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 surgery00:00 - Why Sitting Is Not the New Smoking00:45 - Why Back Pain Is So Common Today04:22 - How Bad Posture Becomes the Cultural Norm05:53 - Why “Sit Up Straight” Can Make Things Worse09:32 - The J-Spine Explained14:27 - Why Sitting Well Beats Avoiding Sitting17:20 - The Everyday Movements That Matter Most23:23 - Esther’s Practical First Steps for Back Pain Relief29:00 - How Stretch Sitting Actually Works32:14 - Stretch Lying, Better Sleep, and Spinal Traction34:22 - Why Crunches Can Harm Your Back44:10 - Glide Walking and Using the Glutes Correctly51:11 - How to Learn Proper Posture Safely59:16 - Evidence, Results, and Why Esther’s Method Works1:06:15 - Esther’s Personal Back Pain Story📍 Follow Enrico:Instagram – @enricomayorTikTok – @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_chapter?utm_medium=podcast&utm_source=enrico_mayor Free workshop:https://gokhalemethod.com/map/free_workshops?online=1&utm_medium=podcast&utm_source=enrico_mayorgokhalemethod.comfacebook.com/GokhaleMethodinstagram.com/gokhalemethodlinkedin.com/company/gokhale-methodyoutube.com/user/GokhaleMethod