back inversion table

How to Decompress Your Spine without an Inversion Table

Throughout our lives gravity takes a toll on our spines and causes compression, this can cause you to experience things like back pain, neck pain and poor posture.  Chiropractors use a technique call spinal decompression to reverse the effects caused by gravity and help create space between the bones along your spine.

A chiropractor will use an inversion table to do that but most people don’t have the room nor can they afford to have an inversion table at home.  Let’s look at how to decompress your spine without an inversion table and still feel great.

A Word of Caution

According to Dr Erik Nabeta, a chiropractor in Oakville, “While many people can benefit from spinal decompression and it helps them to relieve back pain it is not for everyone.  Decompression can relieve some of the pressure on your discs and improve pain but if you have had spinal surgery, disc replacements or you suffer from osteoporosis then you should not try decompression.”

Always consult your doctor or chiropractor before trying this at home.

How to do Spinal Decompression at Home

Overhead Stretches:  This is a simple stretch where you start with your feet shoulder-width apart, lace your fingers together and stretches them overhead with your arms completely straight.  Hold this position for roughly 30 seconds and repeat it several times throughout your day.

Child’s Pose:  This is a very easy yoga position that almost anyone can get into.  Start on your hands and knees on the floor or a yoga mat, move your bottom back so that it is on your heels, stretch your arms out in front of you towards the opposite wall and relax into the position.  You can rest here for 10-20 seconds.  This is a great stretching exercise for after a workout.

Cat Cow Stretch:  This is another easy yoga pose to do along with child’s pose.  Again you start out on your hands and knees, knees directly under your hips and your hands under your shoulders.  You simply arch your back up like a cat putting your head towards the floor.  Next lift your head up and arch your back in the opposite direction towards the floor.  You can repeat this exercise a number of times throughout the day.

Bar Hang:  For this exercise you will need a pull up bar, you can grab one at a fitness store that will work with a door frame.  You simply reach up and grab hold of the bar and slowly hang from the bar.  Gradually using more of your body weight to hang, take a few deep breaths and try and hold it for 30 seconds or as long as you feel comfortable.  This is probably one of the more difficult spinal decompression exercises and if you feel uncomfortable in the slightest then it is time to stop.

These are some easy exercises that you can do at home to help stretch out and decompress your spine.