Spinal Decompression at Home

Spinal Decompression Westchester

Inevitably, gravity causes pressure on the spine while sitting and standing, and can result in postural problems, neck pain, and low back pain. With the help of spinal

decompression, this reverses the effect by gently pulling on the spine and giving space between the bones of the spine. In addition, spinal decompression also reverses the spine by allowing it to move in the opposite direction in which gravity pushes it. Spinal decompression can be done with exercises or with a machine, and in this article, you will learn about how it can benefit you, as well as how to perform these exercises in the comfort of your own home. There are several benefits of spinal decompression, which include the following:

  • It takes pressure off the discs of the spine 
  • It gives more space for the nerves that exit the spine
  • It can improve blood flow in the region
  • It allows the spine to move in the opposite direction that gravity places it in

Keep in mind that spinal decompression places pressure on the bones of the spine and if you have any of the following conditions listed below, then you should not be performing any spinal decompression exercises. 

  • Spinal fracture
  • Spinal fusion surgery
  • Osteoporosis
  • Artificial disc placement in the lower back
  • Pregnant
  • Increases pain from performing any of the exercises

Spinal Decompression Exercises at Home
Not all of these exercises are suitable for everyone and if you experience any pain while doing so, then stop the exercises immediately.

Overhead Stretch: Stand upright with your feet shoulder width apart, and interlock your fingers, bring your arms over your head. Your elbows should be completely straight. Reach toward the ceiling and hold this stretch for 20-30 seconds. You can repeat this exercises 4-5 times a day, multiple times a day.

Bar Hang: If you have a pull-up bar or playground equipment, you can reach and hold on the bar so your body weight is hanging while taking some deep breaths. You can hold this position for 20-30 seconds or however long you are capable of doing it. You can repeat this 2-3 times a day, multiple times a day. 

Standing Kitchen Sink Stretch: Hold on to a sturdy surface, such as a kitchen sink, and slowly lean back and straighten out your elbows completely. Your weight should be leaned behind you and you should keep this position for at least 20-30 seconds, while taking deep breaths. You can repeat this 2-3 times, multiple times a day.

Prayer Stretch: You can perform this stretch on a mat and begin on your hands and knees. You should sit back so your bottom is touching the heels of your feet. Then reach your arms over and in front of you on the floor and you can relax in this position for 10 seconds. You can repeat this in multiple directions (forward, left, right) three times each for 10 seconds. 

Cat Cow Stretch: You can begin this stretch by getting on your hands and knees and be sure that your knees are underneath your hips and your hands are underneath your shoulders. Arch your back slowly as far as you can and move your head towards the floor. You can reverse the position by lettering your back fall towards the floor, while you are looking up toward the ceiling. This exercise can be performed 20-30 times a day, multiple times a day.

Laying on Back with Your Feet on the Chair: Although this is not an exercise, it is a helpful position for those who are experiencing severe pain and are not able to relieve it with other stretches or exercises. This takes pressure off of the lumbar area. You can get on the floor and position a chair in front of you. Then lay on your back and place your lower legs on the chair, with the edge of the chair meeting the back of your knees. Then, relax in this position for 5 minutes or so, or for as long as you feel comfortable being in this position.

Hopefully these exercises are helpful to you. If you would like to meet with an expert in spinal decompression chiropractor Westchester, feel free to contact us to schedule an appointment. We will gladly help you in guiding your spinal decompression. Our team is extremely well-versed in alleviating back and neck pain for our clients. Contact us any time for spinal decompression Westchester or simply search “spinal decompression near me” for a chiropractor in Westchester.

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Los Angeles
8810 South Sepulveda Blvd Los Angeles,
CA 90045

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Have a question? Contact us today. We welcome patients from all over the world and would like to help you look your best. Whether it’s regarding a small headache or post-surgical rehab, Dr. Korayem is experienced and will be able to recommend what’s best for you.

8810 South Sepulveda Blvd,
Los Angeles, CA 90045

310 620 8266
appointments@advancedspinesports.com

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