Introduction:
Taking care of your spine is very important, especially now when many of us sit a lot and often don’t sit straight. Two methods, called ELDOA and myofascial stretching, are helpful for reducing lower back problems and keeping your spine healthy.
I was first introduced to ElDoa back in 2005 and I can honestly say that it helped me immensely in my herniated disc recovery journey.
In this article I will explain these methods in a simple way, showing how they work and how you can use them every day to keep your lower back in good shape.
Contents:
Understanding ELDOA and Myofascial Stretching
ELDOA, developed by French osteopath Dr. Guy Voyer, involves precise, targeted stretches aimed at creating space within specific spinal segments and joints, with the primary objective of decompressing the spine, alleviating tension, and enhancing posture and overall spinal function (1).
Myofascial stretching, on the other hand, focuses on releasing tension and improving flexibility in the fascia, the connective tissue enveloping muscles, bones, and organs. This technique employs deep stretching and self-massage to enhance fascial pliability, crucial for overall mobility and body functionality (2).
Benefits of ELDOA: A Focus on Lumbar Disc Health
Spinal Health:
ELDOA exercises target individual spinal segments, making them particularly effective for addressing lumbar disc issues, including herniated discs (2).
Reducing Herniated Disc Symptoms:
ELDOA has been found to alleviate symptoms associated with herniated discs, such as back pain, leg pain, and numbness (3).
Enhancing Posture:
Maintaining proper spinal alignment is essential for lumbar disc health. ELDOA not only decompresses the spine but also strengthens core muscles, which can promote better posture and reduce the risk of chronic pain resulting from poor posture (4).
Benefits of Myofascial Stretching: Supporting Lumbar Disc Health
Fascial Health:
Myofascial stretching plays a vital role in maintaining healthy fascia. Healthy fascia is essential for lumbar disc health as it provides support and flexibility to the spinal column (2).
Pain Reduction:
Individuals with lumbar disc problems often experience pain radiating down their legs. Myofascial stretching can help alleviate this pain by releasing tension in the fascia and improving mobility (5).
Enhanced Flexibility:
Greater flexibility is crucial for lumbar disc health, as it allows for better movement and reduced strain on the lumbar spine (6).
Risk Factors for Disc Herniation
Understanding the risk factors for disc herniation is crucial for preventing this painful condition. Some common risk factors include:
- Lifting inappropriately
- Being overweight
- Experiencing sudden pressure
- Engaging in arduous repetitive activities
- Congenital weakness of the discal tissues
- Chronic dehydration
- Sudden trunk rotation or shearing force
- Straightening or overaccentuating the natural curves of the spine
How ELDOA and Myofascial Stretching Mitigate Risks
ELDOA and myofascial stretching offer unique benefits in mitigating the risk factors associated with disc herniation.
By improving spinal health, enhancing posture, and promoting flexibility, these practices reduce the likelihood of suffering from the effects of improper lifting techniques, acute sudden spinal load, or activities that can put our spines in compromised positions.
Additionally, myofascial stretching can help maintain the health of the fascia, which plays a crucial role in supporting the spine and preventing conditions like disc herniation.
Conclusion
After my introduction to El Doa and myofascial stretching in 2005 I started to study under Guy Voyer and over the next 3 years I was able to become trained in the El Doa method, myofascial stretching, and a whole host of other modalities that I use today with clients.
ELDOA and myofascial stretching provide valuable benefits for individuals seeking to enhance lumbar disc health, alleviate pain, and improve overall well-being.
By incorporating these techniques into your wellness routine, you can take significant steps towards achieving a healthier, more balanced lumbar region.
Whether you’re aiming to manage herniated disc symptoms, prevent disc herniation, or simply enhance your spinal health, the combination of ELDOA and myofascial stretching is a great way to achieve that pain free goal.
If you need any help with your own back pain problems please check out my YouTube channel for a variety of videos geared towards helping people with back pain.
If you would like to book a Free call with me where I can give you some advice on how to best manage your issues then click the button below to set up a time.
References:
- Farooq, M., Bashir, M. S., Arif, A., Kashif, M., Manzoor, N., & Abid, F. (2023). Effects of elongation longitudinaux avec decoaption osteo-articulaire and post-facilitation stretching technique on pain and functional disability in mobile users with text neck syndrome during COVID-19 pandemic: A randomized controlled trial. Medicine (Baltimore), 102(12), Article e33073.
- Schleip, R., et al. (2012). Fascial Plasticity: A New Neurobiological Explanation Part 2. Journal of Bodywork and Movement Therapies, 16(2), 179-191.
- Hussain, S. A., Sajjad, A. G., & Rasul, A. (2022). Comparison of the effects of decompression and ELDOA on pain and disability in lumbar disc protrusion. Rehman Journal of Health Sciences, 3(2).
- Sánchez-Infante, J., Bravo-Esteban, E., Jiménez-Del-Barrio, S., Ceballos-Laita, L., & Herrero, P. (2021). Electrical dry needling versus a non-invasive multicomponent intervention in the treatment of myofascial trigger points in patients with chronic low back pain: A randomised clinical trial. European Journal of Physical and Rehabilitation Medicine, 57(6), 906-914
- Kim, J. S., & Lee, C. H. (2020). The Difference Between the Effects of the McKenzie Neck Exercise and Contract-Relax Stretching on Neck Function of Onion Peelers with Myofascial Pain Syndrome. Journal of Physical Therapy Science, 32(3), 211-215.
- Kibria, M. G., Sonia, N. J., Antara, A., Rahman, M. M., & Abul Fazal, A. I. A. (2023). Evidence-Based Physiotherapy Management of a Patient with Chronic Low Back Pain Having Multiple Disc Herniation with Altered Lumber Spine: A Case Report. International Journal of Physiotherapy and Research, 11(3), 4517-4523.