It’s common for people to experience back pain as they age. This can be the result of an injury, bad form in sport, or simply because they have been inactive for too long. Although some spinal issues need the assistance of a good spine surgeon, in many cases you can prevent issues by exercising regularly and decompressing your spine.
Understanding Spinal Decompression
Decompressing your spine is when you allow your back to stretch apart a little, it relieves the pressure on your discs and even the nerves that run through your spine. The simple truth is that your spine will naturally compress. This is a side-effect of gravity as it pulls everything, including the bones in your spine, toward the planet.
This effect is often multiplied when you spend most of your day sitting. In short, spinal decompression, done properly, is helpful to return the spine to its normal position and help you stay healthy.
Hanging
You can find a pull-up bar in your local gym or install one at home yourself. Then, simply reach up and grab the bar with both hands. Look forward and make sure your feet are off the ground. All you have to do is hang there for 10-30 seconds and repeat 4-6 times, with a one-minute break between hangings.
Stretch Your Arms
This can be done anywhere. Simply stand up and put your feet flat on the floor shoulder-width apart. Then, raise your arms above your head and interlock your fingers. Your elbows should be straight as you reach for the stars.
Hold the pose for 30 seconds and repeat it as often as you like. You’ll feel the relief in your back.
Child’s Pose
This is a classic yoga pose that can help stretch a tight back. You’ll need to be on all fours on the floor. Then, slowly lower your bottom down until it touches your feet. You can then stretch forward, bending at your hips. In effect, you’ll want to move your hands as far forward as possible. Once you feel the stretch, hold the pose for 30 seconds. Wait one minute before repeating it 2-3 times.
Use Your Exercise Ball
You can pick up an exercise ball almost anywhere. It’s cheap and effective exercise aid. To help decompress your spine, lie on the ball on your back. Keep one leg bent with the foot flat on the floor. The other should be stretched out straight although the heel of the foot is still resting lightly on the floor to help with balance.
Then, stretch your arms above you and down toward the floor behind your head. Hold the pose for 30 seconds and then rest for one minute before repeating it as many times as you wish.
Foam Rollers
This feels great and can be easily done at the end of the day. All you have to do is lie on your back and place a foam roller under the small of your back. Hold your body on the roller by keeping your feet on the floor and resting your forearms and hands next to your body. This allows you to move up and down the roller.
