Severe back pain affects 80% of Americans at some point in their lives, making it one of the world’s most serious health issues. Whether or not you are in pain, understanding the various methods of spinal decompression can be beneficial for your overall physical and mental health.
Going to a chiropractor isn’t for everyone, but there are at-home and professional alternatives to consider (as well as a last resort if everything else fails).
Learn how to decompress your spine and keep your back healthy by doing the following:
1. Hanging
Hanging in a vertical, upright position allows for much-needed spinal decompression, which lubricates, hydrates, and nourishes your spine’s intervertebral discs.
You can hang off pretty much anything stable that can support your entire body and allows you to grip with your hands.
The technique also helps you improve your grip and forearm strength, so it’s more than just a stretch because the body is lengthened and strengthened at the same time.
2. Stretch With a Ball
One of the most underutilized ways to stretch your lower back is with an exercise ball.
It’s a useful piece of equipment because it can be used to strengthen the core, improve stability, tone the arms, and help repair the damage done by sitting at a desk all day.
The best thing about an exercise ball is that you can adjust how deep or light your stretch is, and air-filled balls are much more comfortable than other harder surfaces, allowing you to stretch for longer periods.
3. Pelvic Tilts
Incorporating pelvic tilts into exercise routines is an effective way to decompress the lower back.
It’s simple to do, but it packs a powerful punch by strengthening and stretching core muscles. It is an effective method of relieving low back pain.
When we have a strong core, it provides a lot of support for the body, preventing postural imbalances and instability, which can lead to pain or, worse, injury!
4. Acupuncture
Many people do not consider acupuncture to be the first line of treatment for neck or back pain, but it is becoming more popular.
The general premise of acupuncture is that an illness or pain is the result of blocked energy, referred to as ‘chi’.
‘Chi’ is significant because it provides the body with healing energy.
Blockages are removed using hair-thin metallic needles during treatment, and the energy flow returns to normal.
Because it stimulates the central nervous system (the brain and spinal cord), you may feel tingling during treatment.
5. Massage Therapy
Massage has numerous advantages, including the manipulation of soft tissues and muscles in the body, which relaxes us and improves our overall well-being and physical health. If you have lower back pain, most muscle spasms can be relieved with four massages spread out over six weeks.
However, if you are in severe pain, consult a medical professional before attempting this type of therapy.
Are you unsure where to begin because there are so many different types of massage to choose from?
When it comes to spinal decompression treatment, all evidence points to Thai massage.
It is an effective method for reducing back pain, relieving joint pain, and increasing flexibility and range of motion.
In contrast to Western massages, you lie fully clothed on the ground while a practitioner uses many techniques to relieve tension and stimulate blood circulation.
6. Spinal Decompression Surgery
After you’ve tried all other options, spinal decompression surgery may be recommended to you.
The US healthcare system believes it can help people suffering from severe pain caused by compressed nerves.
People who struggled to walk before surgery, for example, are often able to walk for longer and with greater ease after surgery.
Infection, blood clots, bleeding, an allergic reaction to anesthesia, and nerve or tissue damage are all common risks.
Some argue that there is a risk that it will not improve back pain and that those who work out hard will benefit the most.
