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.
• Beyond the lower back, full-spine decompression can relieve tension and improve mobility.

Additional Techniques

• Use an Inversion Table (if approved by your doctor)
• Hanging at a slight angle allows gravity to reduce spinal pressure.
• Wall Hangs or Passive Dead Hangs
• Grip a pull-up bar and hang for 10-20 seconds to lengthen the spine.
• Foam Rolling the Upper and Lower Back
• Avoid direct pressure on the spine-focus on muscles beside it.
• Back Support Cushions
• Use lumbar rolls to maintain neutral alignment when sitting.