American philosopher-poet Henry David Thoreau wrote in the "Visitors" chapter of Walden, his 1854 account of his life in a cabin he built on the edge of Walden Pond, near Concord Massachusetts:
"I had three chairs in my house; one for solitude, two for friendship, three for society."
I'm a fan of Thoreau, and I favor simplicity. And although I have more than three chairs in my house, I have just one type of chair that has become "go-to seating" for most solitary and social activities--not just for me, but for family members, friends, and co-workers. The chair is the Gokhale Pain-Free™ Chair, and I designed it myself. Read more
Eating is an essential part of life and can also be a delicious, healthy, and pleasurable experience. But for many people, sitting down for a long, leisurely meal causes tension and pain. Have you ever found yourself considering going out to eat and having second thoughts because you know you are going to be squirming in your seat before the end of the meal? We at the Gokhale Method Institute believe that dining can be a delectable experience for all of your senses. Here are a few tips on how to stay pain-free while dining:
Stacksitting is a comfortable and healthy way to sit down for a meal. Find or construct a wedge for your chair—a sweatshirt, jacket, or scarf will do. At home, you may want to have a folded towel or blanket handy in your dining area for this purpose. When you don't have a wedge, you can use the edge of the chair like a wedge. Position your legs slightly... Read more
Opinions on what constitutes a pelvic problem abound. The term "forward pelvis" with its negative connotation, has come to be used for an assortment of pelvic / lumbar architectures, some of which, according to the Gokhale Method - are good, and some bad.
Have you been diagnosed with “forward pelvis” (aka “anterior pelvic tilt”)? If so, you may be concerned about the Gokhale Method recommendation to antevert your pelvis, thinking that this will exacerbate the problem.
Your confusion is not unique. Very few professionals, whether doctors, trainers, or wellness practitioners, differentiate between “forward pelvis / anterior pelvic tilt” and healthy pelvic anteversion. This can lead to poor... Read more
There are several more weeks of summer vacation before school starts again: plenty of time to squeeze a family camping trip or two out of the sunshiny drops of Summer! Here are a few tips to promote healthy posture while you’re on the road, by the campfire, and in your tent.
Are We There Yet?
During the long haul to your nearest national park, it’s easy to strain your cervical spine (the vertebrae in your neck) by craning your neck forward to see the road.
Justin Bieber, in this photo, is demonstrating forward head—his ear is forward of his collar bones, and his chin is far in front of his sternum Read more
Maintaining healthy posture during the activities you are passionate about is SO important. Good form will allow your body to partake in your favorite activities pain-free now and into the future. It often gives the additional benefit of performing better (because of a steadier hand, improved blood flow,...or just increased comfort and relaxation). We've seen a lot of musicians have to stop playing their instrument due to pain, and able to return to playing after learning the Gokhale Method.
A few months ago, I noticed that Nolan was playing guitar with a tucked pelvis and neck forward and I snapped this photo:
Forward head position puts strain on the neck muscles and threatens the cervical discs, ligaments, and nerves.
He asked how to play with good posture, so I put him in a... Read more
It has been 14 years since my book 8 Steps to a Pain-Free Back came out in hard copy. For years I had wished I had a book to send to those people who called me from the East Coast or Midwest. These were often relatives or friends of people I had worked with in California, who were suffering terrible back pain and needed help. And so I got writing.
A book to solve back pain
Although there was clearly a huge need for a book to solve back pain, I was still surprised to find I had written a bestseller. It reached number two on Amazon.com following our American Public Television program in 2011, and number three following the New York Times article (paywall) naming me “The Posture Guru of Silicon Valley” in 2013. It has now been published in 12 languages (Croatian later this year), and sold over 250,000 copies. Read more
I frequently get questions about what makes a good office chair. Of course, some office chairs are primarily fashioned for style and aesthetic appeal. In general, I would say these may be easy on the eye, but over time are hard on the body!
People frequently ask my opinion on how various ergonomic chairs on the market might help them. This makes sense given the rising prevalence of back pain¹. “Ergonomic” means that something is designed primarily for the health, comfort, and protection of users. Among the specific chairs people ask me about, the Herman Miller Aeron Chair tops the list. To answer efficiently, I like to compare and contrast it with the chair I designed, the Gokhale Method Pain-Free™ chair, as this embodies the posture principles confirmed by my research and experience. Read more
In this blog post I am excited to introduce a wedge for stacksitting to our students and readers. It’s possible to experience and take pleasure in sitting as you work at your desk, eat at your table, or play an instrument. If this is not the case for you, the Gokhale Wedge could make it so. Read more