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

We found 28 Reddit comments about 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot. Here are the top ones, ranked by their Reddit score.

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

u/MissSwat · 11 pointsr/IAmA

First off, I'm so sorry you had to deal with that at such a young age. Even at 13 I had a difficult time coming to terms with the changes that were happening. I can't imagine still being so young and having that surgery.

I would look in to your local health region and see if there are chronic pain classes offered, or if there is a chronic pain clinic you can go to.

Full disclosure, CP is forever. That is the first thing they taught us. There is no magic cure. There is nothing that can be done aside from drugs, which, lets face it, isn't a way to live the rest of your life (unless they are good drugs. My surgeon told me once "don't always say no to drugs" and who am I to argue with the man who has his hands in my back?)

That means finding a way to deal with it is on you and you alone.

I get short with my husband sometimes. I sometimes avoid going out with friends because I am in pain or I feel like pain is coming and I just... don't. want. to do it.

But here's the thing. You can't live your life like that. I know it comes off as super tough-love, but bear with me. You and me, we're the lucky ones when it comes to chronic pain. Because we had to deal with it from such a young age, we've grown up with it. We didn't have time to dream to be... I don't know, the next Steven Segal, or whatever. Our limitations were set at a very early age and we've grown up with them. And whenever I am having a bad day I think about all the people at the chronic pain clinic, well into middle age, whose lives are irrevocably changed forever because of pain. They can't do the jobs they have spent the last twenty years mastering. They can't engage in the hobbies that they love. Everything for them has changed, and suddenly they have to learn to live with it.

We don't. We are so fucking lucky. It might not seem like it, and it doesn't always have to, but we are.

Do you have lumbar support for your chair? I imagine you do, but it might not be enough. I would try getting a memory foam or a downy pillow that you can adjust while you are sitting. Personally, go with the down. Memory foam is lovely but it is also firm, and it may not feel that swell on your body. Down pillows can really be punched and pushed around in ways that you might need.

Try putting it in different places around your body. Under your butt, right in the lower spine, even under your thighs.

Learn to read your body. Try to understand where the pain is coming from on that particular day. Is it a muscle spasm day or an arthritis day? Is it on the left or the right? That's actually a really good first step in learning how to manage it. Once you're able to identify your pain you can begin the (fun?) trial and error of seeing what your body responds to when it comes to management.

Do you need pressure or soft things? (A tennis ball versus a down pillow)

Heat versus cold

Stand versus sitting

and so on and so forth.

Once you have a read on your pain, and you take the active steps to help control it physically, you can really start focusing on the mental steps you need to take. Make no mistake about it, CP is as much a mental issue as it is physical. Tough love aside, it is really important that you find ways to distract yourself. Reading, writing, painting, music, going for a walk, bird watching, tripping old people, playing Walmart bingo, whatever it takes. Your attitude will be what carries you through the worst of it.

That's not to say you aren't allowed to have bad days. You are, absolutely. I had one two days ago after I was on my feet for 8 hours working a concert. It was brutal. And of course, I was short with my husband because for me it was obvious. I should only have to say "I am in pain" once for him to get it, but he didn't, and so I was annoyed. It happens. Take a deep breath, calm your voice, and say "Listen, I'm just having a bad pain day. That's it. I'm not mad at you, I'm mad at the pain, and I'm sorry if I get short with you."

The easiest thing to do is to face it head on, say outright "Hey, this is what is happening. I know it is impacting my mood and how I am talking to you, and I'm sorry about that." People are a lot more understanding when you are open about that sort of thing. After my bad pain day, once my husband picked me up from work, he made me dinner and gave me a heating pad. What could have easily been a fight because I was cranky turned into some needed pampering because I was upfront about what I needed.

So I guess, tldr: Learn to read your body and what it needs. Try different possible remedies until you find something that fits that scenario. Be open and honest about your pain with your loved ones. Find things that you love to do and do them in spite of the pain. And try to remember, even when you have a bad day, you're still pretty lucky.

Also get this book. It has been my go to in dealing with back pain and I've found it very, verrrrry helpful!


PS: I'm sorry, I know that came off like a lecture. I didn't mean it to. Dealing with chronic pain is so damn difficult and the last thing you need is to feel like people are telling you the same BS over and over again. Hurr hurr, just be happy, hurr hurr talk about it! It's hard to understand how difficult that can be, but once you get into the habit, it can really make a difference to your pain control and your perception of life.

u/billsil · 9 pointsr/Games

> My posture still isn't the best, but I'm no longer the weakling gamer I was.

That's because nobody knows how to sit, stand, walk, and bend over. I strongly suggest watching this. It helped me a lot with my back pain and I'm talking largely getting rid of 2 years of chronic pain within a week. It's 90 minutes and it's worth it. https://www.youtube.com/watch?v=-yYJ4hEYudE

The short version is roll your shoulders back until you find a little groove that kind of locks them in place. Good posture should be effortless. Then tilt your head upwards so to be at eye level. Stick your butt out like you're wagging your tail like a happy dog instead of tucking your pelvis under like a depressed dog. Finally, readjust your weight distribution such that your heels take most of the load, rather than the midfoot. It takes a bit of getting used to and each step leads into the next so practice. This will relieve a lot of tightness in the shoulders and neck.

When you're ready to start walking, walk in a straight line. Don't lumber from side to side. You should have near zero impact load. Practice walking on a line. This will have the nice side effect of giving you a very shapely butt.

Finally, when you bend down, avoid bending your knees and don't curl your back either. Pivot at the hips and keep your knees and back straight. This method of bending strengthens your back (unlike the other two methods and doesn't hurt your joints like knee bending). It's probably impossible right now, but once you start relieving years of tension in your hips due to walking wrong, you'll regain a lot of that ability. Then a bit of stretching and it's easy.

She also has a book if you're interested. It's the best $14 I've ever spent http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=la_B002NXS2VQ_1_1?s=books&ie=UTF8&qid=1415258692&sr=1-1

u/EstherGokhale · 3 pointsr/Posture

Need to turn in to the floor 3/4 turn. Bend the upper knee, straighten the lower leg, don't twist the body. It usually takes some coaching for people to learn to do this without swaying the lower back and/or tucking the pelvis (I have pics in my book). from our shop or from Amazon

u/jasonbchan · 3 pointsr/fitness30plus

Hey - keep your head up, you can get this thing fixed. I'm in my late thirties and have had two herniated discs (first around 15 years ago). I am an ultrarunner, and what's worked for me is balancing out my miles with yoga (Yin specifically) and strength training. Specifically for keeping the back in good shape, I highly recommend Foundation. I noticed a difference almost immediately after beginning these exercises (no weights involved). Also, for a general understanding of how the back works and how you can keep it healthy, I recommend Gokhale's 8 Steps to a Pain-Free Back. Really good guidance on posture, sitting, sleeping, etc. Good luck.

u/redditfan4sure · 2 pointsr/bodyweightfitness

I've been struggling with a bad back for about 10 years (I am 36 year old fit male, but quite flat footed). I finally threw it out 6 months ago doing deadlifts. Going to the chiropractor helped me get back into decent shape, although I only went 3 times. He wanted me to go more, but at $30 a pop, like you, I couldn't afford it (and I have health insurance!).

Since then, 3 things have really helped me with my back problems:

  1. A hard foam roller, this is the one I use and love it. I use it when I wake up in the morning and before going to sleep at night. I also use it before and after workouts. If you never used a foam roller before, you may want to start with a softer one.

  2. The excerice described in this video. I believe they are called glute bridges. I do them twice a week, about 20 on each side. Previous to this I did a lot of regular and side planks as well as Yoga. Nothing helped me as much as these.

  3. Lastly the book 8 Steps to a Pain-Free Back. If you do not want to purchase the book, here is a video on how she says you should sit. Learning how to sit properly is what helped me the most.

    Also I do not do deadlifts anymore. I've tried again a few times since throwing my back out but I can tell my back does not like them. I can do every other exercise though (including squats).
u/video_descriptionbot · 2 pointsr/Posture

SECTION | CONTENT
:--|:--
Title | End Back Pain: Stretchsitting
Description | For more information on the Gokhale Method, visit us at: http://GokhaleMethod.com Check us out on Facebook: http://www.facebook.com/GokhaleMethod Ether's Book "8 Steps to a Pain-Free Back" is available on amazon.com at: http://amzn.com/0979303605 Video by Frank Zamacona 510-704-4011 [email protected]
Length | 0:02:08


SECTION | CONTENT
:--|:--
Title | End Back Pain: Stretchlying
Description | For more information on the Gokhale Method, visit us at: http://GokhaleMethod.com Check us out on Facebook: http://www.facebook.com/GokhaleMethod Ether's Book "8 Steps to a Pain-Free Back" is available on amazon.com at: http://amzn.com/0979303605 Video by Frank Zamacona 510-704-4011 [email protected]
Length | 0:02:16






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u/nerdcoach · 2 pointsr/LSAT

Hey there!

Check out Esther Gokhale's "8 Steps to A Pain Free Back." Most neck pains come from poor posture and Gokhale's book is the seminal book on how to improve your posture. The book is so good that my friend, who is a spinal surgeon, recommends it to his patients. I recommend it to all of my students!

Still not convinced? Check out the 232 five star reviews on amazon:

http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605

Good luck!

u/eric4186 · 2 pointsr/bodyweightfitness

hey I was just reading about posture this evening. Here's some popular links and commonly mentioned information I've collected:

http://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_the_dreaded_anterior_pelvic_tilt_or/
http://www.reddit.com/r/Fitness/comments/exgiu/a_guide_to_fixing_computer_guy_posture_upper_body/

http://www.reddit.com/r/LifeProTips/comments/1f6pxd/lpt_if_you_are_trying_to_correct_your_posture/
-collection of 'quick tips'

http://www.builtlean.com/2011/11/28/posture-problems/

this video
https://www.youtube.com/watch?v=4BOTvaRaDjI
-comments say this is highly effective and more difficult than it looks

yoga

'the alexander method'

this book: http://www.amazon.com/dp/0979303605/ref=cm_sw_su_dp

T-Nation's 5-part Neanderthal No-More series:
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i&cr=
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_ii&cr=
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii&cr=
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_iv&cr=
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v&cr=

There you have it. I hope you have a ton of time on your hands and an extensive knowledge of anatomy. You're gonna need it to sort through all these bazillions of stretches and exercises and find out which ones are right for you. I just spent like a couple hours on it and feel like I'm not even a fraction of the way done.

u/hotheadnchickn · 2 pointsr/xxfitness

I think you might benefit from actually meeting with PT, since this is pretty specific.

The best book I know about spine/ neck/ posture is Esther Gokhale's - my neurologist actually recommended it. https://smile.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605?sa-no-redirect=1 She also has some youtube videos that deal with posture and neck/head position.

u/HeinrichNutslinger · 2 pointsr/flexibility

I feel like I have had issues like yours for a long time. I have found posture work has helped with my issues.
http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605
I have also found yoga and pilates to be helpful. Yoga has varied with me, vinyasa style was not as helpful as a slower paced, breath and alignment centered style of yoga like hatha, and I was lucky in finding the right teacher for that.
I tried rolfing, and although it's expensive, it does work, and it feels so good.
Chiropractic has helped at times. The most helpful has been finding a skilled massage therapist and doing a 60 minute massage once a month or so. In my opinion that is probably your best option, a good massage therapist would be able to target your problem area and release it.
I just found a tight muscle on me called the sartorious, and it does get tight from a lot of sitting, and driving, and it pulls on the pelvis and makes it imbalanced, so I've been focusing on rolling that out.
I have found a deep lunge also helps, like this, you probably do similar to stretch the psoas, rocking in and out of it from a high to low position feels really good. http://www.shaktivinyasa.com/SHAKTI_Images/Lisa-Black-Deep-Backbend.jpg

u/below_the_line · 2 pointsr/DecidingToBeBetter

So many things. Some expensive, some not. I haven't solved my problems, but I've made them better. My posture is a work in progress, and a still hold tension in my jaw when I'm not paying attention.

Posture: Your posture could be adding tension if you keep your head too far forward or round your shoulders. The Alexander Technique is good for this, but expensive. Physical therapy can help (find someone with a TMJ specialty). If you have no money, you can try to do it yourself with a book like this. A simple thing to do is to lie on the floor on your back, knees bent, feet about a foot apart, with 2-3 inches of books supporting you head. The part of your head above the neck where your skull starts to bulge should be on the books. Do this for 10-20 minutes. To get up, roll onto your side and use your arms to push yourself up. Don't pull with the neck. This technique is safe and gentle, and it feels nice. If you have lower-back pain, only do 10 minutes.

Anxiety: Are you getting treatment? Anxiety sucks so much. If you're not getting help, try to.

Unconscious tension: If you tend to get caught up in what you're doing and forget to loosen up, set yourself a quiet timer to remind you to sit back and shake the tension loose. Download a body scan guided meditation to help connect your mind and body.

Cosmetic: A trick for releasing the brow creases is to imagine the outer corners of your eyes pulling your eyes wider apart. I read this in the book version of the movie Labyrinth. Jareth does it to look younger.

Dental: Is your mouth guard working well for you? Did a dentist make it, and is he/she an expert?

Sleep: Do you get enough, and is it of good quality? Are you tired all the time? Sleep issues will make you tense.

Basically, you want to figure out what factors are involved and try to fix them. I've listed the ones I'm most familiar with. Good luck!

u/verblox · 2 pointsr/Vive

I don't know if strength is more important than posture. Good posture is eventually less effort to maintain than bad posture.

Here's a book I haven't read yet, but was recommended to me: https://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605

u/MarineClimateLover · 1 pointr/books

Is this included in her reading list?

u/[deleted] · 1 pointr/Fitness

http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605

I have minor scoliosis and used to have poor posture. I found this book very helpful and the womans website gokhalemethod.com to be a good resource. Honestly, I never purchased the book. I just went to barns and noble and wrote down some techniques which I found very helpful.

u/chingwraithism · 1 pointr/cscareerquestions

In addition to using a standing desk, as others have recommended, you might find Esther Gokhale's book 8 Steps to a Pain-Free Back helpful.

u/catalyiticats · 1 pointr/Fitness

For help with posture while you are standing, I recommend checking out 8 Steps to a Pain-Free Back by Esther Gokhale.

u/Theforechecker · 1 pointr/ketogains
  1. Im not hyper extending my back anymore.
  2. I started Foundation training (stretches that build lower back stabalizers) which has been a huge improvement. http://www.foundationtraining.com/
  3. Added barbell hip thrusts to improve glute strength
  4. Working hard on hip flexibility. this stuff, more or less http://www.somastruct.com/4-great-exercises-for-correcting-anterior-pelvic-tilt/. Instead of #4 bridges im doing the hip thrusts.
  5. Totally adjusting my posture, while awake and sleeping. This book is a wake up call everyone should read. http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605
  6. Work on deadlifts

    I think the back pain is a combo of imbalances in my weight traing, bad posture and bad form. Also has lead to the tilt.
u/kame3d · 1 pointr/AskReddit

You have to learn how your body is meant to work. Watch this video of Esther Gokhale doing a talk at Google:

http://www.youtube.com/watch?v=-yYJ4hEYudE


Then I recommend you buy her book “8 Steps to a Pain-Free Back”:

http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=sr_1_1?ie=UTF8&s=books&qid=1236465508&sr=8-1


I would also second the comments about starting some weight training, but focusing on good lifting form. Your muscles, not your bones, should be doing most of the work to keep you in a healthy posture.

If nothing works, see a doctor.

u/kellydehn · 1 pointr/Fitness

Search for Esther Gokhale, she specialized in posture. She has a good book. The title refers to back pain, but is about posture. Also, here is a Ted Talk video she did. You can find more of here videos on youtube.

u/oif · 1 pointr/AskReddit

Check this book out. It was very helpful for me. I read a lot of it at amazon and google books. The author also has a website. http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=sr_1_3?s=books&ie=UTF8&qid=1312667607&sr=1-3

u/frequentlywrong · 1 pointr/asktrp

> TL; DR- doctors aren't as reliable in my country as they might be in the West, especially for stuff that is seen as trivial-like lower back pain.

Medicine based around prescribing pills for symptoms is pretty much standard for most of the world.

This will explain what the problem is and what to do about it:

http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605

tl;dr: modern culture no longer knows how a healthy spine looks like. People overestimate how arched the lower back should be. Primitive cultures have very straight backs and no back pain. The book tells you how to fix your modern society poor posture.

u/PosterOfManyThings · 1 pointr/Meditation

Hey man not especially related but I suffered terribly from various head, neck, chest and back problems from spending lots of time on the computer up until 2 years ago. The pain and discomfort stopped after following the posture inprovements in a book which I brought after seeing an impressive TED talk by the author, Esther Gokhale.

https://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605

I actually torrented the book originally but I was so overjoyed with the results I got from it I ended up buying a copy just to support the author.

If you are having pain related to a sedentary lifestyle you might greatly benefit from giving it a read, I definitely did.

u/fitterr · 1 pointr/AskMen

>It feels so cocky to walk upright.

Oh, the horror. Better than progressively turning into a hunchback or needing back surgery in your 30s.

 

Get this book and live its advice. Here's a Google talk where the author explains her method for improving posture.

A quick run-through of her main techniques:

Stretchsitting

Stretchlying

Stacksitting

Tallstanding

Inner corset

Side stretchlying - similar to the above but on your side

Hip-hinging

Glidewalking.

Katheen Porter is also a good source for improving/understanding posture.

u/YayBooYay · 1 pointr/loseit

Right? No one mentioned that the first part of maintaining was figuring out what you want to look like. I'm glad you got your back pain sorted out. My back is all screwed up. I found relief in this book. It taught me how to stand, walk, sit, and lie down. I wish I got it years earlier.

u/LesSoldats · -2 pointsr/TwoXChromosomes

Working out is a great way to improve your back pain. The benefits of movement combined with improved strength and balance that yoga provides will help loads.

For yoga, my first recommendation would be to attend classes in real life. Instructors know that people come to them at varying fitness and experience levels, as well as varying body sizes, and they will happily demonstrate modifications to moves if you are inflexible, suffer back pain, or have trouble with any poses.

If you're going to stick with home yoga, Megan Garcia's Just My Size Yoga is pretty good. I'm not well-versed in YouTube yoga videos. I've tried lots of them but loved none, and I just keep going back to by IRL yoga classes.

Just walking and getting your blood pumping is also good for aches and pains. Consider adding some basic cardio.

And here is a really neat book with gentle stretches and posture improvements for your back.