3 Tips On How to Decompress Your Spine at Home The Right Way

3 Tips On How to Decompress Your Spine at Home The Right Way

It is a well-known fact that gravity has a huge influence on our bodies, and it seems that the spine feels that the most. Whenever we are sitting or standing, the spine feels the force of gravitation. We might not feel that as much when we are young, but it surely takes its toll when we are old. So, it is incredibly important to do spinal decompression. Spinal decompressions can reverse the negative effects of the pressure, and they can relieve a lot of pain. In order to save you a lot of money and trouble, we have compiled a guide on how to decompress your spine at home. We have a list of important exercises you’ll find handy, as well as other info that is important for anyone to know before attempting spine decompressions at home.

So, stay tuned with us as we take you on a journey of spine pressure decompression.

What exactly is spinal decompression

Spinal decompressions are exercises and activities that you can do to prevent the pressure on your spine. The pressure can be caused by poor body posture and stance, hard activities. Also, in some cases, it can be caused due to injuries to the back. So, this is exactly why you need to be careful and responsible enough to do them. However, without spinal decompression – many people feel stiffness in the back and the tension might prevent you from doing regular tasks in your life. So, it is important to have some spinal decompression from time to time.

There are several ways in which you can do spinal decompressions – visit a medical expert, use a machine for that, or do exercises in your home. Since the latter option is by far the easiest and most budget-friendly, we’ll focus on that in this article.

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how to decompress spine while sleeping

What do you get from decompression your spine

Since there are several things that can cause the need to decompress the spine, there are also a lot of benefits from doing it. First and foremost, spinal decompression has a positive effect on the vertebral bones and it separates them. This is beneficial because it initially takes off the pressure of the spine, it alleviates pain and uncomforting experiences felt there, and it straightens ups the curves naturally. This will give you a better body posture, improve your breathing, and it will alleviate neck and back pain.

Is it safe to decompress your spine at home?

In general, after you’ve learned how to decompress your spine at home, you’ll be able to conclude if it is safe for you. Basically, it is safe. However, there is a diverse set of spinal conditions that can have different outcomes.

Spinal decompression at home is done by doing exercises. So, if you feel comfortable doing them, it is just as with any workout – it is completely safe. However, if you think that you might be suffering from a serious condition or if you had a severe injury in your spine or nerve damage, we suggest consulting a medical expert before taking up any exercise.

The best way to know if it is safe to decompress your spine at home is by trying it out slowly. Try to do the easiest and simplest exercises and start from there. Push yourself only to the limits of which you are capable of going and aren’t feeling any discomfort.

How to decompress your spine at home: Exercises

In the following text, we’ll go over the most important exercises that will help you alleviate lower back problems and relieve the pain. Remember – if you feel any pain greater than the regular you are feeling in your back, you should stop doing them immediately. However, they are appropriate for all age groups, and you can feel free to try them out:

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1. Stretch

This is by far the safest and easiest exercise. To do it, you need to stand straight. Have your feet about shoulder-width apart. Extend the fingers on your hand and bring your arms overhead. Try to keep your elbow straight and reach towards the ceiling. Stay in this position for a couple of seconds and exhale.

This exercise can be done about 5 times a day without any problem. And, it is workplace-friendly too!

2. Hanging from a bar

If you have workout equipment like a pull-up bar around, this might be a good exercise for you. Just remember that the bar must be strong and sturdy.

To do the exercise, you need to hold on to a bar that is high from the ground – playground equipment does fine. Hang on to it and keep your body hang from it too. Try to remain relaxed without flexing any muscles, Hold on for as long as you feel comfortable doing so.

This exercise should be repeated 2-5 times maximum.

3. Standing stretch

This is a good exercise and requires no equipment too. Just find a strong surface like a sturdy table and hold on to it using both your hands. Lean back and keep your elbows straight. Lean your weight back behind you. Remain in the position for a couple of seconds and breathe naturally. Repeat it a few times during the day.


Besides the exercises above, there are other exercises that might be more challenging. We suggest going to those once you feel comfortable and strong enough to do so. However, it is also important to be well-informed about your condition. So, consult a medical expert and get advice and treatment regarding your situation. Some conditions might require a more serious approach and even an invasive treatment. Still, the exercises above can be done safely by anyone, even if you just feel tired in the back. Another alternative is doing a self-massage or getting a professional massage which can also alleviate lower back pain.

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In general, all the exercises above can be handy to know, and we hope that we helped you make your pain a little bit lower.


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