How to Decompress Your Spine at Home
Key takeaways:
Spinal decompression helps open up the spaces between the vertebrae in the spine. This can be helpful for those with a herniated disc, pinched nerve, or sciatica.
Spinal decompression therapy can be done in-office with a physical therapist. But you can do some exercises at home to relieve pressure in your spine.
Certain stretches can improve mobility in your back and reduce pressure on the discs. Equipment — such as an inversion table, foam roller, pull-up bar, or back extension machine — can also help get you in positions for spinal decompression.
If you have back pain that gets worse when you sit or stand for a long time, spinal decompression therapy might help. This treatment creates space between the vertebrae, reducing pressure on the discs in your spine. Physical therapists and chiropractors can perform in-office decompression using specialized equipment. They often use a special table to relieve pressure in your spine through positioning and gentle stretching.
It should be noted that the research behind spinal decompression therapy isn’t robust. But some research suggests that in-office spinal decompression helps. When combined with routine physical therapy, it can reduce pain and improve function in people with low back disc herniation.
But what if you don’t have the ability to see a physical therapist or chiropractor regularly? There are some exercises you can try at home. Here, we’ll walk you through some moves that can help.
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How can you tell if your spine is compressed?
A common symptom is low back pain that worsens with prolonged standing or standing. You may also experience pain, tingling, or numbness that radiates down your leg, a condition known as lumbar radiculopathy. The nerves of your legs exit through small spaces in the spine. They can be irritated or compressed by the discs or changes in the spine due to arthritis.
People with a few conditions may benefit from spinal decompression. These conditions include:
Of course, it’s best to see a healthcare professional to confirm a diagnosis before trying any kind of treatment.
Is it safe to decompress your spine at home?
Yes, for most people, it’s safe to perform the exercises and techniques outlined here at home. But there are a few exceptions. Be sure to get clearance from a healthcare professional before proceeding if:
Your back pain resulted from an injury, such as a fall or car accident.
You’re pregnant.
You’ve had spinal surgery.
You have osteoporosis in your spine.
You have weakness in one or both of your lower extremities.
Wondering why your back hurts? One of these common causes of back pain could be the culprit.
Sitting for too long can lead to back pain. But frequent breaks, ergonomic changes, and massage therapy can help.
Yoga can help with back pain. Try these nine yoga poses to improve flexibility and ease stiffness through movement.
In general, pay attention to your body. If you experience increased pain or worsening symptoms, stop the exercises and consult a healthcare professional.
How to decompress your spine at home
There are several ways you can decompress your spine at home.
1. Do gentle stretches
Research has found that exercises — including stretches and core strengthening — help to decrease pain and increase function in those with low back pain. The stretches not only help to improve overall mobility and prevent muscle imbalances, they also can help reduce pressure in your spine. Exercise also helps increase circulation in the muscles and soft tissues, reducing stiffness and preventing muscle spasms.
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2. Use an inversion table
You can also purchase an inversion table for home use. This device consists of a platform with straps to secure your body. The platform tilts backward to allow gravity to stretch your spine and increase the disc space between vertebrae.
Evidence for traction with inversion tables is conflicting. But some small studies suggest it helps with short-term pain relief from sciatica. It’s important to note that there are several medical reasons to avoid inversion therapy.
3. Use gym equipment
If you don’t want to buy an inversion table, you can also use gym equipment to help decompress your spine. If you have access to a pull-up bar, hold onto the bar with both hands, letting your legs hang free. Hang in this position for around 30 to 45 seconds to help stretch out your spine.
You can also use a back extension machine. Lying face down, hook your feet into the support straps and let your torso hang down toward the floor.
4. Try foam rolling
A foam roller is a relatively inexpensive way to help loosen up your spine. You can do simple stretches with it, as well as use it to help position your body in different ways. These approaches can ease muscle tension and improve mobility.
5. Practice good posture
If you don’t have good posture, it can eventually compress the spine and lead to neck and back pain. If you use a computer regularly, ensure your workstation is set up to support your back and promote good posture. Make a point to avoid slouching. When sitting, use a chair with a lumbar support and place your feet flat on the floor.
What spinal decompression exercises can you try at home?
For those with a herniated disc, research has found that exercises with the trunk in extension will provide the most relief. The idea is that repetitive flexion (bending forward) can put too much pressure on the disc, whereas extension (bending back) can help relieve that. That said, flexion stretches can still be helpful.
Before starting these decompression exercises, consider doing a short warmup first, such as 5- to 10-minutes of walking or riding a stationary bike. It’s a good idea to do a full-body stretching routine a couple of times a week to prevent muscle imbalances.
These exercises shouldn’t increase your pain or cause other symptoms, such as pain or tingling down your leg. If they do, stop what you’re doing. Only do the exercises that help decrease your symptoms.
1. Child’s pose
The child’s pose stretch elongates the muscles in the back, shoulders, and hips. It also opens up the spaces between the vertebrae to take the pressure off of the discs.
Step 1: Start on all fours, with your hands below your shoulders.
Step 2: Keeping your arms outstretched in front of you, move your hips back to sit on your heels.
Step 3: Looking down at the floor, hold this position for 15 to 30 seconds.
Step 4: You can also walk your hands over to each side for more of a side stretch. This is helpful if you have pain localized on one side.
Step 5: Return to the starting position, resting on all fours.
Step 6: Repeat 5 to 10 times. Repeat 2 to 3 times a day.
2. Cat-cow
The cat-cow exercise is another good stretch. It relieves tension in the muscles in your back and shoulders, while also opening up the spaces in your spine.
Step 1: Start on all fours with your hands under your shoulders.
Step 2: Round your back as you push your spine toward the ceiling. Let your head fall down as you focus on drawing your belly button in towards your spine. Hold for 5 seconds.
Step 3: Next, extend your neck up as you look towards the ceiling, while arching your back, so your belly moves towards the floor. Hold for 5 seconds.
Step 4: Repeat each direction 5 to 10 times. Repeat 2 to 3 times a day.
3. Downward dog
Downward dog is a yoga pose that stretches your spine. It also loosens up the muscles in your shoulders, back, and hamstrings.
Step 1: Start on all fours with your hands under your shoulders.
Step 2: Lift your knees off the mat as you straighten your legs, keeping your arms on the ground. You may need to walk your feet back.
Step 3: Shift your hips toward the sky, keeping your hands firmly on the floor in front of you. Your legs should be straight. Press your heels down towards the floor.
Step 4: Hold this position for 5 to 10 breaths.
Step 5: Return to the starting position.
Step 6: Repeat 5 to 10 times. Repeat twice a day.
4. Cobra pose
Cobra pose is a yoga pose that puts your spine in extension. Ease into this slowly. Or avoid it if you have tight lower back muscles.
Step 1: Start by lying on your stomach. Bend your elbows and place your hands near your ribs.
Step 2: Slowly push up, lifting your chest off the floor. Keep your hips and legs on the floor.
Step 3: You can do a low cobra by resting on your forearms. For a full cobra, press all the way up until your arms are straight. Stay within your pain-free range. You can work your way up to a full cobra.
Step 4: Hold for 3 to 5 seconds.
Step 5: Return to the starting position.
Step 6: Repeat 3 to 5 times, once or twice a day.
5. Standing back extension
As the name implies, this standing back extension exercise also puts the trunk in extension. This is a good move if you’ve been sitting for a prolonged period of time.
Step 1: Stand with feet shoulder-width apart. Place your hands at your waist.
Step 2: Arch backward gently as far as you can comfortably go. Let your hands at your waist support your back.
Step 3: Your head should be in line with your body.
Step 4: Hold for 3 seconds.
Step 5: Return to the starting position.
Step 6: Repeat 5 times. Perform this move several times a day.
6. Overhead stretch
This simple overhead stretch exercise can be done sitting or standing. It stretches all the muscles in your back while gently decompressing your spine.
Step 1: Stand or sit straight up, with your shoulders back.
Step 2: Interlace your fingers and raise your arms overhead, with your arms straight.
Step 3: Reach towards the ceiling, feeling the stretch through your torso.
Step 4: Hold for 20 to 30 seconds.
Step 5: Return to the starting position. Repeat 5 to 10 times, several times a day.
When should you see a doctor about spinal compression?
Most cases of new back pain improve within 2 to 4 weeks. If your symptoms don’t improve, worsen, or if you start having leg weakness, you should follow up with a healthcare professional. They can evaluate you and provide guidance for next steps. A physical therapist can also develop a treatment plan to help relieve your symptoms.
The bottom line
Spinal decompression helps people with low back pain from herniated disks and radiculopathy. It creates space between the vertebrae and relieves pressure on the discs and nerves. A physical therapist can perform spinal decompression or traction in their office. But you can also do spinal decompression at home. This can include doing specific exercises that stretch the spine or using certain exercise equipment for positioning. To help prevent back pain from coming back, it’s important to keep up a regular exercise routine that includes stretching and strengthening your core muscles.
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References
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