Uploaded January 2015 | Updated September 2026, 3 days ago

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knitfreedom.com/knitting-video/5-ways-to-relieve-knitting-back-shoulder-and-neck-pain-demo-by-esther-gokhale

Read the blog post: knitfreedom.com/blog/fix-knitting-back-shoulder-neck-pain-esther-gokhale

After a yoga injury a couple years ago, I have struggled with back pain that has confused my doctors and physical therapists.

After feeling stuck and not getting much better, I became depressed and gained weight. This also impacted my knitting – no one wants to knit while they are in pain!

I began searching high and low for an answer that did not include medication or surgery.

Fortunately, I stumbled across a book and teacher that eventually changed my life and helped me heal my back. I just knew I had to share this technique with all my fellow knitters!

Plus, instead of doing a book review, I thought – why not film a video with the author herself?

So Esther Gokhale, the “Posture Guru of Silicon Valley,” and I set out to record a video just for you on how to relieve back, neck, and shoulder pain.

Summary and Recap – 5 Ways To Relieve Back Pain for Knitters

1. The Shoulder Roll

Because of the shapes of our couches, chairs, and car seats, our shoulders tend to get hunched forward over time. Concentrating on your knitting makes it worse.

Shoulder repositioning is an easy way to start fixing your posture and relieving your back pain.

2. Stretchsitting

To mitigate the fatigue of sitting and compressing your spine, you can use a backrest to traction your back and actually stretch and heal it as you sit.

3. Stand up periodically

Every 15 minutes you should be standing up.
Stand up and do what feels good!

Tip: Whenever you feel a little uncomfortable and start to move and shift in your chair – THAT’S a sign from your body to stand up! – like how about right now?

4. Stacksitting

When you’re not sitting against the back rest of a chair, you probably alternate between relaxed and slumped or being upright and tense. Both of those do damage.

The Goal: you want to be upright and relaxed. The key to this is to have the pelvis well-positioned.

5. Lengthen the Neck

This technique will help relieve tension in the jaw and face, and it often helps reduce chronic headaches and jaw pain.

About the Gokhale Method Institute

The Gokhale Method helps people restore their natural architecture — the posture and movement ways that we all had as little children.

Up until 100 years ago people had excellent architecture and movement patterns. You still see the same patterns in some cultures around the world today — and all those people are free of back pain!

The Gokhale Method helps you get back to that health and posture efficiently and in a sustained way.

Leave a Comment

Which of these techniques really hits home for you? Did you experience any relief right away? What other movement tips would you recommend to other readers? Leave a comment below and let me know.

Read the blog post for more tips and pointers:
knitfreedom.com/back-pain

youtube.com/watch?v=qM0ICNdpp28