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

4 T I P S F O R DA I LY L I V I N G 4 . 1 AT H O M E Discover how to turn your home into a cozy wellness space. Learn how to hop out of bed with ease, tackle household chores while keeping good posture, and enjoy comfy TV time without any aches. Plus, you ll find helpful tips for washing up and getting dressed safely, along with ideas for relaxing dinners and fun exercises you can do right at home. 4 . 2 AT T H E O F F I C E Make your workspace comfy to help lessen physical stress. Discover the best ways to use your computer, why taking proper breaks and moving around is important, and how to manage standing and repetitive tasks without wearing yourself out. These handy tips will keep you productive while also taking care of your well-being. 4.3 WHILE BEING ACTIVE Make the most of your exercise routine by getting ready and warming up properly. Find out how to do exercises the right way and explore the perks of water activities. In the end, you'll see why making progress in your training is key to staying safe and boosting your performance. 92 

4 . 1 at h o m e Here's a handy tip to help you stay safe while doing everyday tasks, like putting things on the shelves in the pantry or cellar: 1. Position weights just right: Instead of putting the heaviest things at the bottom or the top, try to keep them at chest height. This way, you can lift them without bending or stretching too much, which helps keep your back happy. 2. Tidying up shelves: Chest Height: Keep this area for your heavier things. That way, you won't need to stretch your arms up high or bend down to grab them. Top and bottom: These spots are perfect for light items like cans, paper cups, or napkins. 3. Prevent Back Pain: Smartly loading shelves can help keep those aches and pains away. Remember, organizing things the right way is super important for keeping your back happy! Ch e th ck o e v u id e t o! Sh o ng ppi T ip s 93 

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