8 Steps to a Pain-Free Back (2025 Edition)

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. But 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 gives you a clear, practical roadmap to get back on. You won’t find gimmicks, gadgets, or time-consuming exercises—just tweaks to your everyday movement habits. Learn how to work at your desk, make a cup of coffee, walk the dog—even change the bed sheets—in ways that protect and strengthen your body instead of