Content

• Steps
• Method 1 of 4: Self Spine Decompression
• Method 2 of 4: Assisted Spinal Decompression
• Method 3 of 4: Stretching the back
• Method 4 of 4: Precautions
• Warnings

If you have to stand or sit for a long time, you may experience pain in your back. Decompression of the spine will help relieve the pain of fatigue, giving you a feeling of renewal. This procedure is simple enough, but it must be done carefully. In addition, do not decompress the back too often, or the pain may worsen. You should also take into account that decompression will not have the desired effect if you suffer from persistent back and shoulder pain. In this case, you will need to see a doctor to treat the pain.

Attention:the information in this article is for informational purposes only.

Steps

Method 1 of 4: Self Spine Decompression

1. 1 Try decompressing your back from a standing position. The procedure is quite safe, so you can use it at any time convenient for you during the day. However, to do this stretch, your arms need to be quite flexible so that they can be brought together in the middle of your back.
   • To begin, bring your arms back and place one palm on top of the other in the center of your spine.
   • With both hands, press down on the spine and at the same time bend backward.
   • Continue doing this until you hear a slight click. However, you should not lean beyond a position that is comfortable for you. Stop if you feel pain or discomfort.
2. 2 Use a chair to decompress. If you need to quickly decompress your back at work or school, you can do it while sitting. It is best to use a low-backed chair. Sitting on the chair, slide to the front edge of the chair. Then lean back with your back until you touch the back of the chair.
   • Place your palms on your forehead and exhale slowly.
   • This will cause the head and shoulders to sink down behind the back of the chair.
   • Eventually, you should hear a click.
   • Do not lean back further than a level that is comfortable for you. Stop if you feel pain or discomfort.
3. 3 Decompress the spine from a prone position. If you find it difficult to decompress while standing or sitting, you can try lying on the floor. However, this exercise will require you to be more flexible. You should be able to grab your big toes with your hands.
   • Do not use this exercise if it hurts to reach your feet. If you feel pain or discomfort while stretching, stop immediately.

   Advice: To do this stretch, lie on a rug or soft mat. Next, turn onto your side and bring your knees to your chest. Then grab your feet with your hands and begin to straighten your legs. Hold in this position until your back clicks, then turn onto the other side and repeat the stretch.

   
   

Method 2 of 4: Assisted Spinal Decompression

1. 1 Lie on a hard surface with your stomach down. You must lie on a firm surface for someone else to help you decompress your spine. A floor or firm mattress is a good choice for this purpose. Lie on your stomach with your hands at your sides. The assistant should be positioned next to you at the level of your head.
2. 2 Let the assistant put pressure on your spine. The assistant should place one palm on the other and then place the hands on your back in the center between the shoulder blades. To begin with, he only needs to press lightly on the spine.
3. 3 Ask a helper to press the spine as you exhale. Make sure the person can hear your breathing. He should press on the spine only when you exhale. To be sure, it will be nice if this person himself tells you when to inhale and when to exhale.
   • There shouldn't be any clicks of the spine yet. The assistant will have to gradually move down the spine to get him to click.

   Advice: the helper should press with his hands in the middle between the shoulder blades as you exhale.

   
   
4. 4 Tell the helper to walk down your back in the same way. The helper should continue to move the arms down the spine. Repeat the procedure for pressing on the spine as you exhale. Eventually, you will find a spot where you will hear some nice clicks.
   • Be very careful when decompressing the vertebrae with someone else's help. This can be dangerous because the other person cannot accurately gauge your comfort level. Communicate with the person throughout the entire process.
   • If you feel pain or discomfort, ask the assistant to stop immediately.

Method 3 of 4: Stretching the back

1. 1 Use a gym ball. A gym ball is good for stretching your back and can also help decompress your spine. To get started, sit on an inflated gymnastic ball. Then slowly move your feet forward to place your back on the ball. Relax completely on the ball. Slowly bend and start working with your knees to roll your body up and down on the ball, allowing it to flex different areas of your back.
   • This stretch does not guarantee decompression of the spine, but it can happen of its own accord while lying on the ball. Try to be patient as this may take a few minutes. Just relax on the ball and enjoy the stretch.
2. 2 Perform a leg-by-leg twist stretch in a seated position. Sit on the floor on a mat with your back straight and your legs extended on the floor. Raise your right leg slightly upward, bending it at the knee, and throw it behind your left leg. The left leg should remain straight on the floor, and the right leg will only touch the floor with the foot next to your thigh.
   • Extend your left arm across your torso and rest your elbow on the right side of your right leg. You should feel the tension right now. With your left hand, push your right knee, gently twisting the spine to the right and slightly back.
   • When you feel a click, get out of the pose, release tension and repeat the exercise on the other leg.
3. 3 Stretch on the bed. Lie on the edge of the bed with the body hanging from it above the shoulder blades. Relax and allow your upper back and arms to slowly drop to the floor. After a full downward stretch, sit down to bend your spine in the opposite direction, then bend down again, and so on, each time lowering your shoulder blades lower and lower from the edge of the bed.
4. 4 Perform a rolling stretch on your back. This is a Pilates stretch that relaxes the muscles in the spinal column. Lie on a mat and bring your knees to your chest with your arms around them. Slowly roll up and down on your back, helping yourself with jerky impulses. Try to feel how each vertebra makes contact with the mat as you roll back and forth.
5. 5 Try spreading your back on the floor. Lie face up on a hard floor (no carpet) and stretch your arms. Keeping your feet flat on the floor, bend your knees about 45 degrees, or just enough so that you can comfortably rotate your hips, leaving your entire back on the floor. You should try to completely press your back to the floor.
   • Place your hands behind your head and push it forward so that your chin begins to move towards your chest.
   • Stop immediately if you feel pain or discomfort!

   Advice: press gently on the back of your head. In this case, without much effort, the spine should click in 1-3 places in the area between the shoulder blades.

   
   

Method 4 of 4: Precautions

1. 1 If you have persistent back pain, see your doctor. Decompression of the vertebrae can temporarily relieve back pain. However, for persistent back pain, it is recommended to be examined by a specialist.
   • Back pain can be the result of long sitting in an uncomfortable position and overexertion during physical activity. In most cases, it goes away on its own over time. However, if the pain persists for several weeks, a medical examination is required.
   • Treatment will depend on the cause of the pain. Back pain is usually treated with physiotherapy, and in some cases, medication is needed. For some conditions, surgery may be needed to relieve back pain.
2. 2 Do not decompress the vertebrae too often. Sometimes it is acceptable to do spinal decompression to relieve the experienced discomfort.However, the constant use of this procedure unnecessarily stretches the back muscles. This can lead to a condition called spinal instability.
   • If you feel the need to frequently decompress your spine due to pain, see your doctor instead of constantly bothering your back.

   On a note: instability weakens the muscles in the back, which leads to the loss of normal functioning of the spine, as well as the muscles and ligaments that surround it.

3. 3 Rely more on back stretching than vertebral decompression. Stretching usually relieves moderate pain better than decompression. To stretch your back, bend forward and then backward. Then make side bends. This should relieve some of your tension.

   Advice: it is best to do this stretch while taking a shower after about five minutes from its start.

Warnings

• Be extremely careful when trying to decompress your back. If you exert excessive force, you can injure yourself. For persistent back pain, it is best to see a doctor.
• Stop immediately when you feel pain. Always pay attention to what your body is telling you.