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

APPENDICES GLOSSARY Welcome to the "tricky words" section! I've gathered all the technical and medical terms you'll see in the book, explained in a way that's easy to understand. No need to memorize everything think of this glossary as a handy little dictionary to check whenever you bump into a word you don't know. I've done my best to keep the main text free of complicated jargon, but some terms are just part of the conversation when we talk about the back and spine. This list will make it easier for you to understand lumbar anatomy without getting too stressed. Just keep in mind that knowing the right words will help you talk to healthcare professionals more effectively when you need to. 196 

Abdominals: A group of muscles found at the front of your belly that helps keep your lower back stable and supports good posture. Arthritis: It's when one or more joints get inflamed, which can lead to pain and make it hard to move. It can also impact the joints in your spine. Biomechanics: It's all about how our bodies move and the forces that affect them. When we talk about the lumbar area, we're looking at how we move and the weight that our spine has to handle. Vertebral column: A flexible bony structure that holds up the skull and chest, keeps the spinal cord safe, and lets us move around. It's made up of 33 vertebrae that are grouped into 5 regions (cervical, thoracic, lumbar, sacral, and coccygeal). Lumbago: A common term for a sudden, sharp pain in the lower back, usually triggered by a quick movement or effort, which can make the back feel temporarily "locked up." Contracture: It's when your muscles get tight and tense for a long time, making you feel stiff and sore. This usually happens as a way for your body to protect itself from injury or too much strain. Discopathy: Any harmful change that affects the intervertebral discs, which can lead to pain and limit how well you can move. Intervertebral disc: A soft, cushiony structure found between the bones in your back that helps absorb shocks and lets your spine move smoothly. Herniated Disc: A piece of the nucleus pulposus from the intervertebral disc pushes out through the outer fibrous ring. This can press on nerve roots, leading to pain. 197 

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