Back pain is a very common occurrence. Modern life has led to a drastic reduction in physical activity. We’re sitting at work, at school, in front of the computer, TV. Too long and improper seating favors the development of spinal deformity. So, it is highly recommended to have an active life and to exercise in order to activate the muscles and keep the spine healthy.
What is a spinal compression? Spinal compression implies compressed or misaligned joints in your spine. That can put pressure on your nerves, and cause a sharp pain in your lower back. Far the most important issue is how to get rid of this unpleasant problem and constant sharp pain.
There are many different treatments for problem of spine compression. However, it is important to avoid the invasive methods, which may be very painful and long lasting. Therefore, the most preferred method of solving the problem of compression of the spine is a spinal decompression therapy that can be performed at home. Probably the most important goal for all patients, suffering from back pain, is to avoid surgery. And that means that the best therapy would imply exercises that patients can perform at home, on their own, as often as needed.
Spinal Decompresion Device Chart Guide
|Body Max IT6000 Inversion Therapy Table||Inversion table||***||4.2|
|Body Champ IT8070 Inversion Therapy Table||Inversion table||***||4.3|
|Ironman Gravity 4000 Inversion Table||Inversion table||***||4.7|
|Deluxe Full Spine Posture Pump - Model 4100 - POS107||Posture Pump||***||4.2|
|Back Bubble Spinal Decompression Pain Relief Device||Suspension Device||****||4.6|
|Stamina In Line Back Stretch Bench||Stretch Bench||***||3.6|
|Back Magic Multi-Level Back Stretching Device||Arched Back Stretcher||**||4.2|
|North American Healthcare JB4866 Arched Back Stretcher||Arched Back Stretcher||**||4.1|
|Lo-Bak TRAX - PORTABLE, SPINAL TRACTION...Easy, Comfortable & FDA Validated Back Pain Relief||Back Stretcher||***||4.8|
Spinal Decompression at Home Really Works
The biggest advantage of these exercises is that people can practice at home on their own. Many of the recommended exercises can be performed by the patient, unsupervised. But, there also are some severe spinal problems when the exercises are not advisable to be performed without help and supervision. In those cases, the aid and presence of physicians or physical therapists is necessary.
The type and intensity of exercises are determined by the type of damage of the spine and pain intensity. Also, important factors that determine which exercises will be prescribed are: patient’s age, weight, specific condition and general health of the patient. Spinal decompression exercises can decrease and in some cases completely eliminate back pain. And based on that preconditions, your doctor or therapist can suggest some exercises that you can safely perform at home, in order to reduce pain in back. The main goal is a progressively increasing of the number of repetitions of exercises that are performed every day.
There are numerous exercises for the treatment of spinal compression, but it can be said that the most effective and easiest exercises are those that are based on the action of gravity on the spine. By putting your body in some specific positions, you will allow gravity to help misaligned discs of your spine to be pulled back to their natural place. And one more important thing when performing these exercises is that you need to be relaxed and to breathe calmly and slowly.
Examples of Spinal Decompression Exercises
Here is an example of highly recommended exercise, which is performed at home in several steps:
- Find a firm surface. It can be floor, exercise mat or firm bad. Lie face down on the mat. Then put your hands next to your head, on the mat, with palms down. Put your forehead on the mat, and stay in this position for five minutes.
- Then lift up on your elbows. The forearms should be flat on the mat. Gently lift your chin. Stay in this position for five minutes.
- The next step is lying face down again. Put your hands under shoulders and start making movements like pushing the mat and lifting your chest off the mat. The hips should remain on the mat without moving. Repeat this movement ten times, and every next movement should have increased range of motion.
- The following exercise will help you get your spine fully extended. While you are lying face down, put a pillow under your chest. After that, take a few deep breaths. If this position makes you feel comfortable, try with adding another pillow to increase the extension. If this position suits you and you feel comfortable, add a third pillow. Your spine will be now fully extended. Stay like this for ten minutes.
- If you don’t want to lie, or you don’t have a possibility to lie (you are, for example, at work), there is an exercise that can be performed in a standing position. Stand up with your feet spread out in the direction of the hips. Put your hands with thumbs pointing inward on your lower back. Lean back over your hands. Stay in this position for about 20 seconds. Then relax and repeat. This is very good exercise for those who sit for a long time.
These exercises should help you get rid of the pain in your back. You can exercise several times a day, as long as you feel comfortable. However, three times per day should be enough to help you with spinal decompression.
Before you start with these exercises, it is recommended to consult your physician. You can perform exercises alone at home, but it is important to be prescribed and advised by a doctor.
Exercises should help with pain relief after a few weeks. If they don’t help, you should consult your physician to discover the cause of failure and to recommend new exercises.
Some More Useful Exercises that Can Help
For help with back pain, experts often recommend Pilates exercises. They enhance proper body posture, increase flexibility and strengthen muscles and awareness of one’s own body. With Pilates exercise, it is important to pay deep attention to breathing, holding head high and maintaining the symmetry and balance. Practice slowly, gently, and do not do anything that causes your pain.
Extend your arms and legs in a kneeling position
Kneel and lean on your hands. Make sure the spine is straight. Look down. Inhale, extend your left arm and right leg. Hold your breath briefly. Then exhale and return to starting position. Repeat with the opposite arm and leg.
There are many spinal decompression exercises, performed at home, that may significantly help in reducing pain. However, if you don’t achieve some improvement, it is necessary to seek for medical help in determining other forms of therapy or other exercises.