In this video, I'm going to show you how to decompress your
back in 30 seconds. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. So, does your back feel jammed up?
Maybe really compressed and what it feels like it needs is
a deep pulling stretch. Well, you're in luck because in this
video, we're going to go over easy decompression exercises
that are going to offer that deep pulling stretch to reduce
pressure on the back. These exercises are especially good
for minor aches and pains in the back but all the way to
more severe conditions such as bulging disc that maybe causing
sciatica. A Note about these exercises, they all work just a
little bit differently. To get the best results, go through
them all, use what gives you the most relief. As a bonus,
all of the exercises can be done at home, require no
special equipment and you may find give relief within 30
seconds. With that being said, let's get started. Here's an
easy decompression exercise that you can do using a sturdy
chair, preferably one without wheels. To get into position,
we're going to start off on our knees. So make sure to put a
pillow or towel underneath them for extra comfort. So, let's go
right next to our chair. You want the front of your thighs
right here touching or as close as possible to the edge and
then from there, you're just going to take your hands and
grip off to the side. Keep your arms straight at the elbow
during this exercise. From here, I'm going to tuck my chin
towards my chest and then put all of my lower body weight
onto my toes. Then, I'm going to slowly lift my knees upward.
We only need to raise our knees about an inch or two. In this
position, you want to allow everything to relax. Don't try
to tighten your core muscles or any muscle period. Just allow
gravity to pull everything downward towards the floor.
You're going to feel a really good stretch form throughout
the back especially the lower back. This is the decompression
traction that's helping take pressure off of everything
including those spinal disc. Hopefully giving instant lower
back and sciatica pain relief but in this position, I like to
hold it for roughly 20 to 30 seconds. And do nice slow
control breathing just let out as much tension as you can from
there you're just going to relax and then repeat this
three to five times I know a lot of people won't have the
arm strength to be able to hold it for 20 to 30 seconds so if
that is the case do the best you can even if it's five
seconds at that point try to do this for 60 to 90 seconds split
into as many repetitions as you like so to take this one to the
next we can start to add some more motions in there to
hopefully open up the back a little bit more so let's get
back into that original position right here this time
around I'm just going to rock my hips forward and backward
like this just very very gently again you'll just notice it
opens up the back a little bit differently so give that one a
try you can also take your hips from left to right kind of like
a pendulum swing so just kind of get back into that
position and take them slowly left to right but go through
all of those positions. If you feel like one is offering more
relief at that point, throw more repetitions in. Here's two
decompression exercises that you can do standing. For the
first one, we need two sturdy objects that are roughly the
same height. Make sure that these can support your body
weight so the edge of a table works. You can also use
something like a desk even two sturdy chairs. To get into
position, put yourself in between them. Take your hands
like this and then point your fingers away from your body and
then rest your hands right at the edge of those objects. What
we want to do is have very good straight upright posture. So
again, don't try to round into this one. We're then going to
put all of our body weight onto our heels or as much as we can
and then, what you're going to do, keeping your arms straight
is just bend your knees and lower your body weight downward
towards the floor. It's kind of like squatting down but
resisting against it with your arms. As you do this, you're
going to really feel a good stretch form throughout back or
really aim to feel it in the lower back. Keep going down as
much as you can and then hold this comfortably for 20 to 30
seconds and do nice, slow, controlled breathing. From
there, you're going to relax, take a breather, and then
repeat this one three to five times. If you want to make this
one more challenging, what you can do is instead of putting
your body weight onto your heels, just place them on your
toes like this. You're going to feel a much deeper stretch into
your back but again, just allow everything to relax and allow
gravity to take your body weight down as much as you can.
From here, you can go over similar motions just like we we
did in the first exercise. So, you can do a kind of like a
hula hoop motion kind of like a rolling motion with your hips.
So, give that one a try. Do it clockwise and then switch it up
and do a counterclockwise and you can also do a pendulum
swing like this from side to side. So, if any of those
motions offer more relief, throw more repetitions in at
that point. So, if you only have one sturdy object, you can
also do something similar. The only thing is with this one,
make sure that it doesn't irritate your wrist. So, if you
have anything like carpal tunnel or something like this,
I would kind of make sure that before doing this, you're able
to even get in this position. So, what I'm going to do this
time around is just get really close to whatever object that
I'm using. If you're able to try to put your hands off to
your side like this but you can put them forward. From here,
we're going to have our thighs touching the edge of that
surface and then I'm going to do a very similar motion. I'm
going to keep my back straight, put all of my body weight onto
my toes like this and then from there, I'm just going to allow
gravity to take all of my body weight downwards. So, just
relax into this one as much as you can. This one actually
feels really really good. Again, try to hold this one for
20 to 30 seconds. You're just going to relax and then you're
going to repeat this three to five times. An easy
decompression exercise that you can pretty much do anywhere
including at work. For this one, we need a sturdy chair.
Again, preferably without wheels but this time around, we
need one with armrest. To get into position where you're
going to do is sit right towards the edge of that chair.
Take your hands, grip right on to the armrest. You're going to
straighten your legs and place all of your lower body weight
onto your heels during this exercise. From here, pretty
straight forward. We're just going to slowly lift our body
upward like this. Go up as far you can. In this position,
allow everything to relax. Don't try to tighten anything.
Just like gravity, take all of your body weight downward.
You're going to feel again, a very good decompression
traction throughout the back. It usually feels really good.
Try to hold this for 20 to 30 seconds and do nice, slow,
controlled breathing. If you're not able to hold it for that
long, do the best you can. Try to hold this roughly for 60 to
90 seconds split up into as many reps as you like. Again, I
like to try to do this one for 20 to 30 second holds for three
to five times. If you would like to take this one to the
next level, what you can do is start to put some more motion
in the back. So, try to do that hip pendulum swing like that.
See how it feels. You can also do a rolling motion like this
and throw in more repetitions on any position that helps you
out a little bit more but this is something that you can use
throughout the day. Here's an easy decompression exercise
that you can do in bed or on a floor In fact, if you have a
lot of back tightness and pain, I would recommend doing this
one daily. It's going to be based off a popular yoga pose,
the child's pose but I'm going to show you how to take it to
the next level. To get into position, let's start on all
fours like this. I like to have my hands slightly out in front
of me. From there, I'm going to tuck my chin towards my chest
and then rock my whole body backward like this, taking my
bottom towards my heels. Go back as far as you can. You
should feel a D opening stretch form throughout the whole back.
When you can't go back any further to intensify the
stretch, take your fingers, crawl forward as much as you
can. It will really intensify it and then from there, you
want to allow your chest to sag downward towards the bed or the
floor. Again, you're going to feel a deep opening pulling
stretch through the whole back and it usually feels really
really good. Hold this comfortably for 20 to 30
seconds but if it feels good, you can hold it for longer and
do nice, slow, controlled breathing. Let out as much
tension as you can. From there, you're just going to relax,
take a breather, and then repeat this three to five
times. With each repetition, try to build into it just a
little bit more. So, this is how we can take it to the next
level. Instead of keeping our upper body straight, tilted
towards one side a little bit. So, I'm going a little bit
towards my right. As you do this, what you're going to
notice is it intensifies that stretch on the up opposite
side. So, if you have a lot of one-sided lower back pain or
even sciatica, tilt your body towards the other side and
you'll notice it might relieve it a lot more. So, give that a
try towards the right and also towards the left. If any of
those positions offer you more relief, throw more repetitions
in at that point. If the exercises help, please support
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please leave them below. I'll get back to you as soon as I
can. Thanks for watching.