Advice

Spinal decompression relieves pressure on the vertebrae and discs, particularly helpful for conditions like sciatica, herniated discs, or general tension.

At-Home Decompression Techniques

Child’s Pose

• Kneel on the floor, stretch arms forward, and lower your hips to your heels.
• Breathe deeply and hold for 30-60 seconds.

Knee-to-Chest Stretch

• Lie on your back and bring one knee (or both) toward your chest to gently open the lower spine.

Legs-Up-The-Wall Pose

• Lie on your back with legs straight up against a wall.
• This position decompresses the spine and improves circulation.

Supported Bridge Pose

• Place a yoga block or cushion under your sacrum while lying on your back with knees bent.
• Hold for 1-2 minutes to gently create space in the lumbar spine.