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 PAI N CON T ROL AN D EASE Imagine turning pain from a daily hurdle into a chance to boost your well-being. Managing and relieving pain isn t just about getting rid of discomfort; it s also about living each day to the max. In this part, we ll dive into some handy, quick tips for handling acute pain and weaving healthy habits into your everyday life. You ll find out how little tweaks in your everyday routine can lead to big changes, lowering the chances of pain and boosting your quality of life. Each chapter is crafted to give you practical tools, drawn from real-life experiences, to help you handle pain in a smart and forward-thinking way. Get ready to explore a fresh approach to self-care, where feeling good is the main focus and pain doesn t hold you back anymore. CHAPTER 3 - QUICK ACTIONS We concentrate on quick actions to handle acute pain, offering important tips for the first speedy relief methods. Simple positions and exercises, like the cross position and using the fitball, will be shown to ease pain and help with recovery. C H A P T E R 4 - T I P S F O R DA I LY L I V I N G We ll dive into some handy ways to weave healthy habits into our daily routines, especially at home and work. We ll chat about tips for getting out of bed without any aches, keeping a good posture while doing everyday tasks, and safely tackling household chores. 78 

3 QUICK ACTIONS 3 . 1 M A N A G I N G S H A R P PA I N We dive into important first aid techniques for handling sudden pain, like the pesky "lumbago." You ll learn easy positions for quick relief that can really help in those crucial moments, allowing you to tackle pain effectively right from the start. 3.2 SIMPLE EXERCISES A collection of essential exercises, like the cross position and using the fitball, aimed at building strength and keeping pain at bay. We ll also show you specific moves to ease sciatica and breathing techniques to help with recovery, providing a well-rounded approach to feeling great physically. 79 

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