How to Decompress Your FULL BACK for Instant Pain Relief

In this video, I'll show you how to

decompress

your

entire

back

for

instant

pain

relief

. Stay tuned! Hello everyone, Dr. Rowe from SpineCare in Saint Joseph, Michigan. In this video, I'm going to share with you my favorite spinal

decompress

ion exercises, which will target virtually everything from the base of

your

neck to your tailbone. They are safe, effective and can be done at home and the other great part is that they will not require any special equipment. You may find that this gives you fast,

instant

relief

from

back

pain

– in as little as 30 seconds! So let's get started and decompress your lower back, middle back, and upper back right now!

All of these stretches and decompression pulling exercises will focus on the entire spine or entire back, but I know that people will have to work a little more on a certain area of ​​the back. So let's put emphasis on those points. Let's work from the upper back and then move to the middle of the back, all the way to the lower back. The first will be for most of the neck and upper back. I'm going to use a flat raised surface for this. You can use the edge of a bed, chair, or desk. I'm also going to use a towel for this, just a towel to dry my hands.   If you don't have one, I'll show you how to do it without a towel.

I'm going to start on my knees, so put a pillow or towel underneath. The first part, let me show you how to do this decompression stretch without a towel. If you touch the back of your head right here, you will find at the base of your skull two large bumps. That's our point of contact for that. I'm going to take this part of the palm, just the fleshy part, and I'm going to take those points and put my hands around my ears.   So see how I do this. I cup the ear and then place my palm right over those two points.

I'm going to bend my elbows like this and then I'm going to get into a kind of yoga pose known as child's pose. I'm putting the back of my arms on that elevated flat surface and then I'm going to anchor the weight of my upper body like this. The movement is simple, basically I'm going to start lowering my butt towards my heels while my palms here are raised towards the ceiling, and when you do this you will feel a great stretch, a decompression stretch. on the neck that reaches the upper part of the back. The further you lower your butt to your heels, you will start to feel it all the way down your back, possibly all the way to your tailbone.

Go down as far as you feel comfortable. Once you feel a big stretch, hold this for up to 15 seconds. You're just going to relax, from there take a breath and then repeat, and when you repeat, try to lower your butt towards your heels a little more to make sure you get that extra stretch. Do this five

full

times. How I like to do this one, with the towel, because I think it stretches better, is take the towel, put it around the base of your neck and then do pretty much the same thing, but you're just going to take the ends right here and what What you're going to do from there is pull, almost at an angle like 45 degrees, while then lower your butt.

I feel like this stretch is a little stronger and easier to control. Obviously, I think it's a little more comfortable too, but try them out and choose the one you think works best for you. So the next way to decompress our

full

back will put a little more emphasis on the middle back. Especially between the shoulder blades. Let's do this one at the edge of a bed. So the first part, what I'm going to do is roll up a large bath towel and place it over the shoulder blade region. This will help create a pivot point to help the traction open that spot up a little bit more and then from there I'll just lower my head and shoulders off the edge of the bed.

When you do this, gravity will help take it and the traction will open up the upper back, towards the middle of the back, the region of the shoulder blades. Try to go as low as you can. When you reach a very comfortable stretch, try holding it for 15 to 30 seconds.   Come back up, take a breather, and then from there do five full reps. Really focus on your breathing while you do this too because it will help reduce tension a little more.  The way to take this to the next level is to take our hands, place them behind our head like this, and then simply move our elbows toward the floor.

When you do this, you will feel a big stretch between your shoulder blades and also between the area where that towel is located. Actually, try to intensify that stretch as much as you can.   Again, hold this for 15 to 30 seconds and do five full reps. You can also do a different variation where your hands are more extended, like this. Try them both and choose the one you think is a little better for you. If you want to take this to the next level, let's take a small weight like a water bottle and just straighten our elbows like this and let the weight come down.  Then we lower our head to the ground and then our arms and the water bottle also lower at the same time.

This will put a big stretch on your mid back, and again you should hold this for up to 30 seconds and do five full reps. From there, you can change the location of the towel and cycle through different locations as needed. So one of my favorite ways to decompress the defender at home is to use the cobra stance. This will be especially good for anyone who has low back pain or sciatica caused by a pinched nerve or a bulging disc, something like that in the lumbar spine. I'm going to use a rolled sheet for this. Let's place it on the lower back, especially on the place that you can identify with that pain.

We can do this in bed or on the floor. So, in cobra pose, what I'm going to do is lie on my stomach like this and I'm going to lift my upper body, kind of arching my lower back, while my hips and pelvis stay as close as possible. flat as possible. Try to make sure they don't pick them up. You can start by doing a half cobra or, if you can, move on to the full cobra. How to intensify this is that we will then take our arms and move them forward and loosen the sheet in the lower back.   What you're going to notice is that wherever that sheet is located, it really puts a good pivot point there and intensifies that pull on your lower back.  Just go to your comfort level.

Once you reach that point, take a slow, controlled breath and try to hold this position for up to 30 seconds. From there, you can relax and then just try to do five full reps, going a little further each time to help decompress those spinal discs, and then just from there you can move the sheet up and down the back. lower back to target different points. In the next decompression exercise, we are going to go to the edge of a bed. Place it where your hips are on the edge and place a pillow underneath for comfort. Then I'm going to support the weight of my upper body with my hands, like this.

You may also be able to do this on a couch, as it will probably be a little lower than a bed. So the movement is very simple. What I'm going to do is tuck my chin toward my chest and then just crawl with my hands as far as I can reach.   Actually, just use your fingers to propel yourself forward. When you do this, you will feel a lot of traction being generated from your upper back to your lower back. Go only up to your comfort level. You can hold this position for an extended period of time: 30 seconds, 45 seconds, possibly even a minute if you're comfortable, but you just want to focus on nice, controlled breathing, and when you're ready, just simply raise your arms again like this. .

Take a break and then repeat. In the next session, go a little further just to get that extra traction, that decompression, on those spinal discs to help relieve pressure and hopefully give you more relief from pain and tension. If you want to achieve an even more intense stretch with this, instead of leaning on your hands, what you can do is do it on your elbows. This will put your back in a slightly different position, and again you will feel a great stretch in your lower back, middle back, and upper back, and from there you can just bring your arms up. more   to try to get that extra stretch.

Hold for 30 seconds five times. Here's another decompression exercise you can do on the edge of a bed or couch. I will support my upper body weight on the couch or bed and also put a pillow under my stomach for additional support. From my hips to my knees, my legs should point toward the ground. I'm also going to rest the lower part of my body weight on my toes, like this. So already in this position, you should feel a gentle stretch in your lower back. This is how we will focus on achieving all-wheel drive at the rear.   Let's take our arms and stretch them out at the elbow, and tuck our chin slightly into our chest, and then take our fingers, right here, sink into the bed or the couch and just move forward as far as we can.

When you do this, it will intensify the traction on your upper back, your middle back, and then your lower back. Just go to your comfort level.  You should do slow, controlled breathing while doing this and hold it for up to 30 seconds if you feel comfortable. You can do it longer, 45 to 60 seconds, but from there you'll just relax, take a breath, and then do it again, and on the next one, go a little further (with your fingers). ) to help increase those spinal joints and relieve more pressure on the spinal discs with that decompression traction. How to take this to the next level, what we are going to do is take our towel and do an exercise very similar to the first one.

Let's put it at the base of the skull, and then rest the weight of the upper body on the elbows like this, tuck the chin towards the chest and we're going to take the two ends (with our hands) and we're just going to pull forward with it. When you do this, you will feel a great pull, a great stretch in your upper back, going down to your lower back. Again, try to hold this for up to 30 seconds, or longer if you're comfortable, and then you'll just relax and then do five full reps.   Each time, go a little further just to help open up the spinal joints and provide more pain relief.

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