ESTHER GOKHALE 8 STEPS TO A PAIN FREE BACK PDF

May 9, Views Being able to stand or sit properly should be an easy thing for most people to do, and yet it seems that most of us have absolutely terrible posture. In my former life, I was a web programmer and IT support specialist. In fact, a great deal of my life from adolescence through college was spent sitting in front of some sort of monitor, whether it was a TV or a computer screen. Over time, my body adapted to my behavior and started to change in subtle ways. On my wrist, I have calluses from thousands of hours of using a computer mouse, and I have an instinctual lean to my upper body towards my right-handed side. If I think consciously about it I will correct it, but when relaxed I still sometimes slouch in that direction.

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May 9, Views Being able to stand or sit properly should be an easy thing for most people to do, and yet it seems that most of us have absolutely terrible posture. In my former life, I was a web programmer and IT support specialist. In fact, a great deal of my life from adolescence through college was spent sitting in front of some sort of monitor, whether it was a TV or a computer screen. Over time, my body adapted to my behavior and started to change in subtle ways.

On my wrist, I have calluses from thousands of hours of using a computer mouse, and I have an instinctual lean to my upper body towards my right-handed side. If I think consciously about it I will correct it, but when relaxed I still sometimes slouch in that direction.

Perhaps even worse, is the tendency to round my back and slouch forward when sitting in a chair. This got so bad at one point, that the gradual sliding motion initiated by my chair posture had a glacier-like effect on my chair and pants.

True story. Making the conscious decision to work at correcting our posture is one of the simplest things we can do to improve our health. For starters, years of slouched sitting leaves me with a tendency to tuck my pelvis forward, thus generating the S-shaped spine which is generally and incorrectly referred to as normal. Just because a behavior or condition is normal or average does not mean that it is natural, or healthy. Modern society has forgotten more about healthy behaviors than we know.

This is evidenced by the fact that about one fourth of U. If it seems unnatural, that is only because of the result of modern cultural and occupational influences. Further, it is common to see people with their necks angled forward along with their shoulders, toward their chest. It is hard to imagine how we all walk around without gasping for breath when our chests are so visibly constricted inward.

A more natural and open posture would have your neck elongated and straightened above your shoulders and spine, with your upper arms relaxed and pulled back slightly into a resting position. The strangeness though is only a consequence of spending such an inordinate amount of time in a slouched position. Like a forced smile, I think posture is another modality where the body is able to alter our mental state through subtle physical changes.

It might take years of effort to undue the damage to my body from my former lifestyle, but I consider it one of the most significant challenges I am undertaking. The first thing people see when you approach is how you carry yourself. And, the misalignment of bones and tissues within your body can have cumulative negative effects on other parts of your body downstream.

Your body will thank you, and maybe even force out a smile.

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Excerpt from "8 Steps to a Pain-Free Back"

Year of Publication: , Format: paperback Pages : Esther Gokhale is the creator of the Gokhale Method, a pain-reduction program based on postural corrections and healthy, natural movement that incorporates optimal postural habits. She has been teaching posture, dance and yoga and practicing acupuncture for many years. Gokhale teaches the Gokhale Method at her wellness center in Palo Alto and now has teachers throughout the world that are qualified in the method. Gokhale was determined to avoid a second surgery recommended by her doctors. During these visits, Gokhale studied, observed, interviewed, and photographed many people who, despite days filled with strenuous labor and long periods of sitting or bending, never suffered from back pain.

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Natural Human Posture and Esther Gokhale’s 8 Step Method

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. Read more Collapse 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. Read more.

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8 Steps to a Pain-Free Back

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