8 Steps to a Pain-Free Back

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.