Learn how to do this as well as 3 active and passive decompression exercises by continuing to read on below!
WHAT IS SPINAL DECOMPRESSION?
What comes to mind when you hear “spinal decompression”? Fancy high-tech machinery? Medieval torture device that pulls your spine apart?
Spinal decompression is a way to relieve pressure on your spinal cord or any of your nerves in this area. Fun fact: there are actually safe, effective ways to decompress your spine at home!
Decompression, in short, is a type of traction of the vertebrae of the back, creating space between the vertebrae.
THREE TYPES OF ACTIVE AND PASSIVE DECOMPRESSION
There are 3 types of decompression:
- Joint decompression - decompression of the joints.
- Disc decompression - decompression of the discs.
- Global decompression - decompression of both simultaneously.
IS SPINAL COMPRESSION NORMAL?
Compression on the spine happens all the time and is perfectly normal. When you stand or sit, roughly half of your body weight is compressing downward on the vertebra, the vertebral joints, and the discs between the vertebrae.
For the aligned human body, the compression is distributed equally upon the joints and discs, which is how the spine is designed to handle forces.
"I developed chronic pain about 11 years ago. It began in my right hip, then moved to my mid-back. Most days, the pain was concentrated in the middle of my thoracic spine. During flare-ups, the entire right side of my body would spasm from my neck to my hip. I’ve been to multiple PTs and doctors, but it never really helped even though I did the exercises diligently Through MoveU, I’ve already made decent progress on my anterior pelvic tilt, rib flare, forward head posture, rounded shoulders, breathing mechanics, and some rotation in my pelvis & shoulders.”
- KD, MoveU Member
WHEN IS SPINAL COMPRESSION AN ISSUE?
Problems with spinal compression occur when there is misalignment in the spine or other such imbalances in the body. When this happens, pressure is distributed unequally and over time, that pressure adds up to a point where you really start to feel it in a negative way.
If you want to deep dive into this, watch Dr. Mike discuss what happens when discs and joints are under imbalanced compression.
WHAT TYPE OF SPINAL DECOMPRESSION IS BEST?
Most people benefit from specific, directional decompression of the back rather than general traction. For example, if you have any kind of joint issues: SI joint, facet joint, spondylolisthesis, or spondylosis (caused from hyperlordosis) you have an overabundance of spinal extension and will benefit more from focusing on decompressing the joints using spinal flexion movements.
On the flip side, if you have disc issues; bulge, herniation, past laminectomy, annular tears, or a flattened lumbar spine, you have a flexion misalignment and will do best by decompressing the discs using more spinal extension movements.
THE 2 TYPES OF DECOMPRESSION
There are two types of decompression - active and passive.
Passive decompression is often accomplished through something static like stretching, an inversion table, decompression unit, or banded traction. This decompression often provides rapid, but temporary relief because you’re just going to revert to the same postures that are contributing to your pain.
We want to help you avoid the hamster wheel of chasing short term relief over and over for the rest of your life.
To achieve results that last, you must strengthen your muscles within that pain-free range of motion the traction provided - if you don’t use it, you lose it!
Active decompression is the long term solution we all need, but it requires a mindset shift because it’s not a quick fix. There are rarely any quick fixes when it comes to body improvement!
This is accomplished through realignment of your vertebrae through improved body awareness and active muscle contraction. Yes! You can reduce the uneven pressure on your joints with your own muscles!
This is exactly what we help people do in our MoveU Membership. Specifically, within the Back & Core and Hips & Glutes Programs.
"I started Move U with the idea that I could fix some nagging pains in my body. I didn’t really understand what the program was... I started, as recommended, with Back & Core, and change flowed from that central focus. I can see how differently I hold myself now compared to how I used to hold myself. I move with more poise now. This is the kind of program that gives you back more than you put into it - but you have to put the work in.”
- Jeanne, MoveU Member
3 PASSIVE DECOMPRESSION EXERCISES
As we said above, learning how to actively decompress your spine takes time and commitment to practice. For that, come join us in the MoveU membership! For now, we’re going to give you three of our favorite passive decompression exercises.
The reason we are starting with passive decompression is to help you feel some relief quickly, which we hope will encourage you to put in the effort to actively decompress your spine and fix yo sh!t for good.
Here are the 3 passive decompression exercises you can do at home. In all of them, remember to breathe. Breath holding creates tension in the body, but an easy, consistent inhale and exhale allows your muscles to relax.
1. UPWARD-FACING DOG
This movement decompresses the discs of the lumbar spine, and is usually very beneficial for fast acting pain relief for people with disc issues.
- Lay flat on the floor on your stomach.
- Place your hands flat on the floor like you’re about to do a pushup, keeping your elbows close to your body.
- Press your body up into as much extension (arch) as is comfortable. Keep your shoulders pressed down away from your ears.
2. HAPPY BABY
This movement decompresses the joints of the lumbar spine, as it takes the curve out of the spine.
- Lay flat on your back and bring your knees up near your armpits.
- Keep the feet flexed and grasp the bottoms of your feet with your hands.
- Gently pull your feet a bit closer toward your body and rock gently from side to side as comfortable.
3. BANDED AXIS PULLS
You’re going to need a very thick resistance band for this one, which you can find on Amazon under the MoveU favorites section.
- Anchor the band close to the floor to something fixed in place or very heavy.
- Face the anchor point of the band and step inside the loop.
- Sit on the ground and bring the band up around your hips with the soles of your feet together (butterfly position).
- Now lay back and scoot away from the anchor point to create some tension on the band. You may need to adjust your band to sit just right around the hip crests, but you should feel the band pulling your pelvis away from your torso.
Strength Is The Long Term Solution
As we said before, we’re giving you these passive tools to help you find relief quickly. There are a lot more where that came from in our membership, as well as programs to help you learn how to actively decompress your spine on your own, without any tools, for the rest of your life!
