Back decompression exercises

Having back pain isn’t uncommon. When working a stationary job, sitting at a desk or staring at a screen, back pain is bound to happen. Our posture might not be great 24 hours a day causing extra stress on our back, neck and shoulders. There are ways to help reverse this pain, which include a variety of back decompression exercises that will be explained that can help ease the pain.

What are back decompression exercises?

If you spend most of the day sitting at a desk then your back is no stranger to weird and awkward positions that can put stress on it day-to-day. Back and neck pain can be caused due to poor posture, which leads to compressive forces on the spine. Spinal decompression exercises are beneficial because they help create space within the spine and gently reverse the compression that everyday activities can put on the back and neck.

Dead hangs

An easy exercise to do next time you hit the gym to help relieve some back pain is dead hangs. A dead hang sounds intimidating, but all this exercise consists of is hanging from an overhead bar that you would typically perform pull-ups or chin-ups at. To perform a dead hang, follow these steps:

  1. Use an overhead bar to perform this exercise 

  2. Grip the overhead bar so that your palms are facing away from you 

  3. Keep your hands and shoulders width apart

  4. Get into a hanging position, keeping your arms straight but relaxed

  5. For beginners, three sets of up to 10 seconds is ideal

  6. For those with more experience three sets of up to 45 to 60 seconds

The benefits of dead hangs

Other than relieving back pain, dead hangs also help with muscle gain in the upper back, shoulders, core, forearms and also in hand and wrist flexors. Sitting at a desk can cause your body to feel tight and sore. This exercise can stretch out the body, making you feel refreshed. Other benefits include improving grip strength and help with muscular imbalances

At-home exercises 

At-home exercises have become more and more popular. Some options for spinal decompression exercises at-home include child’s pose or prayer stretch, cat-cow stretch and overhead stretch. Find an exercise that is comfortable for you and get relief in your back in the comfort of your home. Here are the steps to perform the following exercises:

Child’s Pose

1. Get on your hands and knees

2. Sit back so your bottom and heels are touching together

3. Reach your arms out in front of you on the floor while remaining relaxed

4.Repeat this exercise and do it for each side by reaching your arms slightly to the left then to the right for about 10 seconds on each side

Cat cow stretch

1.Get on your hands and knees

2. Make sure your hips are under your knees and hands are under your shoulders

3.Arch your back to resemble a cat, and look down at the floor

4.Go to start position then repeat

Overhead stretch

  1. Stand with your feet shoulder width apart

  2. Interlock your fingers and make your elbows and arms straight

  3. Reach above your head for around 30 seconds and repeat

Benefits of doing at-home exercises

Other than helping relieve back pain and pressure, these simple exercises can improve blood flow, straighten spinal curves, and release muscle tension. Lower back pain can be relieved, and posture can be strengthened when doing these movements daily.

Visit one of the best massage places in Omaha!

Treating yourself is never a bad option either when it comes to wanting to relieve back pain. At Wisniewski Chiropractic, we offer massage therapy services to help your body relax and heal from any potential stress or injury that may have been inflicted. Contact us today and schedule an appointment.