How to Sit All Day Without Destroying Your Back | Enrico Mayor Podcast #19

Esther Gokhale — Posture Coach — Why “sit up straight” may be making your back pain worse, and the simple posture shifts that can reshape your spine and relieve pain. In this uncut conversation we discuss: • Why modern back pain starts with lost posture habits, bad furniture, and even baby seats • The difference between a C-spine, S-spine, and Esther’s pain-saving J-spine • Why sitting isn’t the enemy if you learn to sit well and break it up with movement • How stretch sitting, stretch lying, and glide walking can reduce tension and decompress the spine • Esther’s personal recovery from a severe L5-S1 disc herniation without a second surgery 00:00 - Why Sitting Is Not the New Smoking 00:45 - Why Back Pain Is So Common Today 04:22 - How Bad Posture Becomes the Cultural Norm 05:53 - Why “Sit Up Straight” Can Make Things Worse 09:32 - The J-Spine Explained 14:27 - Why Sitting Well Beats Avoiding Sitting 17:20 - The Everyday Movements That Matter Most 23:23 - Esther’s Practical First Steps for Back Pain Relief 29:00 - How Stretch Sitting Actually Works 32:14 - Stretch Lying, Better Sleep, and Spinal Traction 34:22 - Why Crunches Can Harm Your Back 44:10 - Glide Walking and Using the Glutes Correctly 51:11 - How to Learn Proper Posture Safely 59:16 - Evidence, Results, and Why Esther’s Method Works 1:06:15 - Esther’s Personal Back Pain Story 📍 Follow Enrico: Instagram – @enricomayor TikTok – @enricomayor 🎧 Also available on Spotify, Apple Podcasts, and more. 💬 Drop your takeaway in the comments & don't forget to Like & Subscribe. --- Learn more about Esther Gokhale: Free first chapter of Esther’s bestseller 8 Steps to a Pain-Free Back: https://gokhalemethod.com/free_chapte... Free workshop: https://gokhalemethod.com/map/free_wo... gokhalemethod.com facebook.com/GokhaleMethod instagram.com/gokhalemethod linkedin.com/company/gokhale-method    / gokhalemethod