How to do spinal decompression exercises at home?

The majority of back pain that exists today, is often due to compressive forces applied to the spine. Prolonged sitting is a risk factor for maintaining healthy discs. Over time, spinal compression can lead to upper and lower back pain, neck pain, stiff shoulders, and neck and spine-related conditions like spondylosis and pinched nerves. Fortunately, the solution is remarkably simple. You can reverse spinal compression with spinal decompression therapy right in the comfort of your own home. But there are certain conditions for which spinal decompression should not be used, so make sure your check with your specialist.

Overhead stretches

This is a very easy exercise and does not require any equipment. Follow the steps below to get the benefits of this simple but effective exercise.

1) Stand on even ground with your legs shoulder width apart.
2) Reach both of your arms above your head and then interlace your fingers.
3) Now in this position, with your fingers interlaced and elbows straight pretend you are trying to reach up and touch the ceiling.
4) Hold for 10-30 seconds based on your comfort levels.
5) Complete as needed throughout the day.

Cat Pose/Cow Pose

The cat and cow poses are simple yoga poses that stretch your spine. You’ll alternate between the two.

1) Get on the floor by getting down on all fours.
2) Position your palms so that they are right below your shoulders and your knees are in line with your hips.
3) Now while on all fours arch your back downwards by pushing your torso towards the ground(cat pose), come back up to normal position and now push your torso towards the ceiling creating a hump-like posture (camel position).
4) Alternate between these two positions while holding each for 2-5 seconds.
5)It is important to understand that in this exercise we go from one position into the next without any rest. Each time we do this it is considered one repetition.
6) Complete 20 repetitions.
7) Complete 3-4x/day.

Child’s pose

A child’s pose is what’s known in yoga as a neutral or resting pose. It’s particularly good for lower back decompression.

1)Get on your knees.
2)Press your lower back towards your feet.
3)Bend forward and stretch your arms in front of you to the furthest comfortable place you can reach on the floor.
4)Hold for 15-20 seconds.
5)Repeat at least five times (and throughout the day, if possible).

Spinal decompression exercises can be very helpful to help alleviate pain. But the most important thing you have to stick to do it.