Back Pain - Esther Gokhale

Eighty percent of Americans experience lower back pain at some point in their lives. Common causes of low back pain include herniated discs , lumbar spinal stenosis , and osteoarthritis . Or the pain may be the result of sprains, strains, fractures, infections, arthritis, osteoporosis, pregnancy, disc degeneration, scoliosis, tumors, and other acquired conditions and diseases. Lower back pain can recur; in fact, almost 40% of people with low back pain will have another flare-up within six months of the original attack. That’s why it's especially important to learn to prevent it^1-3.

How the Gokhale Method^SM can help

Lower back pain is commonly treated with abdominal and back strengthening exercises, and pelvic retroversion (tucking). Our method is different. We will teach you a number of simple techniques that include untucking and anteverting the pelvis (without swaying the low back), strengthening certain abdominal and back muscles, and relaxing the erector spinae muscles to restore optimal shape and length to the lower back.

Poor Sitting: upright but tense

Poor Sitting: relaxed but slumped

Good Sitting: upright and relaxed

We will also introduce you to other aspects of posture and movement that are important for the health of the lower back, including smooth gait and the habit of using the entire torso as a unit. You will learn how to sit, sleep, stand walk and bend in a way that restores your back, and helps to prevent future problems.

Poor bending with a rounded back (USA)

Good bending (Thailand)

Good bending (USA)

Good bending (Thailand)

Where can I learn more?

Health of the back is central to our Method, and is addressed in all six parts of the Gokhale Method^SM 101 course and in all lessons in the book, 8 Steps to a Pain-Free Back.

* Information provided is for informational purposes only and is not intended to substitute for medical advice from a healthcare professional.