What are some spinal decompression exercises and stretches that I can do at home?
There are exercises which can work on the premise of spinal decompression and help give you relief of your lower back. However, it is very important to note that these exercises are guides and you should always consult a healthcare professional before commencing them. Furthermore, if the exercises are not indicated they may increase your pain levels, so please be sure to make sure these are suitable for you.
1) Prone Pillow Decompression Stretch
This exercise is to be done off of your bed or a table at home. It will help illicit decompression of the lower back.
1) Get a pillow and lay it on the bed/table.
2) Lie on your stomach and situate the pillow in your pelvic region and situate yourself so that your arms and head are hanging off the bed.
3) Stretch your arms and head downwards towards the floor.
4) Take deep and long breaths when you are doing this exercise.
4) Hold this position for 30-60 seconds. After a couple of days of beginning this exercise if you may hold the exercise for up to 2-3 minutes.
5) Complete this exercise for 20 minutes with 1-2 minute break between stretches.
6) You should feel a nice light stretch in the lower back and this will help allow decompression. If you feel an excessive amount of pain, stop the exercise.
7) If you do not feel the stretch you may add another pillow.
8) If after adding the pillow you still do not feel a stretch then you may add weight and hold onto it as you hang off the table.
9) Complete as needed throughout the day.
2) Side Lying Decompression
This exercise is very effective in helping decompress the lower back. It can be used as a stretch and can be converted into a strengthening exercise (For this exercise be sure to do it on both sides):
Stretch:
1) Lie on your side on your bed or couch.
2) Lie with your knees bent and heels together.
3) Drop your shins off the table
4) You should feel your pelvis drop on one side and your lower back being stretched. You want to hold for 20-30 seconds. This stretch should be completed for 10-15 minutes with 30 seconds breaks between reps.
5) Complete as needed throughout the day.
3) Bar Hang-Ups
If you have a pull-up or chin-up bar this is a great exercise to help reap the benefits of spinal decompression. This exercise literally is exactly what it sounds like; hanging yourself from a bar. Doing this will allow you to decompress the spine and help alleviate symptoms. Below are the steps to follow to complete this exercise safely, along with how many times and how long to do them;
1) Find a bar such as a pull-up or a chin-up bar, or a bar that is very sturdy.
2) Reach up and grab the bar and allow your body to hang on it
3) Once comfortable increase the amount of body weight that is hanging by relaxing your muscles
4) Hold for 10-30 seconds depending on your comfort levels
5) Let go of the bar and put your feet on the ground
6) Take a minute break and repeat 4-6 times
7) This exercise should be completed 2-3x/day
4) Overhead Stretches
This is a very easy exercise and does not require any equipment. Follow the steps below to get the benefits of this simple but effective exercise.
1) Stand on even ground with your legs shoulder width apart
2) Reach both of your arms above your head and then interlace your fingers
3) Now in this position, with your fingers interlaced and elbows straight pretend you are trying to reach up and touch the ceiling
4) Hold for 10-30 seconds based on your comfort levels
5) Complete as needed throughout the day
5) Prayer Stretch
This stretch is going to be performed on the floor. This stretch has been shown to provide a lot of relief for several people.
1) Get on the floor by getting down on all fours
2) Have your glutes touch your feet while on your knees
3) Now bend your hip and reach forward
4) The further forward you can reach the more you will feel this stretch (Be sure to not stretch so much that it hurts)
5) Hold this stretch for 10-30 based on your comfort levels
6) Get back up on your knees and redo the exercise after a minute|
7) Complete exercises 2-3x / day
6) Cat and Camel Exercise
This is another floor exercise which has had great results for patients.
1) Get on the floor by getting down on all fours
2) Position your palms so that they are right below your shoulders and your knees are in line with your hips.
3) Now while on all fours arch your back downwards by pushing your torso towards the ground(cat pose), come back up to normal position and now push your torso towards the ceiling creating a hump-like posture (camel position).
4) Alternate between these two positions while holding each for 2-5 seconds.
5) It is important to understand that in this exercise we go from one position into the next without any rest. Each time we do this it is considered one repetition.
6) Complete 20 repetitions
7) Complete 3-4x/day
