Lower back pain (LBP) is common in our society. We can make a list of potential causes, but that will take hours. So, let’s focus on one thing. From my experience, we find the spine in sub-optimal positions, compromising the distribution of load to the system. Think about it. As soon as we stand, gravity is applying a force to our spine. We run, jump, and lift weights, placing an additional load. Over time, the combination of load and poor positioning compresses our spine causing discomfort or pain.
The solution here is not always surgery. If we can address the compression occurring at the spine, then maybe we can alleviate discomfort and pain. There are exercises and movements that we can do to ease LBP and allow us to strengthen the back. Let me share an approach that works for me.
The ELDOA.
Wait, what’s that?
The ELDOA may be a new term for some, but it’s been around for a while. This technique was created by Guy Voyer, a French Osteopath, and stands for Etirements Longitudinaux Decoaptition Osteo-Articulare.
Ok, pardon my French.
Let’s do this in English and use the acronym LOADS, which stands for Longitudinal Osteo-Articular Decoaptation Stretches.
Personally, I like the French version better.
The ELDOA are postural exercises to create space in specific articulations of the vertebrae. For example, we can create “separating forces” around the L5-S1 articulation with myofascial stretches (MFS). We can accomplish this by applying tension at the inferior and super fascial chains, optimizing spinal positioning, and obtaining some great benefits (Fig 1).
What I love about the ELDOA is that it’s an ACTIVE INPUT. There is an intent behind these movements. We are influencing the rib cage and diaphragm with our breathwork. Our breathwork is regulating our CNS to decrease muscle tone. We are creating tension with our fascia to decompress the spine. Lastly, we are empowering the individual to take control of their body and bring awareness and relief.
Ok, let’s get to it. Let’s focus on the L5-S1 ELDOA technique. Check out our instructional video below.
Wait, we’re not done. Here are some bonus tips to get the best out of your ELDOA exercises.
TIP 1: Don’t wait until your back hurts to perform the ELDOA. Do the ELDOA:
- Once you wake up.
- After long periods of sitting (ie. travel, commuting).
- After activity (ie. weight lifting, running)
- Before going to bed.
You know the saying, “An ELDOA a day, keeps the doctor away.” Ok, that’s not a real saying. But it should be.
TIP 2: Hydration is key because water gives life to our discs and fascia. You cannot create quality tension within the fascial systems without properly hydrating it. Let’s not forget that viscoelasticity is one of the properties of our fascia.
TIP 3: Breathwork is important in the ELDOA. Don’t brace your core or hold your breath. This can lock your spine, not allowing proper decompression to occur. Take full breaths and allow your rib cage to expand. Let your diaphragm to do its thing!
TIP 4: Complete core stabilization and glute activation exercises following the ELDOA. This provides additional support and stability to our healthy spine.
TIP 5: Do the ELDOA often. This is part of your maintenance plan. But, don’t forget to improve rib cage mobility, breathing capacity, and hip mobility. Complete your core stability exercises and make sure the surrounding soft tissue is nice and healthy. Lastly, a healthy back means performing all the necessary tasks to maintain its peak condition.
That does it for this edition of ELEVATE U.
Stay healthy, happy, and well.