Back pain is an unfortunate but all too common fact of life for many people. The causes of back pain are numerous, but one typical cause is compression of the spinal column. Poor posture, improperly performed exercise and even daily activities can contribute to discs in the spinal column compressing together. This can pinch nerves and twist muscles and in turn create often-severe back pain. If the problem is especially severe, professional medical therapy is available. However, for most people, several decompression exercises will help alleviate the pain.
Decompression Exercises
One less recommended method for decompressing the spinal discs involves suspending the body so that gravity naturally stretches and relaxes the spine. Without your feet counteracting the natural pull of gravity by maintaining contact with the ground, your spine is free to decompress and the discs in turn are allowed to regain their natural alignment as well as receive oxygen. Accomplish this by hanging from a chin-up bar, allowing your shoulders and arms to support the weight of your body. Take note that performing this for extended periods can actually cause spasms in the back muscles; thus, it is not often recommended for performing at home. Instead this pseudo-exercise is best left to be done under supervision of a medical professional.
For a more at-home type of disc decompression, you can instead opt for some types of stretches designed to alleviate compression in the back. Lie down flat on your stomach with your legs stretched out behind you. Then, use your arms to lift the front half of your body off the ground while still keeping your legs flat on the floor. Think of this as doing a pushup without taking your legs off the floor. If performed correctly, this will arch your back upward at the waist and you should be looking up toward the ceiling. Hold this position for about five seconds, then relax back into a lying position. Do this about 10 more times each day to help keep the spinal discs decompressed and the back pain away.
Alternatively you can achieve the same results with a slightly different method. This time, position yourself on your hands and knees. Now, bring your head down and in as if you're tucking it under your chest while at the same time bringing your buttocks down and inward as well. This should arch your back into an upside-down U shape and you should feel the stretching along the spine at the center of the back. As with the previous exercise, hold this for five seconds before relaxing and repeat 10 more times. This exercise is especially good for lower back pain and the arching of the back more strongly stretches and decompresses the discs of the lower back.
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