If you deal with chronic or even occasional back pain, you may have wondered about spinal decompression. What is spinal decompression, and is it good for your spine?
What is Spinal Decompression?
A compressed spine results when too much pressure is put on your spinal discs, cord, and nerves. Gravity can cause spinal compression, but poor posture, misalignment, and the stress of sitting most of the day speed up the process and result in a bulging or herniated disc.
Spinal decompression is used to relieve the pressure and alleviate painful symptoms to counteract that process. It works by gently stretching your spine and expanding the space between vertebrae so water, oxygen, and nutrient-dense fluids can reach the disc.
As the space between your vertebrae and nerves increases, painful symptoms are alleviated, and healing begins.
Is it Good to Decompress Your Spine?
Many people have found relief in their back pain from spinal decompression. Especially those who suffer from:
- Back or neck sciatica
- Bulging discs
- Herniated discs
- Degenerative disc disease
- Posterior facet syndrome
- Injured or diseased nerve roots
Spinal decompression also encourages disc and joint alignment to prevent further injuries and discomfort and helps other therapies to work more effectively on the spine and spinal discs.
Safely Decompress Your Spine From Home
You can benefit from spinal decompression from the comfort of your home or gym. Just make sure to check with a doctor or chiropractor before starting if you have a history of spinal injuries, a fracture, tumor, abdominal aortic aneurysm, advanced osteoporosis, or have metal implants in your spine.
Here are some free and easy ways to encourage spinal decompression.
Bar Hang-ups
Reach up and grab a pullup bar. Allow your body to hang and increase the weight slowly by gradually relaxing your muscles. Do this for 10-30 seconds, take a one-minute break, then repeat four to six times twice a day.
Overhead Stretches
With your legs should-width apart, stand on even ground and reach your arms above your head. Interlace your fingers and straighten your elbows. Reach up to the ceiling holding the position for up to thirty seconds. Repeat throughout the day as needed.
Prayer Stretch or Child’s Pose
Get on the floor on all fours. Lower your bottom half so that your glutes touch your feet. Bend at your hips and reach your arms forward on the floor. Hold the position for thirty seconds, rest, and repeat two to three times daily.
Cat Camel Exercise
Start on all fours keeping your arms and knees in line with your hips. Arch your back by pushing your torso forward, then pull your torso in the opposite direction towards the ceiling, rounding out your back. Complete twenty times and repeat three or four times a day.
Get the Most Out of Spinal Decompression
While stretching at home can prove beneficial, it’s best to work with a professional if you’re ready to get rid of back pain for good. Our Spine Health & Wellness team can help identify what’s causing your back pain and get you on the fastest track to healing. Make an appointment today!