What comes to mind when you hear “spinal decompression”?

A high-tech machine with more buttons than a spaceship?
A chiropractor yanking on your legs like he's starting a lawnmower?

Or, if you’re like most people, a medieval torture rack operated by a guy yelling “Fix Yo Sh*t!” while you confess to stealing your neighbor’s chickens?

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What Is Spinal Decompression?

Spinal decompression is simply the act of creating space between your vertebrae to reduce pressure on your:

• discs

• nerves

• facet joints

• spinal cord

Think of it as giving your spine a little breathing room.

When compression builds unevenly—because of posture, movement habits, or stiffness—your spine gets cranky.

Decompression helps restore balance.

 

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How Spinal Decompression Relieves Pressure

Decompression = gentle traction.
Traction = the vertebrae separate slightly.
Separation = relief.

This can be done passively (stretching, hanging, traction tools) or actively (alignment and muscle control).

Both have their place, but only one creates long-term change. We’ll get to that.

 

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Types of Spinal Decompression (Disc, Joint & Global)

There are three main types of decompression:

Joint decompression

Takes pressure off facet joints and SI joints.

Disc decompression

Creates space for discs, bulges, and nerve roots.

Global decompression

Targets both discs and joints simultaneously.

Most people need direction-specific decompression based on their misalignment—not random stretching.

Not sure which misalignment you have? Want to know what program Dr. Mike recommends for you? Take the free MoveU Assessment now.

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Is Spinal Compression Normal?

Yes.

Every time you sit, stand, walk, squat, or lift something, gravity stacks compression forces through your spine.

If your alignment is good, compression spreads evenly.
If your alignment is off—even slightly—compression piles unevenly onto the same joints and discs.

That’s when problems begin.

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When Spinal Compression Becomes a Problem

Compression becomes painful when:

• hips tilt

• ribs flare

• shoulders round

• core grow weak

• one side carries more load than the other

Misalignment = uneven pressure = irritated tissues = pain.

If you want to understand what happens when discs and joints are under imbalanced compression, watch Dr. Mike break it down in this Disc Bulge & Herniation Healing Plan. It’s eye-opening and might explain your symptoms better than anything you’ve heard before.

 

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Which Type of Decompression Is Best for You?

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.

This is exactly what we help people do in the MoveU programs— identify your misalignment and decompress the right way.

 

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Active vs. Passive Spinal Decompression

There are two main approaches:

Passive Decompression

Examples:

• stretching

• inversion tables

• band traction

• yoga postures

• hanging

It feels great and gives you fast relief, but it’s temporary.
Once you stand up and fall back into your old posture, the compression returns.

This is the relief “hamster wheel.”

Active Decompression

This is the long-term fix.

Active decompression happens when you:

• realign your spine

• engage the right muscles

• improve awareness

• reduce uneven pressure on your discs and joints

• build strength so alignment sticks

You use your body—not equipment—to decompress.

It takes practice, but it’s the only method that creates lasting change.
And yes, you can absolutely learn it.

 

"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 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. I move with more poise. 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 

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3 Spinal Decompression Exercises You Can Do at Home

 

Upward-Facing Dog (Disc Decompression)

Helps decompress lumbar discs and can offer immediate relief for disc-related pain.

1. Lay flat on the floor on your stomach.
2. Place your hands flat on the floor like you’re about to do a pushup, keeping your elbows close to your body. 
3. Press your body up into as much extension (arch) as is comfortable. Keep your shoulders pressed down away from your ears. 

Happy Baby (Joint Decompression)

Removes the lumbar curve and opens up the posterior joints.

1. Lay flat on your back and bring your knees up near your armpits.
2. Keep the feet flexed and grasp the bottoms of your feet with your hands. 
3. Gently pull your feet a bit closer toward your body and rock gently from side to side as comfortable. 

Banded Axis Pulls (Global Decompression)

You’ll need a thick resistance band for this. Check the MoveU Favorites list on Amazon.

1. Anchor the band close to the floor to something fixed in place or very heavy.
2. Face the anchor point of the band and step inside the loop. 
3. Sit on the ground and bring the band up around your hips with the soles of your feet together (butterfly position).
4. 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. 

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Why Strength Is the Long-Term Fix

Passive decompression helps you feel better quickly, but long-term relief requires:

• improved alignment

• stronger core

• better hip control

• active decompression

• consistent practice

This is the core of the MoveU Method.

When you learn to use your own muscles to decompress and align your spine, relief becomes something you create, not something you chase.

 

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FAQ: How to Decompress Your Spine at Home

Is it safe to decompress your spine at home?
Yes—when done gently and without forcing positions that cause pain.

Can spinal decompression help herniated discs?
Yes. Extension-based decompression often reduces disc pressure and nerve irritation.

How often should I decompress my spine?
Passive stretches can be done daily. Active alignment work is an ongoing practice.

Can poor posture cause spinal compression?
Absolutely. Misalignment is one of the biggest contributors to disc and joint stress.

 

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Ready to Fix Yo Sh!t?

To learn active decompression, build lasting strength, and improve your alignment at home, start today by joining MoveU.

Your spine has been waiting for this.