Sciatica Series: 38. How to Decompress the Spine for Back Pain or Sciatica (Traction) no Equipment

First, do the compression test in the video to determine if compression on your spine increases your pain levels.

TEST: Sit on a chair without any arms. Flex or bend your back forward and then grab the seat of the chair and pull up. This puts compression through the spine. Did this make your back pain worse?

If compression makes your back pain worse, it is possible that decompression can make your spine feel better. The idea seems to be sound. There are many ways to apply traction with equipment. We will discuss those later in the video entitled: Top 3 Ways to Apply Traction (Decompression) to the Spine (Low Back or Mid Back).

For now, we will show you 3 simple ways to apply some decompression to your back without incurring any cost.

The studies seem to indicate that you may be able to obtain some short-term relief from pain. The short-term relief may allow you to walk further which in turn can help your back pain and sciatica even more. If any of the techniques provide you with some relief, we believe they are well worth the time. They take less than 60 seconds to apply.

Technique 1: Sturdy Park Bench

Use a sturdy park bench (preferably one that is cemented into the ground). With your arms straight, place the heels of your hands (palms forward) on the top of the bench or on the edge of a countertop. Lean on to your arms and take the weight of your body. Keep your feet in contact with the floor but try to relax your mid and low back. Feel your back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 second) sets of decompression- again if sets are pain free.

Technique 2: Countertop Corner

You will need to have two kitchen countertops that connect to form a corner. Face the point at which two countertops connect to form a corner. With your arms straight, place the heel of your right hand on the edge of the countertop forming the right side of the corner. The heel of your left hand should be placed on the countertop forming the left side of the corner. Lean on to your arms and take the weight of your body. Keep your feet in contact with the floor but try to relax your mid and low back. Feel your back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression, again if sets are pain free.

Technique 3: Kneeling between two chairs.

Kneel upright on the floor with two solid chairs positioned on each side of you (with the seat of each chair nearest you). With fingers pointed forward, place the palm of each hand on the center portion of the seat of each chair. Lean on to your arms and take the weight of your body. Lift your knees off the floor while keeping your feet on the floor. Try to relax your mid and low back. Feel your back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 second) sets of decompression- again if sets are pain free.

Check out the full Sciatica series of videos along with downloadable guide sheets for each video on our website.

DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician.

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