Decompress Your Lower Back At Home [INSTANT RELIEF!]
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- Опубликовано: 30 июл 2024
- Dr Jared Beckstrand demonstrates three simple techniques you can do at home that can take pressure off your lower back, alleviate sciatic symptoms, and help you to feel better. These at-home traction techniques can be performed with zero equipment and can help you to feel better fast!
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Many of the lower back problems I encounter in my physical therapy clinic are related to pressure.
Pressure on the discs in your back can lead to disc bulge and disc degeneration.
Pressure on your bones and joints can lead to arthritis.
Pressure on the nerves in your lower back can lead to nerve pain and sciatica.
One of the best ways to alleviate lower back pain and sciatic nerve symptoms is to take pressure off the structure that’s causing the pain. One of the best ways to do that is with traction or decompression.
WHAT IS DECOMPRESSION?
Lumbar decompression (or low back decompression) is a technique used by physical therapists and chiropractors to take pressure off the lower back and promote healing in the lumbar spine.
If you can take the vertebrae below and “pull it” away from the vertebrae above, you will create a negative pressure in that area that can alleviate a lot of pain/symptoms.
This technique is known as “decompression”, “disc decompression”, or “traction”, and can work wonders for your lower back pain.
HOW TO DECOMPRESS YOUR BACK AT HOME
In this video, I’ll demonstrate three simple techniques with some variations that you can do at home to decompress your lower back, traction your lumbar vertebrae, and hopefully start feeling better fast!
(0:13) INTRODUCTION
(1:38) METHOD 1
(2:55) METHOD 1A
(3:52) METHOD 2
(5:05) METHOD 2A
(5:49) METHOD 3
(7:36) METHOD 3A (Bulged Disc)
(8:04) METHOD 3B (Stenosis, Disc Degeneration)
Did you try these out? What did you think? I would love to hear from you - be sure to COMMENT on this video and share your experience.
Also, be sure to LIKE the video with the “Thumbs Up” button above and SUBSCRIBE to my channel if you’d like to be the first to know about future videos from Tone and Tighten.
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➡️ BE SURE TO CHECK OUT THESE OTHER VIDEOS FOR YOUR BACK PAIN:
✅ BEGINNER CORE STRENGTHENING ROUTINE: • NO MORE BACK PAIN! 5 O...
✅ SCIATIC NERVE PAIN STRETCHES AND EXERCISES: • WORKS FAST! Sciatica P...
✅ HOW TO SLEEP WITH LOWER BACK PAIN: • How To Sleep With Low ...
✅ BEST STRETCHES FOR TIGHT LOWER BACK AND HIPS: • No More Tightness! [St...
✅ HOW TO DECOMPRESS YOUR NECK AT HOME: • How To Relieve Neck Pa...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Patients have had great success with these techniques - did you try them? Did they work for you? Comment your experience below! And be sure to follow this up with some gentle stretching; here's the routine I recommend: ruclips.net/video/dn5C-quCNrA/видео.html Hope they help you!
Always love your videos they have really helped me out. I was wondering if you have any exercises for a women recovering from a hysterectomy operation?
I cannot wait to try this. I have Sciatica and this looks very relaxing
Hello Dr Beckstrand.. I actually did exercise no. 2 before even looking at this video. I got my partner to hold my thighs down so I could get better use of gravity.
I am wondering if I am allowed to exercise while my back hurts or should I just focus on stretching and decompressing until the pain eases?
I am not sure how I've injured myself. I lifted a very heavy item and then had a bit of a sore back after which I did a pilates class that was probably a little bit too hard for me.. there was an exercise that included doing a sequence that would alternate candlestick and the roll over exercise and I remember nearly falling over during the candlestick part and sort of jerking my back.
I dream all day of letting my spine decompress but upside down.
I was told by a physiotherapist not to do the first one. Instead, I lay flat on my back on the bed with my butt on the edge. I put the bottom of my feet beside my butt as close as possible, knees completely flexed upwards and then push my knees down, with my feet hooked on the side of the bed. This works great, I stay like this for about 5 minutes and find relief!
I have a massage table and did the first exercise you showed instinctually. It works so well and gave me much relief! Will have to try the other two. Many thanks! 🙏🙂
My grandpa had an interesting method of decompressing his spine. He bought a pair of crutches and adjusted the height just so when he rested them in his armpit, it would allow his spine to stretch out. He would also use them when he took a walk. He would extend a crutch, one at a time, with the swinging of his arm so it would stretch out his spine.
He said when he first started doing this he was in so much pain, and his doctor recommended surgery. But after about six months, he was pain free.
Genius idea
Brilliant
I’ve had the worst lower back pain from my three pregnancies in quick succession in a moment of sheer desperation I found your video and in just a few minutes you have cured me of 4 years of intense burning pain in my lower back. Thank you - this is life changing for me 🥺
I am so glad these have been helpful for you!
@@toneandtightenwe can make these exercises for 3 times per day.? IT works?
I feel like I have been lied to all my life as chiros for years have told me to do flexion, knees to the chest, exercises. Only recently have I discovered extension exercises after my back has gone out twice with a bulged L5. I am now following you as everything you are saying is what I need to be doing. Thank you very much.
Avoid chiropractors at all costs, it's pseudoscience
@White man invented everything you dont invent, you discover something thats already here, you are not a creator, you are already apart of what has been created
Chiropractors are a rip off. The guy just lectured me about drinking more water and then hurt my back and told me to do crunches. The crunches hurt and made it worse so I don't do it. I am not paying for that.
Im sure you're supposed to do both. Yoi cant be flexible without strength
I swear same happened to me iv been doing flexion for almost 4 years now as my chiro told me to do so ! What a shame
Great range of exercises. Will keep these in mind for future clinic use! Thanks for sharing
You are welcome! I am glad you are finding them helpful and thanks for sharing.
Thank you i was suffering with back pains for the past few months and didnt know what was wrong. Im feeling super relieved right now. Will continue daily for progress
I used to do this as funny when i was in my teens..but now as a physiotherapist its very useful for me to understand the concepts!! i tried myself and its really breathtaking ❤️ thankyou very much sir!
You are welcome! I am glad you found this helpful and thanks for commenting!
This is a great demo. Thank you for the helpful video.
My pleasure! Thanks for commenting and for your support!
Please give us tips on how to get up from floor matress when you finish your stretching exercises for lower back pain
Thank you so much Dr. Jared for the exercises!
My pleasure!
I just jacked my lumbar spine working out this morning. I injured it last summer and did it again an hour ago. I’ll do these now and see how it goes. I’ve already put a call into my orthopedic surgeon, I see him later today. And I found some Percocet in my cabinet, which is nice.
Thanks! The very first stretched I did across the kitchen table relieved my back pain I've had for fifteen years.
So great to hear!
@@toneandtightenmerhaba bel fitigi ameliyati oldum 2 yil once bende yapabilirmiyim bu hareketleri
I have terrible case of sciatica on my Right side with numbness down my leg. I would definitely try that first position unfortunately, l also have an impinged Right shoulder. So the second and third positions are impossible for me. I would definitely wind up doing a face plant trying that second stretch. Thank you 😊
Thank you sir
The time I spend on the channel I don't regret it. Really amazing, if I can't applicate it then it's okay and nice to get to know this Creativity
Wow what an awesome channel !!! Such great exercises and full of great information…
Thanks so much, Portia! That means a lot to me!
Amazing. This really works. I've done the first one several times a day for two days and my back feels better than it has in years. Lower back pain and stiffness is gone. Thank you so much.
You're so welcome!
Wow, great info! I have stenosis. Thank you so much. Always great to see you.
Hope they help you, Raul! Thanks for commenting and your support.
Thank you
Simple and smart I love it
Thank you so much, Ginger Downing! I hope these things help you, and thanks for commenting!
Just shared with my dad as he have low back pain always my dad just finished this on the tv he will do it soon love your channel soooooooooooooo much love your exercises sooooooooooooo much
Wonderful, Ramya! Thank you so much for sharing my content and I hope these help your dad! Thanks for your support! 🙏🏼🙏🏼
Wonderful channel thanks dr j for all these videos ! Helpful from the first try
You are so welcome!
where have you been all my life?! im glad I found your channel, this is very helpful. Thank you.
You are so welcome! I appreciate your comment!
Excellent video. Thank you
You are welcome! I hope it helps you out!
Amazing video. I feel so much relief in my lower back after trying some of these. Thank you!
You're so welcome!
Awesome, it works amazing Thanks Dr. Jared.
You're welcome! So glad this is helping you!
Great ones. I am surely going to try this. A quick question, I have cervical spondylitis which causes pain in upper n middle back as well. Are these stretches safe for me?
Hey Dr J. Loved this. As usual. But one thing I'm struggling with is my wrists..how do I make them less achy and what exercise can we do to prevent hurt to them?
I've just set up a bar in the garden, so will be trying to build up the hanging times. It is quite a strain on my shoulders at the moment!
Hello from our farm in New Hampshire! Really excellent/gentle stretches! The first stretch is a winner for me!
Plus I have Yoga back exercises that release pressure and are gentle and doable. Thanks for tis great video!
Oh I'm so glad I could give you even more exercises to help you, Diane! Thanks for your support and commenting your experience! 🙏🏼
Thank you so much! Tha first one works miracle for me❤
You're welcome! So glad it helped!
Thank you, sir - genius level stuff. Things I've tried from this (as well as the 'what not to do for bulging disc' video) have offered near instantaneous relief to me. Following and will continue to learn from you!
I appreciate your support!
You are an angel from above! I've had several good PTs who are worth every penny. However, they rarely give me handouts or videos. Therefore, a year later when my pain flares up again and I need reminders of what I've learned, I'm stuck! These are some of the very same exercises my PT gave me, but yours are explained and demonstrated even better! I really can't thank you enough. You've saved me hundreds of dollars. :)
Wow, thank you!
Is there any weight loss guide/playlist for person with sciatica and lower back pain. This would really help.
Perfect work
Thanks a lot 😊
Great tips! I've tried hanging with my feet off the ground and it did not feel good for my back and its extremely hard to stay hanging. The method in the video is fantastic, i surely try it when i find a pole next. tried the first exercise and it feels great!! Thanks! These are easy to do and effective :)
You are welcome, Kan! I am glad you found this video helpful and thanks for commenting.
great tips thank you
You are so welcome!
I have small disc buldging in my mid back - T7-T12. Will these stretches help with decompression for those vertebrae?? thank you
I have had a very sore lower back for almost a year, pain also comes round to my hips, after an MRI scan I have been told I have bulging discs at the bottom of my back, am waiting to see a physiotherapist but it will be a long wait. Do you think these stretches/ exercises would help me?
What do you think of the Teeter inversion table? I have one at home, and not sure if I should use it to decompress upside down, or not. Thank you
Best video I've ever seen for decompression 😮
Glad you liked it!
@@toneandtighten much love bro, i just did the first method and man i feel such relief ty very much 🫡
I’m a retired competitive gymnast of 13 years and my back got the worst beating from it. Can’t wait to try these!
I hope you find them helpful, Rachel!
What is your view with using inversion tables for Lower back decompression?
How about facet joint syndrome? :)
I failed to find any recommended exercises/streches for FJS specifically in this and many of your other videos.
Could you recommend your video(s) or streches that would help? :)
Thanks!
Edge of bed stretch- what is best way to get out of that position? Back to bed and or standing.
Wow changed my life, thanks you for me this!
You're so welcome!
I have stenosis above a spinal fusion on L3-4 which has caused pain on the right side of buttocks and now my knee is having issues, will this exercise relieve that pain?
May I do these exercises to prevent backaches, stenosis, bulging disc?
Hi! Curious, did you move where you record, or maybe got new equipment? The sound in this is worse/echoing than say your best sleep for sciatic pain etc. I’m watching these on my TV as opposed to phone so idk if that makes a difference? More importantly though, I just want to say a big THANK YOU for doing all these vids! I’m 5’9 and most my adult life I’ve fluctuated between 170-210 tops so overweight but still able to function, work, yoga like normal person etc. we’ll 2 years ago I suffered a very traumatic event, depression and other mental health issues afterwards have caused me to ballon up to 335lbs.. Now that I’m trying to loose that weight I notice that EVERYTHING is different and harder to do! And my back pain from carrying this weight is significant. Currently dealing with a bulged disc I believe and your vids have been a life saver! Your explanations are direct and easy to understand. It’s helped me greatly! So thank you and wifey, beautiful assistant! You’re both greatly appreciated!
Thanks for all the videos! I’ve had lower back pain for 3 years… it’s the worst in the morning and gradually improves throughout the day. I have good days and bad days.. even good weeks and bad weeks. I recently invested in a firm Tempur mattress (expensive) but still got the pain 😔 we recently went on holiday for a week and the pain doubled in that mattress. Will this pain ever go away? I dread going to bed and it’s very depressing waking up in pain every single day… I’m currently doing extension exercises every day to try and improve posture and decompress.. I have a sitting job and I know sitting and flexion of the spine is the cause of my back pain
Please help!
Thanks
Do you have any leg numbness (this might present as superficial numbness noticeable upon lightly touching the surface of the skin, the area might generally somewhere between just above the kneecap extending upward and over towards the outermost part of your thigh), Next question is what about pain or uncomfortable sensations in the aforementioned area? If you are how about foot pain? Even if it’s just when you first wake up in the morning, those experiencing prolonged pain have a bad habit completely disregarding the body’s red flags “it’s not that bad, I’m just getting old” etc. Any pain or discomfort (particularly in limbs)whether constant or intermittent should always be taken into consideration as being associated symptoms until said symptoms are otherwise ruled out as being associated. Do you experience the lower back pain if you sleep in say a comfy recliner? My guess is the pain would lessen after a few nights in a recliner unless your new mattress is adjustable to recline. I know it doesn’t seem all that comfortable “not as much as when we first lay down, stretching our bodies out almost like we NEED to in order to get comfortable enough, If only we could have someone move us into the reclined position after we were well asleep.. if you don’t have a recliner try positioning pillows under your knees and behind you to prop yourself into the recliner position.. Lmk the results, Good luck and God bless!! Also If you have a decent belt put it around your waist snug, loose enough to get your thumbs in between your body and the belt,then lay flat on the floor then bringing your knees upward thus moving your feet back towards your buttox (it helps to have shoes on in order to better grip the ground locking you in place) then what you’re gonna do is take a deep breath grab hold of the belt on both sides at your hips and pushing downward while relaxing the muscles in your torso and you’ll get relaxed enough that you’ll be able to really stretch the heck outta your lower back, get a good stretch and just hold it until your arms give out , they sell a tool on Amazon for this that works really well I don’t know what it’s called but I have the device right here & all it has on it is a patent number which is patent#;US 8,905,952 B2
@@JeorgeJetsin Hello, I am having exact same issues: Lower back pain due slippage of L5 over S1, severe numbness, burning and tingling of both feet and also have leg weakness.
Try and see if they can accommodate with a standing desk, it's loads better for your back.
@@druidofdark thanks for commenting. No chance of a stand up desk unfortunately. I don’t practise this kind of treatment anymore though. I only do mind body approach
@@cassettepat well I'm sorry but I hope it's working out for you!!
Hi! Thank you for your videos. What is your opinion on inversion tables?
THANK YOUUU!!!
You're welcome!!
Don;t know how long this will last but the pillow decompression stopped the pain!! Thank you. Will keep trying and find your site!!!!
That's great news! Thanks for sharing!
thank you!
You're welcome!
Can we do these when there is lot of numbness, radiating pain and weakness. Please let me know.
if i have hypertension in my back should i be applying less pressure to these stretches?
Thanks I will try out these exercises. I've been having lower back pain for almost two months and the pain doesn't go away. It's more on the lower right and it feels like a knot there. Hopefully these exercises work out.
These can certainly help, Sebastian, but if it's been there that long I wonder what more is going on. Are you stretching? Doing core exercises? May be time to get get it looked at by a professional. Good luck!
@@toneandtighten thank you for the reply these exercises have helped for sure especially the one with the pull up bar and the Tennis balls in a sock.
However the pain is still there so I will make an appointment now with a doctor.
Thanks again for the reply and great videos they definitely help. 👍
Thank you so much I felt immediately relief after!
Great to hear!
Im in agony for a year now my head feels like its too heavy for my neck and my head aint big lol but my neck pain is bad @ i can't put pillow under my head in bed i lie flat do you think a chiropractor would be able to help,, ivea shoulder issue but about a year ago i woke up in agony,, please help if possible
If I do the first method, my lower back hurts like a sob. Am I doing something wrong or do I just need to find a different method and do that until I've gotten used to decompression?
Nice
Your videos are very nice. After falling from the bed how do you go back ? I am 80 yrs & please tell exercises that people like me can flollow
I got stuck in this position on my head and elbows and couldn't climb back up the table so I just rolled off sideways and gently fell to the floor. Kinda really hurt my hip but I liked this one.
Just found this, thanks ✌🏼
No problem 👍 I hope it helps!
Sir, i have recently watched most of your videos and works in great way 💯 , I'm feel better now, please suggest some exercises and tips for L3-L4 , L4-L5 disc bulge
Great to hear! I have some videos on my channel for disc bulge you can check out!
how about when i lay off the bed backwards. like its a cobra position. is that ok 2?
Is this safe while in pain in the lower back? I know this relieves the pain but can I do this while Im in lots of pain?
Is there a preferred time to do these exercises ? In the morning or evening? Before or after working out?
The most important factor is that they get done! Try them a couple of times throughout your day (especially when your back feels "tight" or painful) and see what works best for you. Hope they help, Holly!
Hi Sir, I am having problem in lower back, I have done my MRI doc told me about L4,L5 and S1 a nerve is pressed among these three, He gave me just medicine and recommend max bed rest, pls guide for this kind of problem, no. Of exercise I tried vut still pain is there, pls help.
Yikes I tried to do some of these, but when I go to stand back up, there is excruciating pain! I have to get into a sitting position and just sit there for a few minutes to let it "compress" and settle down. What the heck does that mean? This is what I was talking about in my other comment. Seems like when I go from decompressed to compressed, I get pain. Or if I'm standing for too long it also gets painful (too compressed???). I give up!!!
Would you recommend inversion tables?
Can you do the 3rd one on an assisted pull-up machine?
What if you have degenerative disks, bulging disks, and a sprained S1?
Snap. That first exercise actually works! Felt relief immediately!
Wonderful news! You are welcome!
How many times a week should I do this if I have a buldged disk?
Is this applicable with my lumbar levoscoliosis?
Can i do pushups or knee pushups . I have disc bulge and loss of lordosis
It is an excellent exercise, I did it and was pain free por almost 48 hours. But... I have a really hard time came back to my original position to be able to get up of the bed. I am afraid I could hurt myself. Any help?
I have stenosis, would a inversion table (teeter) work?
Thank you for your videos 😊 What is your opinion on inversion tables?
I wonder that too. My husband and I use one.
When I do the same strech on the counter in opposite direction (laying on the back and letting legs fall down) I feel relief. If I do it as you suggested laying down on belly, it causes the pain to be worse.
any thoughts on an inversion table for decompression.
doing it while watching
FINALLY a use for my massage table🤣🤣🤣🤣
how about when i lay off the bed backwards so i am in a cobra position. is that ok 2?
This man is teaching magic. 👍
I appreciate your support!
how do you feel about Inversion tables for this?
What do you think of the Teeter Inversion table?
I have two tears along with 3 bulging discs. Would you recommend this be done with the tears. My chiropractor is not doing traction because the tears need to heal first. BUT HOW do I heal those tears??? Meanwhile I’ve been in pain for over a year!
Hi Cara! If you've been in pain for "over a year" now, your body has healed to its best ability "on its own". I would suggest it's time to start some rehabilitation on it. I wouldn't hesitate to recommend #1 to you from the video and see how it feels, but I would also recommend you go consult a local physical therapist to come up with a rehab plan that's specific to your individual condition and needs. Hope that helps! Good luck!
@@toneandtighten I had the MRI that diagnosed me in August this year. The injury occurred in October 2020.
@@toneandtighten thank you! Yes I am in physical therapy. I just wonder if the pain is because of the bulging disc hitting the nerve and doing the traction stretch might help relieve the bulge and therefore the pain. The chiro says the tears have to heal before they will do traction but how will we know if it’s healed?!
I recently pulled my lower back causing painful spasms. Is there anything I can do to recover faster from this lower back injury? I am usually pretty active, but now it hurts to just move/walk :(
I'm sorry to hear about your pain! Heat to cause relaxation, ice to decrease inflammation, massage to promote healing, and gentle stretching to increase range of motion. Hardest part is taking it easy to give it time to heal. Good luck!
I just sent this to my coworker who is experiencing lower back pain, I hope it helps
Oh I love this SO MUCH! There's no higher compliment on RUclips than when a video gets shared, and I'm grateful to you for doing that, Becky. I hope it helps your friend to feel better!
What would the problem be if get severe pain when my feet leave the ground
can you do this with disc bulge? as in a previous video of yours you said to avoid that c shape exercises. thanks!
That's what I was thinking!
What if the first exercise causes your lower back to spasm to the point where it causes you to almost collapse to the ground, as if lightning hits your lower back and it brings you to a 9/10 type pain?
sir tell me exersize about block tubes please tell
Great tips. Could you just do the child's pose and downward dog as substitutes for the first two exercises?
Child's pose and downward dog are great stretches, but there's no gravity causing any actual decompression. The first method is probably the simplest to get into; try that out and see if it feels different than the yoga poses. Hope that helps, Andrea!
How often should I do these a week?
I have back spasms and lower back pain and it only hurts if I am sitting for a while and ice and heat have made it worse,I don't know if it's time to stretch or if that will aggravate it. It has been like this since last summer when I started dribbling in basketball
You might be using poor form during basketball and over relying on your back muscles. Try to gently strengthen your ab muscles to better support your back. Also doing some gentle yoga stretching will deff help. There’s tons of free videos on RUclips
You sir have a new subscriber
Welcome aboard!
Hey, I’ve done this decompression/stretch before but I get a really painful sharp pain so bad that I have to be carried to the floor where I can “tighten and straighten my back out again”. Can you help me understand why this happens?
I had the exact same outcome, help!