Although stunningly simple, the Gokhale Method turns much of conventional wisdom about pain and posture on its head. Each session of the course gave immediate results which have affected my life profoundly, and I now look forward to many years of a healthy neck and back.
I found it to be really intuitive, mentally and physically. I started improving a lot from reading the book. The actual hands-on course has helped me so much just to feel confident and empowered to live in my body again without pain, and get back into the activities I used to like to do.
8 Steps To A Pain Free Back By Esther Gokhale Pdf 16
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I personally think this class is life-changing. For over twenty years I would have a spasm in my low back. I was in quite a bit of pain. Since I've learned the techniques with Doreen, I've had no spasms in my back when I go to lay down at night. I loved the class...thank you so much.
One of the foundational assertions of the Gokhale Method, that people in minimally industrialized societies have less back pain,[4] lacks support in mainstream science. According to a 2004 review, "Until recently it was largely thought of as a problem confined to western countries but research performed during the last decade clearly showed that low back pain is also a major problem in low- and middle-income countries."[20] For example, arthritis of the spine was common in pre-contact Native American populations.[21] As of June 2015,[update] the Gokhale Method had not been scientifically studied.[2]
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.
"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
Back pain is an epidemic. It could be caused by our more sedentary lifestyle, a few extra pounds around the middle or looking at the phone for hours each day. But Silicon Valley posture guru Esther Gokhale says in non-industrial cultures, back pain is practically non-existent. Why?
Gokhale says strengthening the posterior chain of muscles in the gym is good, but if you can recruit those muscles with every step, clenching the upper outside quadrant of your backside as you walk, you will do much more for your overall posture and pain reduction.
After suffering major back pain and undergoing unsuccessful surgery, Gokhale attended classes in France and at Stanford University on posture-modification techniques. Here, she explains how she came to develop her own method for back health, incorporating words, illustrations, and lush photographs to demonstrate eight lessons on sitting, lying down, standing, lifting, and walking. Each lesson contains goals and objectives, step-by-step instructions, indications of improvement, troubleshooting tips, and further information. Photos illustrate correct and incorrect movements. Appendixes provide additional exercises, anatomical drawings, a glossary, and a bibliography. Testimonials from some physicians and satisfied patients pepper the book, as do a few promotional ads for Gokhale's clinic, web site, and products. Gokhale's advice to bend straight down from the hips to pick up low items will make many physical therapists shudder; some recommended movements may be too subtle for readers to execute without professional guidance. Still, Gokhale's point about bad posture causing back problems is valid. Recommended to supplement larger collections.
—Janet M. Schneider Copyright Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.
Prevent it: "The only preventive solution I've found for back pain is exercise," says Michael Hisey, MD, orthopedic surgeon and president of the Texas Back Institute in Denton, Texas. "The fix is to stretch and strengthen your core muscles."
You need immediate attention if you suffer any loss of bladder or bowel control with your back pain, Hisey says. This is associated with a disc that's pressing on nerves and the faster you relieve the pressure, the faster the function returns.
"Most back pain won't radiate below the waist," Shamie says. "If you feel pain in the thighs or knees, you likely have a disc herniation causing nerve compression." Seek medical attention to ensure there isn't more serious damage.
If your back pain keeps coming back, see a medical professional. You may have begun to rupture a disc or have another injury that could require treatment. "The older you are, the quicker you should get to a specialist," Shamie says.
Posturenomics.comAmazon.comBarnes&Noble.comBooks-A-MillionIndieBoundFind in a libraryAll sellers _OC_InitNavbar({"child_node":[{"title":"My library","url":" =114584440181414684107\u0026source=gbs_lp_bookshelf_list","id":"my_library","collapsed":true},{"title":"My History","url":"","id":"my_history","collapsed":true}],"highlighted_node_id":""});8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and FootEsther GokhalePosturenomics.com, 2008 - Health & Fitness - 227 pages 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.
"Back Pain: The Primal Posture Solution" is a one-hour special hosted by award-winning author and back pain expert Esther Gokhale, L.Ac. Based on the techniques in "8 Steps to a Pain-Free Back," the special teaches viewers a revolutionary, non-surgical solution for back pain and other musculoskeletal ailments.
The following is an interview with Esther Gokhale, creator of the Gokhale Method, a set of steps that center around healthy posture and movement to relieve back pain. Esther has spent years studying and researching integrative therapies, and after experienving crippling back pain after her first pregnancy and later back surgery, has dedicated her life's work to finding solutions to eliminate back pain. In this interview, Esther shares advice to address common back pain during pregnancy. To learn more about the Gokhale Method, check out the website at www.gokhalemethod.com.
How can back pain affect a woman's pregnancy? How did it affect yours? Back pain threatens one's physical and emotional well-being at any time, but during pregnancy this effect is manifold worse. A pregnant woman knows she is vulnerable with looser ligaments (thanks to relaxin coursing through her bloodstream) and a heavier load. She may worry about how the pain will progress, have sleepless nights, and be unable to exercise. The pain may be inescapable (mine was). She may not want to take medication for fear of the effect on the baby (I didn't). It's hard to enjoy pregnancy, or life in general, with a back that is complaining strongly.
My back pain began in the ninth month of pregnancy with my first child. I was told that it might be caused by the baby sitting on a nerve and that it would likely dissipate after delivery. That reassured me somewhat (falsely, as it turned out). My main reaction to the pain, besides the physical discomfort, inability to exercise, and compromised sleep, was shock. I had been a yoga model in Mumbai, I had always been athletic and in good health - why did this happen to me? Especially when the pain did not go away, and in fact became much worse following childbirth, the pain undermined my confidence in my body. I had always assumed my body would be there for me on whatever adventures I embarked on; I had not anticipated being stumped by a healthy challenge. I felt broken in body and in spirit.Â
A lot of the conventional prescriptions for back pain don't really work for pregnant women. Many medications and procedures are contraindicated during pregnancy; the standard 'core strengthening' exercises like crunches are not advised during pregnancy; losing weight is not an option. Pregnant women are left with very few tools and techniques to help their back pain. I remember feeling as though I was expected to hold my nose and close my eyes until my pregnancy ended.Â
The Australian Actor Frederick Matthias Alexander developed this technique because he believed patterns of excessive tension originated from the head and neck, leading to muscular strain throughout the body. He concluded that faulty movement habits led to decreased kinesthetic perception. He developed a system of hands-on assistance as well as verbal cues to help clients stop their physical habits and move in a freer, more efficient manner.
Information source: -health.com/treatment/alternative-care/alexander-technique-back-painÂ
Image source: www.heathercampbellpianist.ca/fm-alexander be457b7860
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