Paleo Diet News Review: 8 Steps to a Pain-Free Back

Image courtesy of

What does tackling back pain have to do with the paleo diet?  Quite a lot, according to this book, since both are based on the principle that following ancestral health indicators can lead to improved wellbeing in modern life.

I recently picked up 8 Steps to a Pain-Free Back by Esther Gokhale because I was intrigued by something I noticed on the back-cover: “Forget what you thought you knew about good posture.  Adopt the natural, healthy posture used by athletes, children, and people in traditional societies the world over.  Free yourself from pain and injury.”

This piqued my curiosity because it clearly resonated with some of the underlying principles I find so attractive in the paleo diet, and also because I’ve had my own battles with back pain in the past, and am very conscious at times that I don’t always sit, stand, or move in ways that are conducive to good back health.

The book doesn’t disappoint.  Gokhale provides a thorough analysis of why modern ways of sitting, standing, lying and walking are not conducive to back health.  Indeed, good posture is far from the driving force in modern ways of using our bodies - rather, these are dictated by the trends of fashion (she shows that fashion magazine pictures pre-1920s regularly featured models demonstrating healthy posture, but after that time it became fashionable to slouch) and a disruption in the link between generations (good postural practices are less likely to be transmitted to succeeding generations nowadays because other influences get in the way).


From the book: "This carpenter from Burkina Faso pressed me to take his photograph. Notice that his shoulders are aligned toward the back of his torso; his neck is elongated without much curvature and, as a result, his chin angles down; his belt is lower in front than in back, reflecting a pelvis that is tipped forward and a sacrum that is angled back; his chest is "open"; his breast bone is more horizontal than vertical; and his rib cage is flush with the contour of his torso. Even though he works on a low table for much of the day, he does not stoop forward or hunch his shoulders at all". Free image courtesy of

The Wisdom of Traditional Societies

Most strikingly, the book is lavishly illustrated with pictures of individuals from traditional societies, many of whom evidence good primal posture in completely unconscious ways.  When compared with pictures of “modern” people engaged in the same activities, the differences in postural practice are striking.  Gokhale also provides photographic evidence of statues from antiquity which, again, demonstrate that the curvature of the human spine has become significantly distorted across the centuries.  So much so, she argues, that the current received wisdom about “good” posture now has flawed thinking encoded into it.

Doesn’t this sound very similar to the issues faced today in the field of “healthy eating”?  Isn’t this one of the main reasons many people eventually turn to the paleo diet?  How interesting to consider that the quest for good nutritional health can go hand in hand with a quest to beat back pain.

The book is well organised, rich in background and foundational information and then divided into eight clear lessons, all designed to teach how everyday activities can be conducted in a manner which decompresses rather than compresses the spine, thus alleviating a great deal of postural tension almost immediately:

  • Stretchsitting – sitting with a lengthened back
  • Stretchlying On Your Back – lying with a lengthened back (e.g. in bed)
  • Stacksitting – positioning your pelvis as the foundation for your spine
  • Stretchlying On Your Side – lying with a lengthened back
  • Using Your Inner Corset – using your muscles to protect and lengthen your spine
  • Tallstanding – stacking your bones according to their natural alignment
  • Hip-Hinging – hinging at the hips (not the waist) to bend safely
  • Glidewalking – walking as a series of forward propulsions (not falls) and to a soft landing

Don’t be fooled into thinking this is just another book about good posture.  The point is, this book is as much about un-teaching bad posture - including bad posture that our society considers to be good posture! – as it is about teaching a particular new method.  The author describes this process as ”reclaiming your primal architecture”.

These photos of Gokhale's husband, taken twenty years apart, are an indication of the postural changes that the Gokhale Method aims to create. Image courtesy of

Furthermore, the methods the book teaches are quick to learn, easy to implement, and don’t require much in the way of prolonged conscious effort (provided they’re followed in the recommended sequence).  Indeed, it’s a marker of how intuitive the postural recommendations are that, having implemented just the first lesson, I found that it was remarkably easy, natural and relaxing to remain in the position I had been guided into.  In other words, I didn’t have to keep thinking about it afterwards.  And that was after just one lesson.

These African women are unconsciously "hip-hinging" and protecting their spinal integrity as a result. Free image courtesy of

The Primal Posture Solution

So – an impressive book all round.  For those whose learning style is more kinaesthetic, Gokhale has produced a DVD called The Primal Posture Solution in which she demonstrates the principles of her book.  You can see a couple of snippets from that here:

A Good Introduction

For a good overall introduction to her method, and as a means of determining whether this book is for you, you could do worse than to watch her fascinating hour-long presentation to Authors@Google:

As for me?  I can’t recommend 8 Steps to a Pain-Free Back highly enough – this lively and original book on beating back pain has found its way to a prominent position on my paleo diet bookshelf!


We love to publish articles that can have such a material difference in people’s lives. Please comment below if you think this information will be useful to you and how it will improve your life. Also please SHARE and LIKE this article on Twitter and Facebook so that your family and friends may learn about this information too. Thank You!

Brian Cormack Carr is a life and career coach, charity CEO, writer, and advocate of a real foods diet.
His home on the web is where you will find more articles, his free Lifecrafting Newsletter, and information about his online career-creation programme
You can follow Brian on Twitter: @cormackcarr


Did you enjoy this?

If you liked this article, enter your email below and we will send you a brief and focused newsletter every Thursday morning. No fluff, no spam, no advertising. Just the best of the best recipes, articles, and news.