Pain-Free Sitting, Standing and Walking  is a practical book for anyone who wants to improve their alignment and carriage. In it, the simple actions of sitting, standing and walking are used as the blueprint for changing the unconscious patterns at the root of painfully poor posture. Drawing on the fundamentals of pain-free movement that were emphasized in Muscular Retraining for Pain-Free Living, this new workbook has the keys for putting it into practice in everyday life.

 Pain-Free Sitting, Standing and Walking contains over 30 original exercises and explorations developed by Craig Williamson. These exercises sequentially retrain your body to sit, stand and walk in accord with its natural design, with ease and comfort. These are the exercises Craig teaches in classes, workshops and to individual clients with back, hip, and neck pain.


In this DVD Craig Williamson provides clear and precise instructions for each of the 23 exercises in Pain-Free Sitting, Standing and Walking.  The DVD menu is divided into three chapters (Sitting, Standing, Walking), just like the book, so you can quickly go to any specific exercise you wish. This DVD is ONLY  available for purchase through this website. To order click here.

If you would like to order multiple DVDs, or you are outside of the U.S./Canada and you'd like to order a DVD then inquire by email to:




"As a long-time competitive distance runner and osteopathic physician I am acutely aware of the impact of activities like distance running on my body as well as my patients. After reading Craig’s new book I am more aware than ever of the importance of how we sit, stand and walk. This book provides the tools to transform the way we perform these everyday activities through clear and concise kinesthetic exercises and photographs."
-Keelyn Wu, DO
Board Certified in Neuromuscular Medicine and Osteopathic Manipulative Medicine.

"This book provides the ultimate review for those who have muscular pain, which includes most of us. I have used these principals daily in myself as well as urging patients to be more mindful of their posture and function in their everyday living. Most of us adopt poor posture and misuse of our body during everyday activity, which leads to pain and premature cartilage damage. This book reviews the basics of our everyday functioning. It provides detailed diagrams and instructions in easy to follow exercises for  proper and effortless sitting, standing and walking. I wish I had seen this book earlier in my career. I highly recommend this book to everyone who does not have perfect body alignment and dynamics."
-Ben Margolis, MD
Board Certified in Internal Medicine, Pulmonary, Critical Care and Sleep Medicine.  



Craig is available for video sessions. All you need is a web camera and an account with Skype.

In a video session, Craig can help guide you with exercises, including new exercises that will be in his upcoming book. He can also help you improve your carriage and alignment, and share techniques that can improve your ease and comfort in standing, walking and sitting.

To schedule a video consultation, email Craig at


From Pain-Free Sitting, Standing and Walking