Tips For Decompressing Your Spine

If you are experiencing back pain, you might make the decision to decompress your spine. A doctor or a chiropractor can help you with this. However, you will want to maintain the decompression work that they do in between sessions because you likely don't have the time or the money to go every day. Maintaining the decompression that the professionals do can help you stay pain free throughout the week or the month. Here are some tips for decompressing your spine at home.

1. Lie Out Fully on the Floor

The first step to decompressing your spine is to lie out on the floor. Be sure that you are lying somewhere that has enough space to allow you to stretch your arms and legs out fully. You don't want to worry about having to avoid furniture during this. You also want to potentially have something nearby that will allow you to pull yourself up again if your back pain is especially bad. Consider using a yoga mat or a Pilates mat to add cushion to your back, or do this move in a carpeted area.

2. Bring Your Knees to Your Chest

Once you are on the floor, bring your knees to your chest. Wrap your arms around your knees so that they are stable. 

3. Rock Back and Forth

The next thing that you want to do is, with your arms still around your knees, rock from side to side. Do this slowly at first in order to give yourself time to get used to the motion and to balancing on your back. This will allow fluid to move more easily to your spinal area and stretch it out a little bit so that it is less compressed. This can help ease your pain. Do this for a few minutes.

4. Cross Your Legs and Pull Them Into Your Chest

Next, take your legs and cross them. Pull them into your chest.

5. Perform Curl Ups

Finally, put your arms behind your head so that your hands are touching the back of your head. Slowly move so that your left elbow is touching your right crossed knee. Then, return to center. Move so that your right elbow is touching your left crossed knee. Return to center. Do these curl ups for a few minutes slowly, allowing your back to stretch out in either direction. This will fully restore the flow of fluids.

For more information, talk to a company that specializes in spinal decompression, such as Hiler Chiropractic and Vax-D Decompression Center.

Share