3 Ways to Decompress Your Spine

A lot of people often complain of their low back feeling 'compressed' or 'jammed'.

I see a lot of clients with Herniated Discs, Disc Bulges, and Degenerative Disc Disease that require more specific and supervised spinal decompression techniques such as Non-Surgical Spinal Decompression, Cox Flexion Distraction, or Pelvic Blocking.

For the rest of you, here are 3 exercises you can do at the gym to decompress your lower back:

#𝟏 𝐄𝐥𝐚𝐬𝐭𝐢𝐜 𝐁𝐚𝐧𝐝 𝐊𝐧𝐞𝐞𝐥𝐢𝐧𝐠 𝐁𝐫𝐞𝐚𝐭𝐡𝐰𝐨𝐫𝐤
• Grab a thick elastic band that can support your body weight and wrap it around a bar.
• Reach up & grab the elastic band with both hands
• Use the assistance of the band to kneel aligned directly under the bar
• Try to re-grip higher up on the band
• Relax your body and focus on your breathwork
• Let the band decompress your body up and down with each inhalation and exhalation
• Use the band to help pull yourself up to a standing position

#𝟐 𝐓𝐢𝐩𝐭𝐨𝐞 𝐇𝐚𝐧𝐠𝐬
• Reach up and hold on to the bar (you may need to use a small step if it is too difficult to reach).
• Slowly begin to hang on the bar and let more and more of your body weight hang, but keep your toes on the ground for additional support.
• Again, try to relax into this position and take a few deep breaths.
• Hold for 20-30 seconds or whatever is comfortable for you.
• Repeat 2-3 times, several times a day.
• If you have shoulder pain with this, do not perform it.

#𝟑 𝐃𝐞𝐚𝐝 𝐇𝐚𝐧𝐠𝐬
• Reach up and hold on to the bar (you may need to use a small step if it is too difficult to reach).
• Slowly begin to hang on the bar and let more and more of your body weight hang.
• Again, try to relax in this position and take a few deep breaths.
• Hold for 20-30 seconds or whatever is comfortable for you.
• Repeat 2-3 times, several times a day.
• If you have shoulder pain with this, do not perform it.

🙏🏽 If this causes more back pain or radiation down the leg. STOP. You may have a spinal joint instability issue. Hanging from the bar creates a traction force that creates more instability triggering pain. It's important to see a Chiropractor who can address the underlying cause of your back pain.