Immediate relief from pressure and tension in the spine

In today’s article, we have prepared for you a series of spinal decompression exercises that target almost everything from the lower neck to the lower end of the spine. 

Chiropractor Dr. Rowe of SpineCare Decompression and Chiropractic Center’s YouTube channel. 

These exercises are effective, safe, and you can do them in the comfort of your own home.

In addition, they do not require special equipment. 

You will see for yourself that thanks to them you will get immediate pain relief in less than 30 seconds.

The first exercise

For the first exercise, kneel on a mat (you can also use a pillow) in front of the edge of the bed, chair or table.

You need a towel, but you can perform the exercise without a towel as follows:

Place your hands behind your head in the places behind your ears where you can feel the two bumps, pull your elbows forward and lean on them for support. 

The following movement is very simple. 

Begin to pull your buttocks toward your heels as you gently push your palms up.

When done correctly, you will feel a great stretch and relief in the neck area.

The more you pull your bottom toward your heels, the more relief you’ll feel in other parts of your spine.

So pull your butt as low as you’re comfortable with.

Then hold for 15 seconds, release and repeat.

With each repetition, try to pull your butt a little closer to your heels.

Repeat the exercise 5 times. 

If you’re using a towel, wrap it around your neck, grab it from the front, and pull it up at about a 45° angle.

Choose which option is easier for you, with or without a towel.

The second exercise

This exercise relaxes the entire back, especially the area between the shoulder blades.

Lie down with your upper body slightly over the edge of the bed.

Roll up a towel and place it under the shoulder blades.

Now just tilt your head back and lower your arms over the edge of the bed.

This exercise opens the upper back to the middle of the back.

Try to lean back as deep as you can. 

When you feel a comfortable relaxed pose, stay in it for 15-30 seconds.

Then come back, rest and do 5 reps.

Focus on deep breathing.

This will help reduce muscle tension.

If you want, you can also try a modification of this exercise where you put your hands behind your head, pull your elbows down, and thanks to this you will feel a really great relaxation in the area of ​​the shoulder blades.

Again hold for 15-30 seconds and do 5 repetitions. 

You can also try stretching your arms behind your head or you can hold a small weight in the form of a water bottle with your hands.

In that case, let the weight of the bottle pull your hands down to the ground.

It’s up to you which one you like more.

The third exercise

Another fantastic exercise for relaxing the back is the cobra pose.

This exercise is suitable for all people who have lower back pain or sciatica caused by a pinched nerve.

It is recommended to use a sheet to perform this exercise.

Fold the sheet over the waist area and grasp the ends with your hands. 

You can perform the exercise on the bed or on the floor.

Carefully raise your back as high as possible and then move your arms forward a little.

So tighten the sheet tightly that is wrapped around the lower back and focus on deep breathing.

As you inhale, try to hold your breath for 30 seconds.

Then relax and repeat 5 times.