I have struggled with back issues for 10 years now. First with bulging disc then 2 years ago a fracture. I have lived the past two years with constant back pain. I have never had good posture so that has not helped. You know, tall, skinny girl in school trying not to tower over everyone. As an adult, my friends turned out to be on the shorter side too. My husband is one inch taller than me and then add in high heel shoes to wear and yep, I’m tallest again – the horror! Now that I’m approaching 50 I’m tired of the pain and really don’t care if I’m the tallest anymore (took a while to get to this point ha!) Enter the Pain-Free Posture Handbook that landed in my email to review. Great timing!  This book will provide you with the knowledge and motivation to make a difference in not only your physical habits but your mind-set as well. Now I’m more aware of and correct my posture throughout the day.  Developing good posture reduces pain and helps you become more balanced and active.  “We have become a society that sits way too much. We sit at desks, in cars, and on couches, staring at screens from sunup to sundown.  The human body is meant to move. We’ve become a society with a lot of pain, primarily in our backs & necks. Lower back pain is the single leading cause of disability nationwide.” “The solution to this problem is developing good, natural posture. You’ll learn the proper way to sit, stand, walk, and carry. This handbook provides exercises to practice throughout the day. No fancy equipment needed. Very easy to understand and follow. There are links to a website and YouTube channel to watch their exercise videos, however they were not up at the time I was writing this review. The handbook explains the exercises clearly and with diagrams. Overall a very good handbook that I will use often. It has already helped with my standing and sitting postures. Very clear, explained well, and knowledgeable information. Side Note: As I’m writing this review I’m standing up!

“I received this product for free in exchange for my honest and unbiased review.”


Transform your life and live pain free.

Pilates instructors Lora and Nikki are leaders in their industry and have successfully helped thousands of people to reduce their back pain. The key? Movement.

Now, in this portable, posture-building guidebook, Lora and Nikki share their invaluable exercises and activities to help you develop a healthy spine and alleviate your pain. Learn how posture affects you physically and emotionally, and discover active methods for improving your alignment, reducing neck and back pain from overworked muscles, and finding your own natural posture.

Carry The Pain-Free Posture Handbook wherever you go for on-hand, expert advice, featuring easy-to-follow illustrations, posture-building techniques, and breathing exercises for practicing good posture.

The Pain-Free Posture Handbook features exercise and tips for:

  • Home: multi-task while doing your chores with these mindful movements
  • Work: make your work environment work for you with office-compatible exercises
  • On the Go: travel-friendly exercises keep you energized and aligned wherever you go

It’s never too late to fix your posture. The Pain-Free Posture Handbook keeps you moving—properly—throughout your day, every day.

About the Author

Lora Pavilack and Nikki Alstedter have been inspiring and guiding healthy movement for over two decades as Pilates Master Trainers, and Gyrotonic, Nia, and Franklin Method teachers. They learned firsthand the value of healthy alignment and good posture as professional dancers: Lora as a Radio City Rockette and Nikki as an aerial acrobat. Their desire to move with ease and grace inspired their life-long journey to teach movement and healing with others. As community wellness leaders and business owners, they run studios in Studio City, Santa Barbara, and Austin, inspiring students to transform their bodies to live a life that they love. Learn more about them at

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