Decompress Your Lower Back At Home [INSTANT RELIEF!]
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Published 2021-12-02
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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 Of The Best Core...
✅ SCIATIC NERVE PAIN STRETCHES AND EXERCISES: • WORKS FAST! Sciatica Pain Relief Stre...
✅ HOW TO SLEEP WITH LOWER BACK PAIN: • How To Sleep With Low Back Pain and S...
✅ BEST STRETCHES FOR TIGHT LOWER BACK AND HIPS: • No More Tightness! [Stretches For Tig...
✅ HOW TO DECOMPRESS YOUR NECK AT HOME: • How To Relieve Neck Pain At Home - DE...
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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 ris
All Comments (21)
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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: https://youtu.be/dn5C-quCNrA Hope they help you!
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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.
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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 🥺
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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.
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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!
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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
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Great range of exercises. Will keep these in mind for future clinic use! Thanks for sharing
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Please give us tips on how to get up from floor matress when you finish your stretching exercises for lower back pain
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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.
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This is a great demo. Thank you for the helpful video.
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Thanks! The very first stretched I did across the kitchen table relieved my back pain I've had for fifteen years.
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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.
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Thank you so much Dr. Jared for the exercises!
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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 😊
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Wow, great info! I have stenosis. Thank you so much. Always great to see you.
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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
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where have you been all my life?! im glad I found your channel, this is very helpful. Thank you.
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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
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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?
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Amazing video. I feel so much relief in my lower back after trying some of these. Thank you!
