compression | Gokhale Method Institute

Epidural steroid injections for lumbar spinal stenosis?

Esther

May, 2013

A four-year study involving 276 spine patients ages 53 to 75 published in the journal Spine suggests that we should--at the very least--take a deep breath and think twice before choosing epidural steroid injections to relieve the pain of lumbar spinal stenosis, not only because this oft-used treatment may not work, but also because it may cause more harm than good. Better yet and instead it might make sense to simply get in the habit of breathing deeply, which naturally lengthens the spine and helps relieve unhealthy stress on the vertebrae... But more about Gokhale Method solutions in just a bit! Read more

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Esther Gokhale's blog
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Home Exercises Part 3: Cat-Cow

Esther Gokhale

August, 2021

Cat-Cow is widely considered to be a good mobilizing exercise for the spine—but there is a big downside. Pixahive

This is our third blog post in the series where we put popular exercises under scrutiny to examine how they stack up—or not—against the principles of healthy posture. Here we are looking at “Cat-Cow,” a common exercise for mobilizing the spine. Cow is one of the “holy cows” of conventional exercise. Done on all fours, it puts the spine into extension (swaying). It is paired with Cat , which puts the spine into flexion (rounding). Alternating between these postures is widely considered to be a good or even necessary exercise for mobilizing the spine. Read more

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Ronald Katz’s Gokhale (Gō-clay) Method® Success Story

Excerpts from an interview with Ronald Katz

January, 2023

Enjoying pain-free time with my granddaughter and her American Girl Tea Party puzzle.

Before I settle in to recount my back pain story, let me fetch my Gokhale Pain-Free™Chair. This is the chair I now use for all my writing, and that’s important, as I am an author of mystery short stories, and spend many hours composing at my desk. Pain-free, I’m now glad to say. Read more

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How Do I Fix My Neck Pain?

Esther Gokhale

March, 2023

A soft cervical collar is a common prescription to alleviate neck pain. It can give welcome support in the short term, but doesn’t help to strengthen your neck or get to the source of the problem.

Do you suffer from neck tension, muscle knots, or tingling in your fingers? Do you get frequent headaches?

Or maybe your neck is fine most of the time, but seizes up periodically, leaving you unable to function normally in your job, family life, and recreational activities.

Most neck pain involves compression.
In modern cultures, the head often drifts forward as we slouch and crane our necks towards our computer screens. The weight of the head, (typically 11 lb. or 5 kg—think bowling ball), then requires the muscles at the back of the neck to contract strongly to keep the head up. This contraction compresses the relatively delicate tissues in the area. Not a recipe for a healthy, happy neck. If you have forward head carriage but are symptom-free so far, keep reading for tips that will prevent future problems with the discs, nerves, blood vessels, and bones in your neck. Read more

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