Roll and Recovery Series: Lower back Recovery Intro to the ELDOA Method

The lower back is a common area for aches, pains, and injury.  In my previous post, I mentioned how tight hips can affect the lower back.  Over 80% of adults will experience low back pain in their life, so make sure to work on your hip mobility as well.

The ELDOA system of stretching is a way of using your own body’s fascial connective system and tension to decompress joints.  The lower back is a common spot for degeneration and narrowing of joint spaces, so the ELDOA method is a powerful way to maintain joint space and keep your lumbar spine discs healthy and hydrated.

This method was developed by French osteopath, Guy Voyer, DO and stands for Étirements Longitudinaux avec Decoaptation Ostéo Articulaire, which translates to Longitudinal Osteo-Articular Decoaptation Stretching.

If you want to attempt this type of stretch, be sure to warm up your body first.  The ELDOA is a very active stretch, so do some light walking or gentle stretching before you attempt this movement.

The decompression of the L4-5 vertebral space is accomplished via your body’s position and tension.  Gradually move into the positions, creating tension where indicated and maintaining it as we add position changes.  Don’t relax your tension once your gain it and try and build up tension to a maximum contraction over the 1 minute that you attempt to hold the position.

The first time performing this, you may only be able to hold it 10 seconds.  That is ok.  It is an advanced stretching technique and it will take time to develop the highest levels of tension to decompress the lumbar spine.  So keep practicing, but make sure you don’t press into pain.

Also, when coming out of the stretched positions, reduce your tension gradually so you avoid the rebound effect which can be painful or create injury if done too quickly.  Breathe and maintain posture as much as you can.  Go slowly, take your time, and listen to your body.

Contact PAR 5 Physical Therapy for more info.