stacksitting

Esther's note: Fredrik Prost, the Saami craftsman and posture student I wrote about in these past blogs:  Fredrik's Journey to a Pain-Free Back, Sleeping on Birch Branches in Samiland, Beauty, Art, and Posture, and Better Posture, Better Sleep, recently journeyed to Tuva. Here is an account he wrote for us about Tuvan posture, culture, and shamanism, including photos he took. It is a rare treat to hear about indigenous people from an indigenous person - one who speaks English well and knows our posture language too!

Tuva is an autonomous republic of Russia that lies northwest of Mongolia in the south of Siberia.

This summer I went there to explore the Tuvan traditions, in particular their spirituality.

Tuva is about half the size of France with only 300,000 inhabitants, most of them ethnic Tuvans. The Tuvans have traditionally lived as nomadic herders of sheep, camels, horses and even reindeer.

A group of children herding goats and sheep. The kids start to help out with the herding early - the youngest one here was just seven.

The culture is somewhat similar to that of Mongolia - for example, yurt dwellings, which are traditional in Mongolia, are also part of Tuvan culture.

I was interested in the Tuvan culture because I come from a similar culture myself, the Saami of Sweden. Traditionally we are a nomadic people mostly involved with reindeer herding and our traditional dwelling is a teepee. Our spiritual traditions are also similar to that of the Tuvans—generally known as shamanism. The shamanic tradition is surprisingly similar throughout Siberia all the way to Sápmi, which is the Saami area of northern Scandinavia and the Russian Kola Peninsula. For centuries, shamanism in both Siberia and in Sápmi have been under attack from the state governments and other religions. Soviet rule sought to completely eradicate religion in Tuva, and shamanism was driven underground. Despite this, shamanism flourishes once again and is practised openly in both Siberia and Sápmi. In Tuva it even has the status of state religion along with Buddhism.

The stunning landscape of the Tuvan steppe.

As a traditional Saami handicrafter, I have made many drums for Saami shamans. I am also a practitioner of this spirituality, so Tuva, with shamanism as a state religion, was very intriguing to me. Luck would have it that I have a friend in Tuva, a shaman working in their traditions. He invited me there, and naturally I accepted.

I am also familiar with the Gokhale Method, since I suffered from very severe back pain in 2014, and attended one of Esther’s workshops in Germany. So part of the plan for my visit was to also explore the Tuvans’ posture.

My girlfriend Inga-Wiktoria stacksitting on the edge of the boat while fishing on the mighty Jenisej river.

For almost two weeks we traveled around Tuva on dusty roads and in the wilderness. We met a lot of different people, both Russians and Tuvans. As we expected, a lot of people there have quite good posture, since they are involved in a lot of traditional work.

One of our new friends with shoulders back and rib anchor firmly in place.

What struck both my girlfriend and me was that almost all the Tuvans had good posture but the Russians did not. The Russians are a minority in Tuva these days, but historically they have made up as much as 30 percent of the population. So despite living alongside each other they have very different posture traditions—although it has to be said that it seems like the Russians in general have better posture than the average American or Swede.

A Tuvan carrying a heavy load with good back and posterior shoulder posture.

A group of Tuvans in a small village we visited was digging a new latrine; this man worked with really good form, and displayed excellent walking form with feet pointing slightly out and pushing with the back leg and toes.

They took turns digging and the resting position was of course squatting.

In the first week we went to a holy spring not far from the Mongolian border. There are a lot of springs where Tuvans go, which they find healing for various types of illnesses. There are many different springs for heart disease, rashes, and even back pain! These springs are also popular places to visit during summer, and whole families go to camp and relax together. At the spring we visited, there were a lot of Tuvans there and it was immediately clear that Tuvans in general have pretty good posture.

A visitor at the holy spring, stacksitting with thighs angled down and legs slightly open to receive the anteverted pelvis.

We went to a lot of places all across Tuva, which easily could be described as a land of extremes. There are mountains with pine trees, glaciers, as well as deserts where camels live. In summer it can get as hot as 105˚F and in winter minus 60˚F. Back home we rarely experience 85˚F in summer so we really did suffer the summer heat!

Endless roads through the mountains (Esther’s note: Fredrik has made great progress with his posture. When I first met him, he had been doing his carving round-shouldered; he took the instruction of the course to heart and here you see him with very nice posture indeed).

In the mountains we felt more at home both with the temperature and the terrain, and we even met some fellow reindeer herders! There is actually a minority in Tuva working with reindeer in the mountains. They speak a different dialect than the other Tuvans and just like us Saami they live in teepees not yurts.

Our new friends, the reindeer herders of Tuva, and our guide on the right.

Nadeshda showing us one of their skins; the conversation naturally was about reindeers! Shoulders back and good glidewalking.

The connection was instant despite several thousand miles between our two peoples. It really felt like meeting our long lost cousins. We received an invitation to visit them and their main camp, which we unfortunately did not have time to visit on this trip since it was four days away on horseback.

One of the many nomads of Tuva, with really good riding form - straight back and chin angled slightly down.

In the capital of Tuva, Kyzyl, there are shaman clinics where people go to find remedies for all sorts of ailments. At the clinics, which are run by different shaman organizations, shamans work on a daily basis with patients much like an MD in a hospital in the US. At one of the clinics we met Hurugay, a shamaness working for Dungur, the largest and oldest of the Tuvan shaman organizations. She was very welcoming and open about her work and the Tuvan traditions.

Inga-Wiktoria and I with shamaness Hurugay at the clinic in Kyzyl; Hurugay had really good posture, here tallstanding with shoulders back.

We camped for the two weeks of our trip and slept on the ground for most of the time. This was something I did a lot when I was younger but later on learned to fear because of my back issues. Since regaining the posture health I had lost, my back is really a non-issue and two weeks sleeping on the ground was no problem. Tuva gave us a lot, both spiritually and posturally.

Esther's note: A huge thank you to Fredrik for sharing these marvelous experiences and observations with us! Please feel free to comment and ask questions here. 

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

If you notice your head drifting out of alignment with the rest of your spine, a quick fix is to gently pull your chin in so it aligns above your sternum, and stretch the crown of your head—the part of the head that’s home to many a cowlick--up towards the roof of the car.

You can give your neck a little manual lengthening by pressing up on your occipital bones, behind your ears

Once you’ve lengthened your neck, relax your head into alignment with the rest of your spine. It should be a smoother drive from here on out!
(For further specifics on setting up your car for comfort, see this blog post on modifying your seat for Stretchsitting.)

Relaxing Fireside

Collapsible fabric and steel chairs are popular with campers, but these seats are often draped in a way that promotes slumping and slouching.

Fabric that hangs without any support induces a curved body position, and will force you into tucking your pelvis and slumping

A better option is to bring along a collapsible stool instead.  With a stool, you’re better equipped to “leave your behind behind you” while you roast your s’mores.

A tri-pod style fabric stool can be used to help antevert the pelvis, because although the fabric hangs, you can tip your pelvis forward using the elevated corners in the same way as a wedge; a firm-topped stool may be even better for stacksitting, and will allow more flexibility in how open your hips are while sitting

Lights Out

Except for encountering a bear, sleeping in your tent can be the most uncomfortable part of camping. In the Gokhale Method Foundations Course, we teach our clients a technique called “Stretchlying” that decompresses the spine and can help sleepers tolerate a wide range of bed firmness. Here are two tips borrowed from the Stretchlying technique that may help prevent an achy back the next morning:

When sleeping on your back, check the position of your pillow (or if you don’t traditionally pack pillows on your camping trips, whatever you stuff under your head).  Your head, neck and shoulders should be slightly raised on the pillow.

If you are too low on the pillow, it can cause your neck to curve forward. If you are too high, it can cause your neck to sway and compress your cervical vertebrae.

Your pillow should be able to support your head, neck, and shoulders without your head tilting back as if slipping off the top end of the pillow, which can cause a sway; a pillow that is too full can cause you to round your neck and/or back. Your pillow should provide just enough padding to support your current cervical curvature and encourage a very gentle lengthening stretch

I also recommend positioning a pillow underneath your knees when you sleep.  Many people have tight psoas muscles, which can cause an unhealthy sway in your back if you lie down with outstretched legs.  A pillow beneath your knees keeps them in a slightly bent position, which relieves the stress on your low back.  Again, if you didn’t pack a pillow, you can always use a folded up fleece or other extra clothes you brought on the trip.

Stretchlying with a pillow supporting the head, neck, and shoulders, and a second pillow providing gentle support under the knees, can greatly improve your night’s sleep on a thin camping pad

An outstanding technique to use for sleep when camping, is the way most of the world sleeps—one leg is straight, one leg is bent, the body is ¾ -turned toward toward the ground.

This is an assisted version of sleeping ¾ turning toward the ground, using extra pillows under the knee and arm to help support the rotation and avoid a sway and a slumped shoulder

The challenges here are to not sway the lumbar spine, not tuck the pelvis, not force the head to turn more than it easily can, and not slump the upper shoulder forward. Easier said than done! We teach these techniques in our advanced technique classes after people have learned the basics of healthy sitting, lying on the back and side, standing, bending, lifting, and walking.

In the meantime, take along a thicker sleeping pad and extra pillows to make sleeping on the back comfortable for you.

Hopefully these tricks, along with supportive hiking shoes and plenty of bug spray, will keep your whole family in good spirits during your next excursion. And if you capture any good pictures that show these techniques in use, post them in the comments below!

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

We set a high bar for our six-lesson Gokhale Method Foundations course. We expect our students will 

1. Sit, stand, walk, lie, and bend in new (old!) and better ways
2. Experience significantly less pain and more function
3. Expect more from their body and life. 
4. Use the word “life-transforming” somewhere in their evaluation forms.

Even with this high bar, a student sometimes surprises us with the extent or speed of their progress over the course. Abigayil Tamara is one such student - here is her story. 

My Experience With the Gokhale Method
~Abigayil Tamara, MA, MSW

I looked into the Gokhale Method after someone in a grocery store told me how much it had helped his mother. 

My back issues began over 34 years ago, in 1983. I was given epidural injections. When I reached the point where I was unable to sit down, I had my first back surgery, a laminectomy on L4/L5, L5/S1. After the surgery, I used a walker for many years. In 2009, I had a second back surgery, a fusion at L4/L5, L5/S1. My third and fourth back surgeries In 2013 and 2016 involved removal of previous hardware, and fusion of L1-S1. Besides walkers, canes, and mobility scooters, I also had a service dog with a harness that I used for balance and support. Over the years I have worn a number of braces including two substantial back braces and braces for both legs. My back issues had resulted in burning in both calves and feet, and bursitis in both hips with pain extending down my right leg.  I have had numerous tries of Physical Therapy, the most successful being Aquatic Physical Therapy in a warm water pool. Since my last surgery I have seen three Physiatrists and two Internists, one with an Anesthesiology specialty, in my search to heal my back, resolve severe pain, increase my functionality, and be able to stop wearing the brace I had worn for over ten months following the last surgery.

With my history, I wasn’t sure that the Gokhale Method® was going to be able to help. I attended the Free Workshop, and then had a consultation with Esther Gokhale. I found her extremely knowledgeable, and able to immediately offer help for my situation. She taught me how to engage and develop my Inner Corset. I then started the Foundations Course individually with Monisha White. After the first session with Monisha I was able to discontinue use of my back brace and haven’t needed it since. With Monisha’s help I was able to continually improve my posture, with Stretchsitting (I love shoulder rolls), Stacksitting, Tallstanding, Stretchlying (side and back), Glidewalking, Hip-Hinging, and wonderful Kidney-bean shaped feet. Because my back was very stiff and painful, lying down and going to bed had been extremely difficult activities. Once I learned Stretchlying, lying in bed was very comfortable, and I looked forward to getting into bed.

Having spent years as a teacher and in helping professions, it is always wonderful to find others who are passionate about their subject matter and able to teach in a way that enables others to absorb the information and apply it in their lives. This has been my experience with the Gokhale Method®. Demonstration, visuals, positioning my body, review, practice, and homework involving reading and exercises continually reinforced the information.

I own the Gokhale Pain Free™ Chair and two Stretchsit® Cushions (one permanently in my car, and the other for use on chairs at home or other places), and these help me sit comfortably. 

With the conclusion of the six session Foundations Course, I am engaging in continuation of the learning. It is important to me to build on current knowledge, to continually practice, stay engaged with others on this journey and learn new information. I am a senior with years of having a compromised back. I was amazed that in a short time with the Gokhale Method I was able to make significant changes to enhance the quality of my life. I am hopeful that others will learn this information and avoid the many years of suffering that characterized my life. I am very appreciative of Esther Gokhale’s work, and grateful for the many methods she has developed to help others.

Stretchsitting®

The difference in neck curvature between the two is particularly marked

Stacksitting®

Note the strong improvement in shoulder and head placement

Hiphinging

Abigayil will now build up the flexibility and strength she needs to deepen her bend, instead of compromising her spine above her fusions to reach the ground

Tallstanding®

Notice how much stronger and more confident Abigayil appears while standing, after!

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 recommendations like tucking your pelvis or doing crunches.

A common approach to fixing pelvic problems in modern times is the pelvic tuck and crunches, both of which carry significant risks. The Gokhale Method has different (and we believe better) solutions to various pelvic or lumbar issues that students may have. 

Anterior rotation of the pelvis on its own is not the problem. It’s where else you rotate and how that marks the critical difference between a happy and an unhappy spine.

“Forward pelvis” is vague terminology that is used to describe a variety of spinal architectures that share the common (and not very revealing) element that the pelvis is inclined forward relative to the ground. The term does not distinguish between curves that occur high in the lumbar spine, which are liable to cause pain and dysfunction, and the curve that happens at L5-S1 which is normal and healthy.

Healthy pelvic anteversion occurs only between the lowest of the free vertebrae in a human spine (known as L5), and the top of the sacrum (known as S1). If the L5-S1 angle is intact, it’s possible to stack the entire vertebral column with little effort.

With a "Forward pelvis”, the rotation is not necessarily isolated at L5-S1—in fact, there may be no rotation at all at that point—and usually there is rotation at one or more adjacent vertebrae.
 

In the Gokhale Method Foundations course, students work with a teacher to find a suitably shaped wedge to support their particular L5-S1 architecture. Once students learn how to sit with an appropriately rotated pelvis, they are often surprised by how effortlessly they can now remain upright. With the pelvis properly anteverted, the rest of the spine stacks and the back muscles can actually relax.

Student Travis Dunn’s Before and After sitting pictures. Taking the Gokhale Method Foundations course helped him find a sweet spot that got rid of his longstanding back problem.

Even though this is how you sat naturally when you were quite small, it can take some coaching to release the muscles previously needed to work to hold you upright!

Nathan White (left), 1993, and Monisha White (right), 1996, displaying the natural and healthy pelvic anteversion shared by all young children. Notice that their pelvises tip forward in isolation from the lumbar spine. 

What is unhealthy about most instances of “forward pelvis”? Let take a look at the physiology of the spine. Your vertebrae are cylindrical bones and in between each vertebra is an equally cylindrical disc that functions as a shock absorber.

Your spinal discs are shock absorbers. Most spinal discs are cylindrical in shape.

The L5-S1 disc at the bottom of the stack is unique among spinal discs in being wedge-shaped, with the broad edge of the wedge toward the front of the body. If you arch the spine, each cylindrical disc is forced into a wedge shape. Likewise, if the proper anteversion is not achieved at L5-S1, and there is some degree of tucking of the pelvis, the naturally wedge-shaped L5-S1 disc gets pinched into a more cylindrical form. After years of distorting discs in this way, you can expect degeneration, loss of disc height, and potential impingement of the corresponding spinal nerves.

       
When the cylindrical shape of the upper lumbar discs is not respected (left), or the wedge shape of the L5-S1 disc is not respected, there is compression, disc degeneration, and eventually pain and dysfunction.

With a return to correct anteversion of the pelvis (and a well-stacked spine), the cylindrical lumbar discs fit cleanly between the cylindrical vertebrae, and the wedge-shaped L5-S1 disc is given its own wedge-shaped space to call home. In this arrangement, the intervertebral discs can properly perform their shock absorber function while maintaining plenty of room for the segmental nerves to exit without compromise.

        
Well aligned vertebrae allow the spinal discs to perform their shock-absorbing function without compromise.

If you suffer from the variant of “forward pelvis” that includes problematic positioning of higher lumbar vertebrae, this can be caused by several things, each of which requires a different solution. If you are tensing the erector spine muscles (thrusting the buttocks backward or the chest forward), then the solution is to implement techniques to relax those muscles. Massage, stretching, and roller work are all good options. If the problem is a lack of tone in the abdominal wall, then you’ll want to seek out exercises to engage and strengthen the appropriate abdominal muscles.

It benefits pretty much everyone to find a healthy and natural curve at L5/S1 by sitting on a wedge to help tip the pelvis—and only the pelvis—forward, removing any counterproductive muscle tension. We have more detailed descriptions of how to properly “seat” your pelvis between your legs in our book, 8 Steps to a Pain Free Back.

It benefits almost everybody to use a wedge to help tip the pelvis - and only the pelvis - forward. This allows the vertebrae above to stack well without unhealthy muscle tension.

The lumbo-pelvic-hip-complex is made up of 15 bones and 29 muscles. With this many moving parts and a general lack of understanding about ideal human form, it’s no wonder that confusing and contradictory information abounds. Our aim is to shepherd you beyond non-specific descriptions of the pelvic area, and guide you towards healthy pelvic anteversion. This can go a long way toward resolving any low back pain and discomfort you have.

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

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

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 apart and sit with your sitz bones on the front edge of the wedge. This will tip your pelvis forward, which allows the rest of your spine to stack without tension. It's best to scoot yourself close in to the table so you can reach for your utensils and glass without being tempted to hunch forward.

Stacksitting close to your table sets you up
to interact with your food in a healthy way.

Hip Hinging

Bending slightly forward can help prevent you from spilling food on your lap. A common mistake is to drop your head or round your shoulders in a subconscious effort to move closer to your food. Instead of distorting your spine, use hip-hinging to keep your posture intact. Bend at the hip, allowing the pelvis to rotate relative to the femur (thigh) bones. Hip hinging prevents damage to your discs and spinal nerves while strengthening your back, shoulder, and neck muscles.

Hip hinging allows you to approach your food
and drink without compromising your spine.

Bring your food to you

Although it’s less common in the United States, people in many cultures bring their food to their mouth (lifting the bowl or plate) rather than the other way around. This solves the problem of hunching forward. If you feel comfortable trying this technique, go ahead and give it a test. This is a great solution for those who like to stretchsit while they eat, since you can relax your spine the entire time.

Drinking

The key to not distorting your neck while taking a sip is to rotate your head back on the neck instead of arching your neck. Alternately, you can experiment with jutting out your lower lip when sipping on your beverage, with little or no movement of the head. This action will create a little reservoir with which to “catch” the liquid. You may want to practice a few times in front of a sink, or start with a glass of water. It can be a bit tricky, but once you get the hang of it, your neck will thank you.

Sticking out the lower lip helps avoid arching the neck
when drinking from a glass.

Enjoy Every Bite

Getting your body in a comfortable dining position allows you to relax and enjoy the delectable food on your plate. Take the time to eat slowly and use all your senses to enjoy the variety of colors, smells, tastes and textures. Eating, so necessary to life, can also be one of its great pleasures--and eating with good posture is part of the celebration.

Best,
Esther

Thoreau had three chairs

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.

Pain-free sitting, at home and at work

If you were to stop by my house today you would find five Pain-Free™ Chairs arranged around our dining room table--a table that has served my family well, not just at mealtimes, but throughout days and nights as a communal work station/library/coffee shop. To some extent I credit this comfortable arrangement for regularly enticing my two daughters home from nearby college and grad school; they continue to be drawn to this familiar setting, in part because it's such a comfortable place to sit. And if you were to pop into our nearby Gokhale Method Institute office you would see that every member of my staff sits in this very same type of chair, not because it's required or because they feel obliged, but because this is their preference. Before the Gokhale Pain-Free™ Chair came to market, our office was furnished with relatively high-end task chairs (Herman Miller and Soma Ergonomics, among others). But when given the option to stay with the chair they had or to switch, everyone opted for the Pain-Free™ Chair.

Keeping it simple

"Simplicity is the law of nature for men as well as for flowers" is something else Thoreau wrote, and I subscribe to this philosophy. Tipping my hat to Thoreau, I would add that simplicity is also the law for chairs--or at least one of the laws. Too many chairs feature gratuitous, even counter-productive, features. It's not so much that--as Goldilocks observed--the chairs are "too hard" or "too soft," it's that many oblige sitters to tuck the pelvis into a retroverted position, a position that leads to tense low-back muscles, slumping, and--over time--problems with spinal discs, hamstrings, and even the pelvic organs. Such repercussions can of course cause discomfort or pain.

Like Goldilocks, I sought a chair that was "just right."

Simplicity was also a guiding principle when I set out to design my chair, in part because when the Pain-Free™ Chair was just a gleam in my eye I interviewed a chair repairman who came to our office to repair the same chair twice; it was one of the relatively high-end task chairs with perhaps one too many features.

Steering clear of bells and whistles

In search of a "just right" chair

One valuable insight shared by the repairman was that he saw a direct link between chairs with a lot of features and chairs with a lot of dysfunction. This was especially true of chairs that recline via levers and were owned and operated by men. Men like to recline more than women, he observed, and while men apparently like to employ all available bells and whistles, they don't necessarily read operational instructions first! Reclining is of course a legitimate position (and in fact I'm beginning to think about designing a high-backed chair with headrest that reclines), but the desire to lean back becomes more urgent when a person is uncomfortable. If a task chair is designed to enable upright sitting and really support a person, then there's no need to recline.

The rationale for my chair

Even among high-priced chairs design flaws are common. The challenge, as I saw it, was to design a simple chair that transforms sitting into a healthful activity that actually feels good.

Gokhale Pain-Free™ Chair

Above all, I wanted to create a chair that promotes the natural stacking of the vertebrae without muscle strain, a chair that would enable two healthy ways of sitting--stretchsitting and stacksitting, techniques demonstrated in the video, below, and more thoroughly explored in the Gokhale Method Foundations course, my book 8 Steps to a Pain-Free Back, and the DVD Back Pain: The Primal Posture Solution. Again, the goal was to keep it simple and incorporate only those elements that absolutely matter:

• Traction on the seatback
• Seatpan with a downward slope
• Adjustable seat height
• Elimination of armrests
• Highest quality materials

The Gokhale Pain-Free™ Chair

My chair, with its respectful-of-the-human-skeleton design, offers a healthful–even therapeutic–alternative for people committed to good posture who want to simply sit without pain. And these are the features that make a difference:

Traction on the seatback

Stretchsit® nubs

Whether people have an upright and tense “S” spine (swayed), a relaxed and slumped “C” spine (rounded), or a compressed “I” spine (collapsed), stretchsitting is an easy way to regain some natural length. For this technique to work, people need a “grippy” support to meet the midback. Located higher than a lumbar support, but lower than the shoulder blades, soft Stretchsit® nubs built into the backrest of the Pain-Free™ Chair enables sitters to "hitch up" the spine and gently stretch the back. This, in turn, decompresses spinal nerves and discs, which not only feels good, but allows stressed-out discs to rehydrate and absorb nutrients from surrounding tissues and renew the process of self-repair. Also, because the seatback stops short of the shoulder blades, it's easy to roll open the shoulders for a relaxed position that promotes healthy circulation in the arms and better breathing.

Seatpan with a downward slope

It's not good to sit the same way all day. Whereas stretchsitting allows for a sustained stretch and is well-suited to relatively passive tasks, stacksitting is generally more versatile because it enables us to reach for what we need and move around. Because we derive different benefits from stretchsitting and stacksitting, and because each lends itself to different tasks, I designed the seatpan of the Pain-Free™ Chair to enable both types of  sitting and make it easy for people to move back and forth.

The seatpan promotes healthy stacking

While the back of the seatpan is flat, the front half, which features "grippy" rubberized patches, slopes downward. This design anteverts the pelvis, tipping it slightly forward to allow the vertebrae to stack easily and naturally and enable the back muscles to completely relax. Again, healthy stacking promotes healthy breathing, which in turn provides a gentle and revitalizing spinal massage. The flat half of the seatpan, which allows for sitting back in the chair and stretchsitting, prevents the combination of anteversion and stretchsitting, which together would introduce sway in the lower back. The seat cushion made of top-quality memory foam is reallycomfy. I designed this so that when people with underdeveloped glutes (something quite common in our culture) take a seat, they will not be the least bit aware of the hard board beneath the cushion--even if they stay seated all day.

Adjustable seat height

In Thoreau’s time people had sufficiently flexible hamstrings to sit comfortably and with naturally stacked spine on chairs of any height. Because people today tend to have less flexible hamstrings, a hydraulic lift helps. My own preferences is to raise the seat a little higher when I'm stacksitting, because this facilitates the downward sloping of my thighs and healthy anteversion of my pelvis. I lower the height of the seat when I stretchsit. Take a look. http://www.youtube.com/watch?v=8mJWP8fWbyg

Elimination of armrests

Why did I opt not to include armrests when I designed the Pain-Free™ Chair? Too often, armrests prevent people from moving in close to their work surface. When we sit upright and relaxed with our shoulders rolled back and well hung, we can move our arms freely, without straining.

Highest quality materials

Thoreau's Cabin

It's no exaggeration to say that chair is as well constructed as it is designed. I chose each part--steel, wheels, hydraulic lift, memory foam, and GREENGUARD-certified fabric--for its top-notch quality and durability...which brings me back to the spirit of Walden and the philosophy of Thoreau: “There is some of the same fitness in a man's building his own house that there is in a bird's building its own nest."When I sit in the chair I'm proud to have designed and now share with others, I think I know what Thoreau meant.

Photo Credits: Henry David Thoreau, 1861: Wikimedia Commons The Three Bears: Arthur Rackham, Wikimedia Commons Goldilocks: Swift's Premium Soap Products, 1916, Public Domain Gokhale Pain-Free™ Chair (and details of the chair): © Gokhale Method Pain-Free™ Chair Tutorial: © Gokhale Method Drawing of Thoreau's cabin from the title page of the first edition of Walden: Sophia Thoreau, Public Domain, Wikimedia Commons