5 Simple Spinal Decompression Exercises You Can Do at Home

Last updated: March 2018. Spine decompression is one of the most effective natural treatments (yet mostly overlooked) for back pain and sciatica.

It has been proven to work for bulging and herniated discs, sciatica, degenerative discs, lumbar strains, spinal arthritis and post surgical lower back pain.

How does Spinal Decompression Work?

Spinal decompression exercises can provide near instant back pain and sciatica relief by removing pressure placed on nerves where they exit your vertebrae (by reversing the direction of compression along the spine).

Even a mild increase in space brings a mild suction effect which allows bulging and even herniated discs to return to their proper position.

Spine decompression treatments have corrected herniated and bulging discs pressing on nerves time and time again – without surgery.

Sciatica can be eliminated and even arthritis sufferers find tremendous relief (in minutes) using spinal decompression.

 The most affordable and cost effective solution is to have a decompression machine at home.

See my review for the Top 2 Home Spinal Decompression Devices

…But if you can’t afford that right now – You can use an excellent standing stretch with no device at all – Right now.

The Best Spinal Decompression Exercises

Here are the best spine traction exercise you can do at home:

Exercise #1 – Spine Decompression by Hanging 

Watch Dr. Mark Wiley show how use hanging to do disc decompression exercises. You may need a partner to help you do this stretch, as shown in the video.

Exercise #2 – Spinal Decompression On an Exercise Ball

Another option is to get a large exercise ball and lie across it facing up. Now roll your head and body backwards. This allows your back to arch.

This is a good exercise, it can get you through the day, though it’s not as effective as an inversion table or the Nubax Trio device.

One more thing you should know is that inversion therapy, which has been around for over 2000 years, has been shown so effective that 70% of those who tried it were able to cancel upcoming back surgeries.

Exercise #3+4 – Lay on Your Stomach / Bring Knees to Your Chest

A simple low back pain decompression “trick” is to simply lie on your bed, on our stomach, and place 1-2 firm pillows under your hip bone area.

The 4th exercise is to bring your legs toward your chest, and hold it (while breathing normally) for 30-60 seconds. Than take a 2-minute break and repeat.

See Activ Chiropractic on YouTube demonstrating both these exercises:

Exercise #5 – Neck Decompression Simple Exercise

Start with a warm up: Sit up in your chair, take a deep-breath and roll your shoulders up and down and twist your neck from side to side – slowly.

Next, you’ll need a foam roller for this great neck traction and massage exercise. I found it on Goop.com and in my experience it relives neck pain immediately:

1. Lie down on your back and place the roller at the base of your skull, taking your hands to either end of the roller to stretch your arms and keep the roller steady.
2. Inhale and turn your head to the left, feeling the roller gently massage your neck.
3. Exhale to fully rotate your neck to the right.

For more powerful neck decompression at home – see this post.

Pro Tip

I highly recommend that you use a neck traction pillow at night, to do neck traction and promote healing while you sleep. The right pillow can prevent waking up with a stiff neck altogether.

And now over to you:

What’s your experience with back and neck stretches at home? Do you have another tip to share with us?

To you health and happiness,

Meital

Related Posts

How to Relieve Sore Muscles in 30 Minutes (Naturally)