This exercise is to be done off of your bed or a table at home. It will help illicit decompression of the lower back. 1) Get a pillow and lay it on the bed/table. 2) Lie on your stomach and situate the pillow in your pelvic region and situate yourself so that your arms and head are hanging off the bed.
Yes, hanging is good for your back in certain conditions because it can help stretch and decompress the spine.
There are a variety of ways to do this, though one simple stretch can work wonders, and it's easily overlooked. Hanging is a great way to help decompress the spine and can help even if you've done nothing more than just sit at your desk all day.
Within six sessions, patients who respond well to the treatment usually feel relief which can be direct pain ceasing or a centralization of pain and/or reduction of discomfort. Usually, it takes 8-12 sessions for full relief to be achieved through this passive treatment.
Essentially, light exercise can increase your body's ability to decompress. Despite this factor, the exercise performed must be mild. The Divers Alert Network also states that too much exercise can cause bubble formation, similar to shaking a soda bottle.
Walking is an excellent form of exercise for people with low back disc problems. It helps decompress the lumbar discs by promoting an upright posture, reduces pressure on the spine, and increases circulation, all of which support recovery and long-term spinal health.
A “Dead Hang” for spinal decompression creates space between the vertebrae, leaving room for the bulging disc to be pulled back into its correct position. This relieves pressure on the nerves and the surrounding soft tissues.
Additionally, when you hang your head off the side of the bed, it allows blood to flow more easily to your brain, which can help reduce headaches and migraines. ✅also help to improve your digestion, relieve sinus congestion, and reduce stress levels. ❌ don't hang upside down for more than 5 minutes.
Dead hang can help to decompress the spine and replace space that has been lost between your bones, joints, and discs in your back. Therefore, it helps to relieve pressure on the lower back and improve posture and help in injury prevention.
Traction: Your healthcare provider uses pulleys and weights and a traction table to stretch your spine. Your healthcare provider may also use an inversion table.
Sleeping on your back
This may help relax your back muscles and maintain the curve of your lower back. If you need additional support, try a small, rolled towel under your waist. Support your neck with a pillow. Your pillow should keep your neck in alignment with your chest and back.
Builds muscular endurance
Perfecting the dead hang is a great way to build muscular endurance, which allows your muscles to contract or hold a static position for an extended period. It's essential for functional mobility and athletic performance. Add more isometric exercises to your routine.
Start by hanging for 10 seconds, and work your way up to a minute.
Is a 1-minute dead hang good? Vincent advises: 'Yes, 60 seconds is good. But as mentioned, keep in mind that your bodyweight will massively affect how long you can hold for – the more bodyweight, the harder it will be to hold, so don't get disheartened if you struggle to hit one minute.
Inclined back sleeping is another great option for decompression. In this position, you sleep on your back with a pillow between your torso and legs. This removes the pressure on your spine and suppresses lumbar spine injuries and sciatica symptoms.
Excessive Lordosis
This is a common cause of back pain from walking or standing. Lordosis is the natural inward curve of the lower spine. Excessive curvature here, also known as swayback, is associated with pain when you stand or walk for longer periods.
Applying gentle pressure around the affected area may help relieve tension, and a full body massage can help the muscles relax. Deep tissue massages may not be a good idea because the extra pressure may make the symptoms worse.
Patients usually start feeling relief after a few sessions, but full decompression may take several weeks.