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Epidural steroid injections for lumbar spinal stenosis?

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

Put Your Best Self Forward

Melissa White, second violinist in the Harlem String Quartet, uses tallstanding while performing on the national public radio program, "From the Top".
December, 2014
Do you have an important event coming up? Appearing calm and collected can be challenging at such times, especially if we are feeling anxious or nervous. Let the Gokhale Method help you glide into your next presentation, interview, or social gathering with ease and confidence. Recent studies show that maintaining an elongated spine with your shoulders rolled back allows more testosterone to flow through your body, which might be just the boost you need to not only appear, but also feel and be unfettered and focused. Read more

5 Common Posture Myths

January, 2017

Myth #1

Posture is a trivial thing my mother used to pester me about only so that I would look presentable.

Actually, posture is key to optimal health. Just as a building needs a solid foundation and structure to remain strong in wind, rain, and earthquakes, so does your body. Proper alignment of the organs, bones, and muscles improves circulation and breathing, boosts the nervous system, supports organ function, promotes muscle relaxation and stress reduction, enhances athletic performance, reduces risk of injury, and accelerates healing from injury.


These young girls are getting an early start on learning posture to improve their appearance. Good posture is also key to optimal health.

Myth #2​

The pelvis should be tucked to protect the back.... Read more

Breathing as Spinal Massage

June, 2017

In the branch of Yoga called Pranayama (Prana = breath, life; Yama = discipline) there is a technique called Nadi Shodhan Pranayama. I learned this technique from my yoga mentors in Bombay and in an ashram in Rajnandagaon in Central India. It’s the best way I know to quiet my mind when I feel agitated. I have taught the technique to many students and patients over the years as a way to address obsessive thoughts, anxiety, and 'blah' feelings.


This Yogini is practicing Nadi Shodhan Pranayama, a style of meditative breathing

You place the tips of your middle and pointer finger of the right hand between your eyebrows and use your thumb and ring finger to open and close your nostrils. Now follow this pattern:

1.    Inhale through one nostril for four counts,

2.  ... Read more

Opening Your Heart Space

February, 2020


This bronze figure shows an open chest and “heart space;” his shoulders are well back and his ribcage is anchored. He is part of a fountain in Piccadilly Circus, London, sculpted by Sir Alfred Gilbert in 1893. Referred to (erroneously) as “Eros,” the figure is in fact Anteros, Eros’ brother, who represents a more mature, less capricious love. Original image courtesy Gareth Williams under CC BY 2.0.

“Heart space” is a term used in yoga to describe the upper part of the chest where the heart is located. Valentine’s Day is an ideal time to give some special attention to this region, and explore its relation to your posture and wellbeing.... Read more

The Best Way to Strengthen a Muscle

August, 2022
Using the word “eccentric” might sound like I’m about to write about muscles behaving in weird ways that are different from usual muscle behavior! But what I’m referring to, eccentric muscle contraction, is often pronounced ee-sen-trik, not ek-sen-trik. How muscles contract Eccentric muscle contraction is the reverse of the concentric contraction that we typically associate with muscle training. For example, the dumbbell curl that makespops up the bicep prominent as you lift the weight towards your shoulder is a concentric contraction. The muscle contracts and shortens. But lowering the dumbbell back down again, which requires the muscle to lengthen, also takes Read more

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

January, 2023
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

Rotator Cuff Injuries: Prevention and Healing with Healthy Posture

April, 2023
In my experience, people are often unaware that their posture has greatly contributed to their muscular problems and damage. In this blog post I would like to talk about a frequently injured group of muscles that attach the arm to the torso at the shoulder blade—the rotator cuff. The rotator cuff helps rotate the arm and lift it sideways and is also responsible for stabilizing the shoulder joint. Read more

Make 2024 Your Year to Say Goodbye to Back Pain

January, 2024
It’s early January. New Year’s resolutions are swinging into action, and many of them involve improving our health. With the impetus of a fresh start we throw ourselves into ditching poor habits and cultivating better ones. It’s no surprise that January sees the highest gym sign-ups and enrollments for dietary regimens! Other resolutions include getting more sleep, meditating, or learning a new skill—self-care for the mind as well as the body. Read more