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Pain Free: A Revolutionary Method for Stopping Chronic Pain
by Pete Egoscue [edit]

Pain Free: A Revolutionary Method for Stopping Chronic Pain
12 Stars!
Price: US$ 11.56, Available worldwide on
Check Availability from: Canada or from United Kingdom
ISBN: 0553379887


This book relieved hip, knee, and shoulder pain for me., July 26, 1999

By A Customer

I must add my endorsement to those of others. Last summer, after two back operations, and hundreds of hours of physical therapy, and facing the prospect of beginning school in chronic pain that required me to lie down for several hours a day, I saw Mr. Egoscue's book. I tried the exercises, doing them exactly as he instructs. Within a few weeks, I noticed significant improvement, and not only in my back, but in chronic knee and shoulder problems. I kept up with the exercises, and, after about six months, I found I could do things I hadn 't been able to do for over ten years--like swim, lift weights, ride a bike. . . I'm not completely pain-free, but I credit the exercises in this book for returning me to about 80% normal. I continue to do the maintenance exercises daily. I'm completely convinced by Mr. Egoscue, and this is after trying conventional medicine and every alternative in the books and quite a few not in the books. His approach works far more effectively than anything else I've tried, from surgery to herbs. I recommended it to a friend who called me one morning in severe back pain--two weeks later she, too, was calling it a miracle. I'm in danger of becoming a bore at parties, because whenever I hear anyone with any kind of chronic musculoskeletal problem I spend about half an hour extolling the virtues of Mr. Egoscue's method. It works!


Scientific Perspective on the Body, September 20, 1999

By A Customer

I'll add my voice to the others extolling the virtues of the Egoscue Method. What really impressed me, as an engineer and scientist, was Pete's recognition that the body must obey structural laws, just like a skyscraper. Buildings are designed so that weight is transferred through the girders, not the joints. In people, muscles position our girders (bones) so that they transfer weight effectively. When our muscles weaken from lack of use, the bones aren't positioned correctly. Our personal skyscraper begins to sway, and the wrong joints or muscles are forced to compensate. This causes or allows the myriad of ailments Pete describes, because the wrong joints simply cant bear the load -- knees wear out, backs hurt, etc. Don't think this program is easy. You must pay attention to detail when you do the exercises. It is hard, long work. Muscles that have weakened for years dont strengthen overnight. But feeling good, controlling your own health -- isn't that worth it? After five orthopedists and two chiropracters, it is for me.


wow almost, December 20, 2001

By A Customer

This book is used as a textbook for a physical education course at the Northern Virginia Community College. The course name and description are:
Topics in: Functional Training
Course covers postural and joint movement assessment & specific exercise techniques to correct deficiencies of strength development or range of motion that may cause injury ond discomfort.

Although I have not started the course yet I have read the book and tried some of the exercises. For me the section on shoulders was most relevant. As a weight trainee I had been having difficulty fully extending my left arm above my head while lifting. One of the diagnostic movements in the book suggested that I had a tightness and/or misalignment in the shoulder that could be the problem. Performing the shoulder movements described in the book brought about almost instant relief. For that I am grateful.

However, the author is not content to confine himself to what he does well which is to describe E-cises (his terminology). He makes a few statements which are not only false, but which could be dangerous.

His statement that "You cannot drink too much water." was proven false a few years ago by some misguided parents who disciplined their children by forcing them to drink water in excessive amounts. I think the resulting death of one of the children pretty much disproves his statement. The problem is not the water per se, but the resulting electrolyte imbalance. Perspiring profusely and only drinking plain water can result in an electrolyte imbalance. The symptoms include a tingling sensation.
It is real. I experienced it one time. Despite many "experts" who advocate plain water I know that there are those among us who would do better following the advice in OPTIMAL MUSCLE RECOVERY by Edmund R. Burke, PhD.

Egoscue sees nothing wrong with impact -- as in high impact aerobics. I do. Also, he is so into using proof by evolution that he uses it as an explanation for any personal opinion for which he can cite no good scientific study. And if evolution doesn't explain it then look for some body misalignment as a cause for a problem. My opinions on impact are these: 1. If it causes pain, don't do it. 2. While a little bit of impact may be good it is easy to overdo and if overdone can cause irreversible damage. It doesn't matter if the people in your family tree didn't evolve with aerobics in mind or if you have some body misalignment. Years of running on hard surfcess have left me with arthritic knees which have resulted in knee operations. One orthopedic surgeon told me that had I been a couch potato the operations would not be needed until thirty more years. Using the evolution argument of which Egoscue is so fond I propose that humans did not evolve on flat concrete or asphalt. They evolved walking on soft irregular surfaces. The universities in the state of Oregon which have produced several outstanding runners credit the use of soft wood chip running paths for part of their success. Likewise, running sand dunes has worked for Australian runners.
Then too there are some people who should limit impact activities because of uncorrectable defects such as bowlegs or knock knees, or because of excess weight, or because of weak cartilage caused by the body's using the amino acid cystine rather than the chemically similar amino acid arginine when constructing cartilage.
This book is definitely a good read. Give the E-cises a try. Just don't blindly accept everything the author says. Like most of us he gets a little full of himself at times.


Great intro to good posture, but there are alternatives, October 7, 2008

Pain Free is the simplest, most direct explanation of the Egoscue Method available...if you'd like to save hundreds if not thousands of dollars over therapy, get this book.

Pete Egoscue deserves enormous credit for introducing the concept that structural integration - aka postural alignment - is the primary method for relieving all kinds of chronic pain. Western medicine is fantastic at combating "acute" problems (broken bone, heart attack), but has not traditionally been so great at tackling "chronic" problems... something that I think postural alignment really addresses much more effectively than most western physical therapy. I personally thought so highly of the Egoscue Method that after I bought and read this book I went to get treated at an Egoscue clinic (where I think they correctly diagnosed my problem), I bought his two other books, took the P3 seminar to get their lowest certification, and referred my dad and a good friend to Egoscue for their problems.

I would say that the biggest criticism I have of Egoscue is the time required to do the "e-cises"... these can literally demand 30-45 minutes PER DAY to apply appropriately. Also, Egoscue's depiction of the ideal posture, which I originally accepted as gospel because I had no comparison, I have since come to think of as slightly flawed.

I prefer Esther Gokhale's "8 Steps to a Pain Free Back" for two reasons:

1. It takes MUCH less time - you simply learn the Gokhale method and then integrate it all the time without separate exercises.

2. Instead of trying to figure out from an engineering perspective what's best for the body as Egoscue has done, Gokhale went out to indigenous peoples with very low incidences of chronic pain and simply observed what they were doing...her depiction of the ideal posture is based on this, and is what produces the slight variations with Egoscue's ideal posture. I think Gokhale makes a convincing case for her method because of this.

If you're sold on the Egoscue Method, then I highly recommend "Pain Free" as the book to get at the method the quickest (well-done book with illustrations and explanations); but I prefer Gokhale and would recommend checking that out as well.


It works!!!, October 7, 2008

By  Maria J. Betancourt (Downingtown, PA) - See all my reviews

I saw the author on the Today show many years ago when I was suffering from a cervical compression (neck and shoulder) and had had 6 months of physical therapy but still had pain. His recommended exercises cleared the problem up in less than a month.

I have given away 5 copies of this book and have recommended it every time that someone tells me they are in pain.


Great Book, October 6, 2008

By  R. Lee Bradley "Pain Free" (Charlotte, NC) - See all my reviews

I have been plagued with plantar fasciitis for years. After doing the exercises in this book for 2 days, the pain has already subsided and I am able to run 10 miles again without pain. The concepts are straight forward and make complete sense. Would recommend to anyone with pain.


Pain Free, October 3, 2008

Pain Free: A Revolutionary Method for Stopping Chronic Pain
This is a fabulous book. I had borrowed it from a a friend and decided I wanted my own copy. The concept is when your muscles are not strong your body is out of alignment and causes pain. The exercises don't require any expensive equipment and they work. The exercises also are not exhausting nor time consuming. In a few minutes a day you can do them. I love this book and system.


If you haven't tried this then you haven't explored your options., September 14, 2008

I had five years of chronic knee pain cured doing these knee postures three times. The very straightforward approach of this book is to get your big muscles doing big muscle work again. Pain is caused when the small muscles take over. I am a doctor and have used this effectively with many patient. More accurately I have given them the book and they have done it.


Pain Free, September 2, 2008

By  Mark E. Barry (Great Falls, MT USA) - See all my reviews

Egoscue is a leader in his field, no question about that. The book is well written and easy to follow. The exercises are easy to do, and best of all they work. As a healthcare provider and three sport athlete, i am always looking for conservative ways to treat minor aches and pains both for me and the patients that I treat. This book is a valuable asset to your collection, and you will not be disappointed if you purchase it.


the title is true to its word, June 13, 2008

This is the most helpful book EVER for presenting easy and effective exercises/postures for eliminating pain in the body. I can't say enough good things about it as it has helped every single family member overcome painful sprains, pulls, injuries in the last 2 years we've owned it.


We've bought Dozens of copies of this book so far!, June 8, 2008

By  B. Allie (Mountain View, CA United States) - See all my reviews

If you are looking for an alternative to surgery. THIS is it. Pain Free helped dad, husband, & myself. A guy at my husband's work, broke his back  parachuting and credits Pain Free for the fact that he's fine today. Any time we have a friend or relative that is struggling with pain, we pass on a copy to them. I have Pain Free for Women which is great too. Easy to understand and practical exercises that start helping you immediately.  This book is the best gift you could give yourself or someone you care about.


Life changing, June 4, 2008

After listening to Pete Egoscue on the radio, and trying some e-cises, we decided to order the book. We have used specific e-cises to relieve hip, leg and back pain. They are easy to do, but work like a miracle to alleviate pain.


Better than my Physical Therapist!, May 27, 2008

By  D. Arndt (Denver, CO) - See all my reviews

I've had lower back pain for over a year, and these simple exercises and stretches virtualy eliminated the pain in less than an hour...literally! Amazing Book! Gives specific exercises targeting specific areas of pain in your body. My primary care doctor recommended this, and I just wish I had ordered it sooner! Wish I could give a copy to all of mankind.



It really works!, May 23, 2008

By  Paul J. Porter (San Mateo, CA, USA) - See all my reviews

I have found Egoscue Method to be remarkable effective. A few years ago, I saw an orthopedist, who said that I had a spondylolisthesis in the lower lumbar vertebra. What he told me boiled down to "put up with the pain until it's too much for you, then we'll operate". I had reached that point. I could not stand up straight, and any standing was very uncomfortable. If I took a wrong step, or made a wrong motion, the pain was so intense that I would fall to my knees.

About that time, one of my friends sent me the Pain Free book, and I tried the suggested therapy out of desperation. In three weeks, I could stand up straight, and the severe pain was gone, and never returned. This is not to say that the problem was corrected, but even if things hadn't gotten any better, I would have been very happy.

I continued the therapy from the book for another month or so, at which time I found the San Jose clinic. Once I started treatment there, my back started to get much better - fast. Every time I thought I'd reached a plateau, I would make another significant improvement. Today, ten months later, I am basically without pain, and my range of motion is very much improved. I can even run without discomfort - something I haven't been able to do for years and years. I can tell that my condition can still be improved, but I would say that I'm now back to "normal", or somewhere close. I certainly plan on continuing the therapy.


Great help to my practice, May 11, 2008 I'm a busy professional bodyworker. I refer clients to Egoscue books and videos on a regular basis. I keep a couple of spare copies for clients in need and I feel secure that I'm facilitating solid, helpful information to those in pain who have the desire and ability to take responsibility for their own care.



A great Life Saver, May 11, 2008
By  A. Warren (MN) - See all my reviews
I don't know how people could give this a bad review. If you do what it says in the book, you can't go wrong. Save yourself from the evil pills, surgery and "well intentioned" medical community and use these methods. THEY WORK! Period.



Pain Free is a Painless Investment, May 8, 2008

After the MRI report my chiropractor, who is actually a neck specialist, suggested surgery for two bulging discs pinching my C7 nerve and possible bone spurs in my neck. I was ready to go under the knife when a chance meeting with Richard Lunceford led me to the website. He said it's the only method that has helped his bone-on-bone lower back pain after trying many other therapies.

I got Pete's Motion and Pain Free books and performed the exercises in blind faith thinking there's no way this would work. One week later, I felt better. One month later the pain, stiffness and tingling shooting through my shoulder, arm, hand and upper chest shrunk about 50%.

I kept adding more exercises to my daily routine and can feel muscles strengthening my neck and back. I rarely visit my chiropractor because I can now get rid of back pain faster through proper stretching. These exercises have allowed me to become faster and stronger on the basketball court.

I'm focusing on my aligning my hips right now. And I still haven't registered for the 8-week course at the Del Mar clinic. I just followed the books.

Hard to imagine a few months ago I was faced with having screws and plates fused inside my neck. Your book is a godsend.

Tommy Yan
San Diego, CA



Pain Free: A Revolutionary Method for stopping Chronic Pain, April 30, 2008

By  Ron L. Marchant (pennsylvania) - See all my reviews

This was a good purchase. It helped me, so I bought two more copies for others who needed it, and it is helping them too.



PAIN FREE, April 5, 2008

By  Judith Boyd Hirschfeld "JH" (San Angelo, Texas) - See all my reviews

PAIN FREE by Pete Egoscue

This book is an excellent guide with exercises to help anyone align naturally one's body for a pain free existence. I have bought several copies and given them to complainers of pain and tell them of Dr. Egoscue's call in XM radio medical show on Saturday morning. With the directions in this book I was able to confirm what I learned about my own shoulder/elbow pain and how to heal the pain with the right exercises.



Only thing that worked, March 17, 2008

This book provided the only solution to my chronic neck pain. It works. I highly recommend it to anyone willing to put the effort into living without pain.



Worked Well for Me, March 10, 2008

By  Bj Ochart Jr. "nospinplz" (Glendale, CA) - See all my reviews

In the middle of a cruise (talk about a ruined vacation!) I tweaked my lower back trying to lift luggage. A couple of days later I couldn't put any weight on my left leg due to excruciating pain in the left hip that would radiate down the leg. Boy was I having fun!
This became worse with muscle spasms in the left thigh that made sleeping impossible (not to mention that finding a comfortable position was just not happening).
A person in the next cabin heard of my dilemma and let me borrow her copy of Pain Free. I started (gingerly at first since all movement was difficult) the recommended "e-cises" for lower back and hips and was able to move around relatively pain free in around a week. Not bad since I was certain that I was headed for back surgery or a hip replacement.
I haven't needed any chiro adjustments or any other type of treatment since (I had been going to a chiro on and off up to the date of the injury and even received a few adjustments from a chiro that was on the ship just after the injury...didn't hurt but didn't seem to help).
Keep in mind that I went for x-rays and even had urine tests to ensure the pain wasn't radiating from a bad kidney. What I'm saying is be sure what you're dealing with.
When I first started following the books recommendations it became obvious that my hips had rotated. I can say with confidence that they are now, perhaps for the first time in many years, back to where they belong and providing the support they are designed to provide.
Thank you Mr. Egoscue!



Pain Free the easy way, March 9, 2008

By  hyside (Santa Rosa, CA USA) - See all my reviews

I bought this book with some skepticism. After all I've had doctor's and therapists tell me that I just have to deal with the pain and take drugs to mask it. The only solutions in the past were surgery. If I had known about this method before having four shoulder, and 1 ankle surgery, I feel certain I never would have "needed" any of them!

Hindsight being 20/20 there's nothing I can do about it except share my experience and hope that people will at least try Mr. Egoscue's methods before going under the knife. I even read in my local newpaper that a player from the San Francisco Giants recommended it to a player from the Oakland A's and he said it's the first time he's had relief from back pain in a couple of years.

Even if you're not experiencing cronic pain yet I highly recommend this book. All of us have gotten in to terrible body habits for one reason or another, including myself, and his stretches help "line you back up." I was so blown away when I read that unless you have a birth defect or been in a serious accident as a child you don't have a leg lenght difference. I was told 15 years ago that I did, and I don't suffer from any sort of birth or injury defect! I can't tell you how much money I've wasted putting lifts on shoes that I didn't need!

Get this book, read it from cover to cover, and then start stretching!!!



good book, February 19, 2008

lots of info on pain relief.main focus is on alignment and what you can do to improve yours.the exercises work if you work them.the hardest thing is stay true to them after you feel better.i also have the video,which is also very good.if you have pain,try the method,you might find relief,i have.



Should be required reading for doctors, chiropractors; all medical professionals, February 11, 2008

By  Caraleisa (West Chester, PA) - See all my reviews

I bought my first copy of this book on a closeout table several years ago. I have a number of chronic conditions which result in chronic pain. What I liked was the statement that his exercises stop pain right away... hard to believe, but for a few bucks, it was worth a look.

Well, I was, and I remain, ASTOUNDED at how spot-on Pete Egoscue is with his method. It's a simple premise - when your body is in alignment, you have far less pain ... similar to chiropractic philosophy EXCEPT- Egoscue takes it a logical step forward. Your muscles are what hold your bones in place... and if you don't retrain your muscles, no amount of chiropractic adjustments will really help.

His exercises are EASY. There's none of the "hang upside down by your toes" absurd things you find so often in 'methods' which purport to eliminate pain.

I've loaned this book (and finally bought several as loaners and gifts) to friends which both acute and chronic pain issues, and IN EVERY SINGLE case, these exercises helped them dramatically. One friend is dealing with advanced cancer, and somehow got intense sciatica - he said the pain was worse than the cancer! - and he did a few of the exercises from Egoscue's book and eliminated the pain. And this fellow had all the high end pain medications he wanted - they couldn't stop his pain, but the "supine groin stretch" did it. (As an aside, can you imagine how great it feels to really HELP a close friend in a situation like this?)

Now, it WILL stop your pain right away, but the effects won't last indefinitely. You do have to participate here... you do these easy and relatively quick exercises daily for a while... ideally you'll make his whole body routine a part of your daily life. (I didn't, too lazy I guess, but do return to the book whenever I need the help... along with yoga, you can't lose!!)

I can't imagine a better testimonial to this method. It WORKS. Just like he says. Wow.



Worth a try., February 1, 2008 The idea behind this book is that you can relieve pain by normalizing your body's posture and movement. Likewise, the book's premise is that chronic pain is the result of imbalances in your body. The cure? Exercises called "E-cises" that aim to get your body lined up properly and moving normally. All major areas of the body are covered such as the hips, knees, ankles, back, and so on. Recommend this book for chronic pain sufferers- even if the theory of the book is incorrect, it will get you exercising which has been shown to help fight chronic pain. Shoulder pain sufferers might also find Treat Your Own Rotator Cuff helpful as well.



Pain Free: A Revolutionary Method for Stopping Chronic Pain, January 27, 2008

Received my first book of Pain Free while in physical theraphy. Egoscue theraphy is excellant. Had past previous books on to friends, just re-supplying my library.

Pete Egoscue (Biography)

Pete Egoscue learned a lot about pain when, as a Marine officer, he was wounded in Vietnam. He segued from patient to physical therapist, and now runs a famous clinic in San Diego, where he claims he's helped 95 percent of his patients cure chronic pain--including Jack Nicklaus and Charles Barkley, whose athletic careers he helped prolong. At the heart of his program are stretches and motion exercises to restore proper function to muscles and joints. His methods are often surprising and counterintuitive. For example, for foot pain, he suggests a series of hip exercises. In fact, this is one of the most startling books you'll read about the human organism. Egoscue has strong opinions about how modern life is changing the way our bodies function, reducing the tasks we must perform and thus reducing the functional range of motion of our muscles and joints. Fortunately, he offers movement exercises to restore what nature meant us to have.



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