Davide Festa è un osteopata diplomato in Osteopatia presso la Scuola Italiana di Osteopatia e Terapie Manuali di Torino. È laureato in Scienze Motorie presso l’Università degli Studi di Torino, dove ha anche ottenuto il Diploma in Educazione Fisica, inoltre ha conseguito la laurea in Scienze e Tecniche Psicologiche presso l’Università degli Studi della Valle d’Aosta. Oltre alla formazione di base, ha ampliato le sue competenze nel campo dell’Osteopatia Strutturale, area nella quale è anche docente per la Scuola Superiore di Osteopatia Italiana. Si è anche specializzato in Osteopatia Pediatrica, con un corso riconosciuto dalla Federazione Italiana Medici Pediatri (F.I.M.P.), e in Osteopatia in ambito Ortognatodonzistico. Crede che un buon insegnante debba saper trasmettere concetti complessi in modo chiaro e accessibile, utilizzando un linguaggio semplice che possa essere compreso da chiunque. Il suo approccio, infatti, si distingue per l’impegno a rendere l’osteopatia e le tecniche fisiche comprensibili per tutti, senza mai sacrificare la scientificità e la precisione della materia. Il suo obiettivo è fornire strumenti per un benessere duraturo, ponendo sempre al centro della sua pratica il rispetto per la persona e le sue necessità

Davide Festa

Davide Festa è un osteopata diplomato in Osteopatia presso la Scuola Italiana di Osteopatia e Terapie Manuali di Torino. È laureato in Scienze Motorie

This book was born from the desire to provide complete and accessible information for everyone, with practical advice for those suffering from back pain. Back pain is a condition that affects many people every year, and often symptoms worsen due to a lack of basic knowledge, proper exercises, and correct posture. For over twenty years, as an osteopath and teacher of osteopathy, I have always believed in the importance of explaining things in a simple and understandable way, so that information can be accessible to all. I decided to write this book using a straightforward communication style, while still respecting scientific standards and the accuracy of the information. Within these pages lies the wish to offer something that can help you feel better: to take care of your body and to give you the peace of mind that comes from knowing how to protect yourself. A small note of transparency: The QR codes labeled “Shopping Tips” will take you to Amazon through affiliate links, which allow me to earn a small commission on purchases, at no additional cost to you. I’ve only included products I truly recommend to my patients, but I wanted you to be aware of this detail.

Preface

Part I – Foundations for Understanding Low Back Pain

1 Anatomy and Pain Mechanisms

1.1 Essential Anatomy

1.2 Understanding Pain

1.3 Common Myths

2 Causes and Triggers

2.1 Problematic Postures and Movements

2.2 Everyday Risk Factors

Part II – Pain Management and Relief

3 Immediate Interventions

3.1 Managing Acute Pain

3.2 Basic Exercises

4 Daily Strategies

4.1 At Home

4.2 At Work

4.3 During Physical Activity

Part III – Prevention and Maintenance

5 Changing Habits

5.1 Daily Movements

5.2 Appropriate Physical Activity

5.3 Equipment and Supports

6 Maintenance Plan

Appendices

Pain Diary

Glossary

When to Consult a Professional

PA R T I I I S TAYI NG SAF E AN D KE E PI NG T H I NG S I N S HAPE Taking care of your body and staying active are super important for a happy and healthy life. In this part, we ll look at how to build good habits and fit the right kinds of physical activities into your everyday life. You ll learn how to move safely each day, lift weights the right way, and use the right gear to get the most out of your workouts. We ll share some simple workout plans and helpful tips to keep you motivated as you go along, plus advice on when it s a good idea to check in with a professional to track your progress. These ideas are super important for anyone looking to boost and maintain their physical health over time. C H A P T E R 5 - T RA N S F O R M YO U R H A B I T S Switching up your daily habits can help keep pain and injuries at bay. Knowing how to lift and carry things safely, keeping a good posture, and moving around with kids in mind are super important. These easy adjustments can boost your physical health and lower the chances of musculoskeletal issues. CHAPTER 6 - CARE PLAN A great maintenance plan weaves physical activity into your everyday life. It features a daily exercise routine, keeping an eye on your progress, and fun ways to stay motivated. Getting advice from a professional makes sure your efforts are safe and effective, helping you turn those improvements into lasting habits. 134 

5 T RA N S F O R M YO U R H A B I T S 5 . 1 E V E R Y DAY A C T I V I T I E S Everyday activities, such as lifting weights or carrying groceries, can have an impact on your back health. Knowing how to do these things the right way can lower your chances of getting hurt and boost your overall well-being. Check out some handy tips for safe and effective movements in your daily life. 5 . 2 S U I TA B L E P H Y S I C A L A C T I V I T Y Getting enough physical activity is super important for keeping your body healthy and avoiding discomfort. You can create a simple exercise plan and a great workout that fits various needs, even for those who have jobs. Check out different kinds of exercises and fun activities to add some movement to your everyday life. 5 . 3 TO O L S A N D A S S I S TA N C E Picking the right gear can really boost your workout and help keep you safe from injuries. Discover how to select the best equipment and how to use tools like the fitball to make your exercises even better while keeping your posture just right. 135 

This book was created with the aim of providing complete and accessible information for everyone, along with practical advice for those who suffer fro