرياضيون،‭ ‬والأطفال،‭ ‬والناس‭ ‬في‭ ‬المجتمعات‭ ‬التقليدية‭ ‬في‭ ‬كامل‭ ‬أنحاء‭ ‬العالم‭. ‬حرِّر‭ ‬نفسك‭ ‬من‭ ‬الألم‭ ‬والإصابة

اكتشف‭: ‬وضعية‭ ‬الجسم‭ ‬والحركات‭ ‬التي‭ ‬تبقي‭ ‬اليافعين‭ ‬والكبار‭ ‬في‭ ‬المجتمعات‭ ‬التقليدية‭ ‬أحرارًا‭ ‬من‭ ‬ألم‭ ‬الظهر‭ ‬طوال‭ ‬حياتهم‭.‬

تعلم‭: ‬كيف‭ ‬تبقي‭ ‬ظهرك‭ ‬حرًّا‭ ‬من‭ ‬آلام‭ ‬الظهر‭ ‬من‭ ‬دون‭ ‬الأدوية،‭ ‬أو‭ ‬الجراحة،‭ ‬أو‭ ‬التمارين‭ ‬الرياضية‭ ‬التي‭ ‬تستغرق‭ ‬وقتًا‭ ‬طويلًا‭.‬

حوِّل‭: ‬الجلوس،‭ ‬والوقوف،‭ ‬والمشي،‭ ‬والانحناء‭ ‬إلى‭ ‬حركات‭ ‬مريحة‭ ‬تجعلك‭ ‬فعلًا‭ ‬أكثر‭ ‬صحة‭ ‬وأنت‭ ‬تقوم‭ ‬بها‭.‬

تمتع‭: ‬بالتقانات‭ ‬الثورية‭ ‬التي‭ ‬سوف‭ ‬تخفف‭ ‬الضغط‭ ‬على‭ ‬عمودك‭ ‬الفقري،‭ ‬وتحسن‭ ‬الدورة‭ ‬الدموية،‭ ‬وترخي‭ ‬العضلات‭ ‬بينما‭ ‬تعمل‭ ‬على‭ ‬حاسوبك،‭ ‬وتشاهد‭ ‬التلفاز،‭ ‬وتنام‭.‬

اجلس،‭ ‬نم،‭ ‬وشق‭ ‬طريقك‭ ‬إلى‭ ‬ظهر‭ ‬لا‭ ‬ألم‭ ‬فيه

‮«‬ثماني‭ ‬خطوات‭ ‬للتحرر‭ ‬من‭ ‬آلام‭ ‬الظهر‭ ‬أفضل‭ ‬كتاب‭ ‬عن‭ ‬آلام‭ ‬الظهر‭ ‬في‭ ‬السوق‭. ‬كانت‭ ‬لدي‭ ‬مشكلات‭ ‬كبيرة‭ ‬بسبب‭ ‬آلام‭ ‬الظهر‭ ‬والتهاب‭ ‬العصب‭ ‬الوركي‭ ‬لأكثر‭ ‬من‭ ‬عقدين‭ ‬قبل‭ ‬أن‭ ‬تُساعدني‭ ‬إستر‭ ‬غوكليه‭ ‬Esther Gokhale،‭ ‬لو‭ ‬وجدتها‭ ‬قبل‭ ‬ذلك،‭ ‬لأراحتني‭ ‬من‭ ‬قدر‭ ‬كبير‭ ‬من‭ ‬الألم‭ ‬والأسى‮»‬‭. ‬–‭ ‬بول‭ ‬ر‭. ‬إيرليش‭ ‬PAUL R‭. ‬EHRLICH‭ ‬؛‭ ‬أستاذ‭ ‬جامعي‭ ‬لكرسي‭ ‬بينغ‭ ‬في‭ ‬الدراسات‭ ‬السكانية،‭ ‬قسم‭ ‬العلوم‭ ‬الأحيائية،‭ ‬جامعة‭ ‬ستانفورد‭. ‬مؤلف‭ ‬كتاب‭ ‬القنبلة‭ ‬السكانية‭ ‬والطبائع‭ ‬البشرية‭.‬

‮«‬أكثر‭ ‬الأوصاف‭ ‬التي‭ ‬قرأتها‭ ‬عن‭ ‬كيفية‭ ‬عمل‭ ‬العمود‭ ‬الفقري‭ ‬وضوحًا،‭ ‬مع‭ ‬دروس‭ ‬بمتناول‭ ‬اليد‭ ‬عن‭ ‬كيفية‭ ‬الوقوف،‭ ‬والجلوس،‭ ‬والنوم‭ ‬من‭ ‬دون‭ ‬آلام‭ ‬في‭ ‬الظهر‮»‬‭.  - ‬جيه،‭ ‬إم،‭ ‬كويتزي،‭ ‬J‭. ‬M‭. ‬COETZEE‭ ‬الحائز‭ ‬على‭ ‬جائزة‭ ‬نوبل‭ ‬في‭ ‬الأدب،‭ ‬2003م‭.‬

‮«‬تفتح‭ ‬طريقة‭ ‬غوكليه‭ ‬مستوى‭ ‬جديدًا‭ ‬من‭ ‬الصحة‭ ‬حتى‭ ‬لأولئك‭ ‬الذين‭ ‬يقضون‭ ‬معظم‭ ‬أيام‭ ‬الأسبوع‭ ‬في‭ ‬المكتب،‭ ‬وحالما‭ ‬تتعلم‭ ‬هذا‭ ‬النظام،‭ ‬فإنه‭ ‬لا‭ ‬يتطلب‭ ‬سوى‭ ‬قليل‭ ‬من‭ ‬الوقت‭ ‬لتطبيقه،‭ ‬ومع‭ ‬ذلك‭ ‬فإنه‭ ‬مفيد‭ ‬لك‭ ‬24‭ ‬ساعة‭ ‬في‭ ‬اليوم‭ ‬لسبعة‭ ‬أيام‭ ‬في‭ ‬الأسبوع‮»‬‭. - ‬سوزان‭ ‬وجسيكي‭  ‬SUSAN WOJCICKI

نائبة‭ ‬رئيس‭ ‬تدبير‭ ‬الإنتاج،‭ ‬شركة‭ ‬غوغل‭.‬

‮«‬‭ ‬هذا‭ ‬ليس‭ ‬فقط‭ ‬دليل‭ ‬تعليم‭ ‬ذاتيًّا‭ ‬للارتياح‭ ‬من‭ ‬ألم‭ ‬الظهر‭ ‬عن‭ ‬طريق‭ ‬الوضعية‭ ‬السليمة‭ ‬للجسم،‭ ‬بل‭ ‬إنه‭ ‬أيضًا‭ ‬قطعة‭ ‬فنية‭ ‬تحفل‭ ‬بنعمة‭ ‬الجسم‭ ‬البشري‭ ‬وشاعريته‮»‬‭. ‬–‭ ‬ديفيد‭  ‬فيرنر‭ ‬DAVID WERNER‭, ‬مؤلف‭ ‬حيث‭ ‬لا‭ ‬يوجد‭ ‬أي‭ ‬طبيب‭.‬

الأطباء‭ ‬يقولون

‮«‬لقد‭ ‬عرف‭ ‬المرضى‭ ‬جميعهم‭ ‬الذين‭ ‬أرسلتهم‭ ‬إلى‭ ‬إستر‭ ‬دون‭ ‬استثناء،‭ ‬أن‭ ‬عملها‭ ‬غيَّر‭ ‬حياتهم؛‭ ‬لقد‭ ‬طبَّقت‭ ‬أفكارها‭ ‬وطرقها‭ ‬في‭ ‬ممارستي‭ ‬الطبية،‭ ‬ولدي‭ ‬عدد‭ ‬لا‭ ‬يحصى‭ ‬من‭ ‬المرضى‭ ‬الذي‭ ‬استفادوا‭ ‬من‭ ‬عملها‮»‬‭. ‬سلوان‭ ‬أبي‭ ‬عزي‭ ‬SALWAN ABI EZZI‭, ‬M.D‭.‬

‮«‬يخضع‭ ‬عشرات‭ ‬الآلاف‭ ‬من‭ ‬المرضى‭ ‬كل‭ ‬عام‭ ‬لعمليات‭ ‬جراحية‭ ‬على‭ ‬الظهر‭ ‬من‭ ‬دون‭ ‬أي‭ ‬فائدة‭. ‬باستعمال‭ ‬طرق‭ ‬إستر‭ ‬غوكليه‭ ‬المبتكرة،‭ ‬يمكن‭ ‬لكثير‭ ‬من‭ ‬هؤلاء‭ ‬المرضى‭ ‬تجنب‭ ‬مثل‭ ‬هذه‭ ‬العمليات‭ ‬الطبية‭ ‬المكلفة‭ ‬التي‭ ‬لا‭ ‬طائل‭ ‬منها،‭ ‬والعودة‭ ‬إلى‭ ‬حياة‭ ‬خالية‭ ‬من‭ ‬الألم‮»‬‭. ‬جون‭ ‬أر‭. ‬أدلر‭. ‬JOHN R‭. ‬ADLER؛‭ ‬أستاذ‭ ‬في‭ ‬الجراحة‭ ‬العصبية‭- ‬العيادة‭ ‬الطبية‭ ‬في‭ ‬جامعة‭ ‬ستانفورد‭.‬

الرياضيون‭ ‬يقولون‭:‬

‮«‬طريقة‭ ‬إستر‭ ‬لعلاج‭ ‬آلام‭ ‬الظهر‭ ‬المزمنة‭ ‬فريدة‭ ‬من‭ ‬نوعها،‭ ‬وبحوثها‭ ‬في‭ ‬هذا‭ ‬الكتاب‭ ‬تدعمها‭ ‬حقًّا؛‭ ‬إنها‭ ‬عظيمة‭ ‬لنا‭ ‬جميعًا‮»‬‭.  ‬بيلي‭ ‬جين‭ ‬كنغ،‭ ‬BILLIE JEAN KING؛‭ ‬ناشطة‭ ‬وفائزة‭ ‬في‭ ‬20‭ ‬لقبًا‭ ‬في‭ ‬ويمبلدون؛‭ ‬سفير‭ ‬كرة‭ ‬المضرب،‭ ‬والرياضة،‭ ‬والنساء‭.‬

‮«‬ساعدتني‭ ‬إستر‭ ‬غوكليه‭ ‬على‭ ‬الخلاص‭ ‬من‭ ‬أذًى‭ ‬عانيته‭ ‬خمس‭ ‬سنوات‭ ‬عندما‭ ‬لم‭ ‬ينفع‭ ‬أي‭ ‬شيء‭ ‬آخر؛‭ ‬عملها‭ ‬فريد‭ ‬ومتقن‮»‬‭.  ‬PATTI SUE PLUMER؛‭ ‬لاعبة‭ ‬أولمبياد‭ ‬ثلاث‭ ‬مرات،‭ ‬وحاملة‭ ‬اللقب‭ ‬العالمي‭ ‬عام‭ ‬1992م‭ ‬لمسابقات‭ ‬الجري‭ ‬1500‭ ‬و500م‭.‬

‮«‬هذه‭ ‬الطريقة‭ ‬رصيد‭ ‬عظيم‭ ‬لأي‭ ‬شخص‭ ‬يلعب‭ ‬الرياضة‭ ‬أو‭ ‬يدربها‭ ‬‮»‬‭. ‬روجر‭ ‬كريغ‭ ‬ROGER CRAIG؛‭ ‬متسابق‭ ‬ماراثون،‭  ‬أكثر‭ ‬اللاعبين‭ ‬قيمة‭ ‬في‭ ‬دوري‭ ‬كرة‭ ‬القدم‭ ‬الوطني‭ ‬1988م،‭ ‬أفضل‭ ‬لاعب‭ ‬في‭ ‬مجلة‭ ‬الرياضة‭ ‬المصورة‭ ‬1988م‭.‬

العبيكان 2018

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