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

Esther Gokhale's global bestseller turns back pain treatment on its head.

Many of us are told it’s normal to have back pain. That disc degeneration is inevitable after 50. That arthritic changes are par for the course. However, what if back pain isn’t inevitable? What if it’s simply a result of being disconnected from how we are meant to use our bodies?
Dedicated to the millions of people who suffer unnecessarily from back pain, this updated edition of Esther Gokhale’s classic bestseller reveals a surprising truth: our bodies are designed to function pain-free for close to a century—we’re just not using them correctly. 

8 Steps to a Pain-Free Back shows you how we got off track and the steps to fix it. You won’t find gimmicks, gadgets, or time-consuming exercises—just tweaks to everyday movement habits. A blend of modern medical insight and ancient body wisdom, the Gokhale Method® isn’t a temporary fix—it’s a return to the way your body is designed to move.

This updated second edition includes:

• 600 new and updated images
• New and refined techniques, including a fully revamped walking chapter
• QR codes linking to videos of key techniques
• Guidance on using tech without compromising your spine

Esther Gokhale trained in science at Harvard and Princeton. The New York Times has dubbed Gokhale “The Posture Guru of Silicon Valley”. She has taught the Gokhale Method at Google, Facebook, Kaiser Permanente, Sutter Health, UCSF, TEDx(Stanford), and consulted for major sports teams. The Gokhale Method is currently the subject of a Stanford clinical trial for back pain treatment.

Esther Gokhale (GO-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton Universities and, later, acupuncture at the San Francisco School of Oriental Medicine. After crippling back pain during her first pregnancy and unsuccessful back surgery, her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal, and elsewhere led her to develop the Gokhale Method. Her lifelong mission is to make back pain rare again. Visit Esther at www.gokhalemethod.com