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 E S S E N T IAL S FOR G RA S PI NG LOWE R BAC K PAI N Low back pain is something many people experience, but it can be a bit tricky to understand. To handle it well, it's really important to know what causes it and how it happens. This first part will help us learn about how the spine works, the importance of good posture, and how our everyday movements can affect our backs. We ll also take a look at some common myths that can lead to not-sogreat choices in managing pain. It s super important to know what truly helps and what might actually make things worse, so we can keep our backs healthy and happy. C H A P T E R 1 - U N D E R S TA N D I N G PA I N : A N ATO M Y A N D H O W IT WORKS To really get a grip on low back pain, it s super important to understand how the spine is built and what makes pain happen. In this chapter, we ll take a closer look at the anatomy of the vertebrae, muscles, and intervertebral discs, and we ll also explore how the main types of pain come about and what causes them. C H A P T E R 2 - R E A S O N S A N D S PA R K S Lower back pain doesn t just happen out of nowhere; it usually comes from things like bad posture, wrong movements, or little things we might overlook every day. In this chapter, we ll dive into the main reasons behind it, from biomechanical issues to not-so-great habits, so we can learn how to prevent and handle it in a smart way. 8 

1 T H E B O D Y A N D H O W PA I N WORKS 1 . 1 I M P O R TA N T A N ATO M Y To really get a grip on back pain, it s important to look at how everything is put together. The spine, the vertebrae, the important muscles, and the intervertebral discs all play a part in how we stand and feel pain. We ll dive into what each part does and how even tiny changes can lead to big issues. 1 . 2 G E T T I N G TO K N O W PA I N Not all pain feels the same: sometimes it can be from muscles, tendons, or nerves. We ll explore how inflammation works, how a hernia forms, and why certain parts of the spine are more at risk. Getting to know pain is the first step to managing it well. 1 . 3 M Y T H S TO D I S P R O V E There are lots of misunderstandings about back pain, like thinking you should just rest or stretch during the tough times, or relying on posture braces. We'll take a closer look at the most common myths and then share why some of the solutions that seem helpful might actually make things worse. 9 

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