End chronic pain—for good—with this practical guide from the PBS personality behind Classical Stretch and author of the New York Times bestseller Aging Backwards.

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Chronic pain is the most common cause of long-term disability in the United States. Twenty percent of American adults accept back spasms, throbbing joints, arthritis aches, and other physical pain as an inevitable consequence of aging, illness, or injury. But the human body is not meant to endure chronic pain. Miranda Esmonde-White has spent decades helping professional athletes, ballet dancers, and Olympians overcome potentially career-ending injuries and guiding MS patients and cancer survivors toward pain-free mobility. Now, in Forever Painless, she shows everyone how to heal their aching bodies and live pain free.

The root of nearly all pain is movement—or lack thereof. We need to move our bodies to refresh, nourish, and revitalize our cells. Without physical activity, our cells become stagnant and decay, accelerating the aging process and causing pain. People who suffer chronic pain often become sedentary, afraid that movement and activity will make things worse, when just the opposite is true: movement is essential to healing. In Forever Painless, Miranda provides detailed instructions for gentle exercise designed to ease discomfort in the feet and ankles, knees, hips, back, and neck—allowing anyone to live happier, healthier, and pain-free no matter their age.


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Miranda Esmonde-White is a New York Times bestselling author and one of America’s greatest advocates and educators of healthy aging. Following her career as a professional ballerina, Miranda developed her own fitness technique, Essentrics® in 1997, and became the flexibility trainer to numerous professional and Olympic athletes and celebrities. Her top-rated fitness TV show, Classical Stretch has been airing on PBS and Public Television since 1999, with workouts are available on DVD and streaming; and she offers fitness holidays and live teacher trainings at locations across the globe.

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Esmonde-White’s award-winning PBS documentaries, Aging BackwardsAging Backwards 2, and Forever Painless  are revolutionizing the way we understand the role that fitness plays in slowing down the aging process while keeping our bodies feeling young, strong and healthy. She is also the author of Forever Painless: End Chronic Pain and Reclaim Your Life in Just 30 Minutes a Day, which was the recipient of a silver prize Nautilus Award.


Table of Contents

Foreword Helene M. Langevin, MD ixIntroduction xiPart 1 When the Pain Doesn"t Go AwayChapter 1 Our Modern Epidemic of Pain 3Chapter 2 Our Living Matrix of Tissue-and How It Can Heal Us 15Chapter 3 When the Matrix Gets Disrupted 23Chapter 4 Using the Essentrics Method to Become Forever Painless 47Part 2 The Forever Painless ProgramChapter 5 The Basic Warm-Up 61Chapter 6 The Foot and Ankle Workout 75Chapter 7 The Knee Workout 95Chapter 8 The Hip Workout 119Chapter 9 The Back Workout 139Chapter 10 The Upper Back and Shoulder Workout 161Chapter 11 The Connective Tissue Workout 181Chapter 12 The Immune System Workout 203Chapter 13 The Arthritis Workout 229Chapter 14 The Stress Workout 253Conclusion 271Acknowledgements 275Appendix: Complementary and Alternative Treatments for Pain Relief 279Notes 285Index 287