3 BEST Spinal Decompression Stretches To Do At Home

In this video, we will cover the best spinal decompression stretches you can do at home. These spinal stretches are amazing for lower back stiffness, SI joint pain, sacral pain and pinched nerves. If you like what you see, watch our 20 min webinar and find out which type of lower back pain you may be experiencing bit.ly/3zZ9Vgc
UPDATED VIDEO: • 3 BEST Spinal Decompre...
[Performance Place website low back article excerpt] In this article (updated in 2021), I will be covering right and left side lower back pain. At the end of the article, it also covers the baffling situation of when your lower back pain CHANGES SIDES.
I’ll also be covering possible diagnoses, causes, and treatment options for single-sided lower back pain. This article will not cover sciatica in-depth (pain past the knee), but you can read all about that in one of my other articles here.
I’m Sebastian.
I’ve had lower right back pain and have been able to recover from it entirely. When I was 15, I was told I would need back surgery to reduce my pain so I could play baseball again.
Long story short, I did not require surgery, injections, or medication to return to baseball. I am 38 now and play baseball two days a week, lift weights, sprint, and have no issues with my lower back holding me back from doing what I want.
I’m telling you my story of recovery to let you know that you can recover as well (if you find the right person to help you as I did).
Hopefully, this article gives you better information to discuss with your sports chiropractor, physiotherapist, physical therapist, personal training, orthopedic or medical doctor.
Not everyone will get back to feeling 100%. As a general rule, the longer you’ve had it, the more challenging it can be. But this does not mean it’s impossible to feel physically capable again.
Let’s get on to the article.
Cause #1: Driving With Lower Right Back Pain
Driving your car is the #1 cause of single-sided lower back pain in people over 25.
If you are living in the US, you may experience more right-side low back pain when driving.
If you are in Europe, you may experience more pain in the lower left back while driving.
Why?
It has to do with the gas pedal.
As we discuss single-sided low back pain in this article, it may be helpful first to understand that not all low back pain is created equally.
Different causes for back pain have other mechanics, positions, and postures that will increase or decrease your pain.
I say this because if you’re in the US and you experience left low back pain while driving, that’s common as well. Keep reading this article.
As we venture into other causes of 1 sided low back pain, you’ll start to realize that positions and postures of your whole spine, arms, and legs matter. What you are doing with your body daily matters.
Now that you understand that postures and positions matter, you should realize that you also have some control over your condition. As I describe these mechanics, consider reversing them and seeing if it helps tomorrow. Not all ergonomic corrections yield immediate relief.
Back to driving…
Suppose you are in the US, lower right back pain while driving occurs as you tension the sciatic nerve with every up and down on the gas pedal. This tends to happen more in stop-and-go traffic. You may think it is the stress of the traffic, but that may not be so!
Multiple spinal nerve roots create your sciatic nerve that exits from tiny holes in your spine called intervertebral foramen. Your low back nerves could be subjected to pressure around this location, creating nerve swelling, making lower back stiffness and pain.
When you pressure a lumbar spinal nerve (L4, L5, or S1), typically stretching of the sciatic nerve will induce your lower back pain.
When you pressure a lumbar spinal nerve (L4, L5, or S1), typically stretching of the sciatic nerve will induce your lower back pain.
If this is you, simply move your seat closer to your steering wheel and increase the lumbar support on your chair (if you have one).
If you don’t have built-in lumbar support, roll up a towel and place it behind your lower back to let your lower back relax.
Moving your car seat forward allows for more knee bend (sciatic nerve slackening) and less pain.
Pressure on a spinal nerve root (not the sciatic nerve itself) creates the situation where your lower back pain is only on one side.
#BESTSpinalDecompressionStretches #backpain #california

[@Performance-Place-chiropractor]

Hey everyone! It's Sebastian. Glad to see you are all seeking your recovery. After reading comments for the last 10+ years, I decided to release 3 lower back online resources that will answer many of your questions about treatments, stretches, exercise, surgery and more. Part 1 ebook covers an effective framework for low back pain recovery. bit.ly/3zJfoY3 ---> Part 2 ebook covers diagnoses you have heard about and ones you haven't, (as well as why you should not be afraid of them). bit.ly/3q4N1Ae ---> Part 3 ebook is about selecting a treatment that is appropriate for your diagnosis. bit.ly/3zDebBB ... you'll also learn why what you are doing is probably not working. Thank you for all of the support, thumbs ups and subs! Reach out to my facility to work with us directly (in-person or virtual) bit.ly/3eZBkEM or via an epic online low back program bit.ly/3zAKwsJ Sebastian & Dawne

[@andino_usa3302]

What is your location numbers and address??

[@oscarflores9014]

loved the way you two work together to explain and demonstrate the techniques

[@Performance-Place-chiropractor]

Glad you enjoyed it Oscar!

[@mareehajangda1706]

WOW I did the second stretch and felt an immediate release. Definitely doing this daily

[@Performance-Place-chiropractor]

So cool

[@seasunny100]

Hey! Yes, these exercises stretch the vertebrae. But exactly for such a time, while you are in a stretched state. When you stand on your feet, the vertebrae will again accept body weight and load, squeeze the disc and nerve root, if there is a protrusion of the disc. In addition, no one takes into account the work of the back muscles, those muscles that hold the vertebrae in place. And they can be spasmodic or too relaxed. Think about it.

[@Performance-Place-chiropractor]

Yep. the body provides its own support. This tends to need some hand picked exercises and some effort on a daily basis. If it was easy to feel good everyone would be doing it right?

[@KostasYoutube]

ok, that was one of the most interesting spinal decompression videos i have seen, and I have seen a lot. All the methods are clearly shown, I particularly liked the last one, I haven't seen it before, and it makes a lot of sense, the hand posture on the sides helps, who would know that it is so simple.. a big THANK YOU for sharing this! Keep up the great work!

[@Performance-Place-chiropractor]

Yep! Thanks!

[@KostasYoutube]

@@Performance-Place-chiropractor actually I have a few questions regarding the inhalation - 4 point expansion technique, do we necessarily need to put our fingers on our waist for this to work? Or is it only as a guide? And how long do we need to keep our breath in? Thank you!

[@Performance-Place-chiropractor]

It’s a teaching tool. A target. We normally have people practice till they can do it well. Then we move the skill in to other exercises

[@pascalk5801]

Thanks ,I have tried some ,I starting feeling good.I hope ,it works

[@Spike-qh2bb]

Great thanks have done nothing like this ever so about time I started now I'm 59. Have lower back pain from sitting in my office chair for 10 hours without hardly moving, was never problem when under 40 but getting old now.

[@Performance-Place-chiropractor]

:). Never too late to move around a bit. Reach out if you want a customized program of what to do and when. Link in description

[@nazeak]

This is a really great video, very informative and I like that you explained what was happening and showed us specific target points. Well done guys!

[@Performance-Place-chiropractor]

Our pleasure! We have fun doing it. If you want help you know where to find us! www.p2sportscare.com/contact-form-youtube/

[@dhoffman2290]

Echoing others' comments, I just did the first (front spine) decompression move and it seems to have helped. Wonderful, considering I've been dealing with mostly anomalous LBP for the better part of a year now. I've been pursuing spinal decompression as an end but most of what I've done (balancing low belly/hips over arm of sofa, etc) has dealt with decompression of the back of the spine. I would be interested first in enjoying the rest of this video, and also in your custom programs. Just wanted to say thank you as that first seal stretch is pretty great. I am also a Licensed Massage Therapist and yogi with a pretty flexible spine. Thank you!

[@Performance-Place-chiropractor]

We would love to chat with you about the programing that may work best for you. The devil is in the details and we need to see what your movements look like so we can see what the best starting point would be. For a limited time, we have some 10 min chats available to address any questions. We would also be able to see if working with you would be up our alley! Email us [e-mail]

[@melissab467]

The first move, similar to yoga cobra, and the bench move worked really well for me. Thank you!

[@Performance-Place-chiropractor]

Wonderful! Message us if you want a custom program. As you can see, not all exercises work as well as others. If you are over 18 years old. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@anzaborrego399]

Thanks! Now I understand cartilage decompression versus decompression for the nerves a lot better.

[@Performance-Place-chiropractor]

You bet!

[@raymondhoguelll2044]

Pretend someone’s gonna punch you in the gut……walking around with it tight helped me

[@Performance-Place-chiropractor]

That’s a compressive stability strategy. It helps some and make some worse. Depends on the reason for their pain in the first place. This is why a good eval is important

[@ashleylauren5934]

Park bench exercise use really helped my L5S1 degeneration! Instant gratification! Thank you.

[@Performance-Place-chiropractor]

Amazing!

[@shahid3520]

Thanks from Pakistan, you are international !!!! Really good tips for spinal decompression.

[@Performance-Place-chiropractor]

:) Thank you. Locally and world famous. Sub and share so we can become more famous and share the good info!

[@EmpathBonz]

I’m in Costa Mesa with Ankylosing Spondylitis and have GOT to set up an appointment with you guys!!

[@Performance-Place-chiropractor]

We are in Costa Mesa. Message or call us www.p2sportscare.com/contact-form-youtube/ 714-502-4243

[@elainepersell-thompson7095]

Really helpful . Thank you !

[@Performance-Place-chiropractor]

Nice

[@andrewschlesser5459]

I want to hang out with you guys. Proverbially. You guys are hilarious! Thanks for the video!!

[@Performance-Place-chiropractor]

Haha. Thank you

[@suarezedgar6]

Hi! When doing the second exercise I get a really sharp pain in my lower back. Is that normal? Any ideas of what it could be? Should I seek help from a professional? Thanks for the vid :)

[@Performance-Place-chiropractor]

I have lots of ideas of what it could be but I need more info. Are you open to working with us for it?

[@suarezedgar6]

@@Performance-Place-chiropractor that would be awesome! Please let me know anything you need from me. I really appreciate the help. Thanks!

[@Performance-Place-chiropractor]

Shoot us an email and we can chat this week. [e-mail]

[@smilespires]

I saw some exercises that were new to me. Bet they help.

[@Performance-Place-chiropractor]

Which were new ones?

[@slasherfromtexas]

Outstanding video 👏 bravo

[@Performance-Place-chiropractor]

Thank you very much! Check out our playlist of other stretches and exercises for lower back issues. There is something for all levels of back discomfort! kzbin.info/aero/PL4ia_VsGiqb_JYMde31jaSubnKJZOHpO5

[@brausx8003]

Nice video, good content, chill vibes.

[@Performance-Place-chiropractor]

Appreciate it!

[@bilalboutaouche1550]

حركات مفيدة للعمود الفقري وخاصة أسفل الظهر

[@Performance-Place-chiropractor]

:)

[@jonnyjensen399]

Hey thanks for the vid, i compressed my spine while squatting weight and its been sore ever since. Hope this helps :)

[@Performance-Place-chiropractor]

Oh no! Do you want some help overcoming it faster?

[@jonnyjensen399]

@@Performance-Place-chiropractor sure !

[@Performance-Place-chiropractor]

Jonny shoot us a message here and tell us more about what is going on bit.ly/3zBEyYJ

[@Performance-Place-chiropractor]

Johnny were you able to speak with someone at our facility? Set up an online consult/ Discovery Session so we can figure out what your options are to get normal again. p2sportscare.janeapp.com/locations/virtual-appointments/book

[@XynGG]

6:02 Him: “I didn’t say Shamu” Her: “How rude” 😂🤣

[@Performance-Place-chiropractor]

ya we just flow

[@Chrisxox-ch3ik]

Good day doc i have a compression on my spine which is so painful even while walking or coughing. I have been to the hospital. Can this exercise help.

[@Performance-Place-chiropractor]

We see people with it all the time. Let us help you out with it. We have consultations available. There is a link in the description for the video or call 714-502-4243

[@NeverGiveUp-ib3xb]

Thank you!

[@Performance-Place-chiropractor]

You're welcome!

[@firdoosahmedsohil2892]

Its paining more if tries stretching for decopreesion.whats possible reason please.

[@Performance-Place-chiropractor]

Not all people need decompression. In fact some people end up feeling worse if they do it and they are not in need. We always perform an assessment before we suggest what to do. Book a consultation with us if you want some suggestions

[@ruthgoebel723]

Some of us who have osteoporosis may not want to do the first exercise you demonstrated.

[@Performance-Place-chiropractor]

These are not for everyone. People with osteoporosis should have a custom program created

[@kharinitha-ln1cl]

மிகவும் அருமையான வீடியோ சார்,

[@Performance-Place-chiropractor]

Thanks

[@itop5]

Thanks for dis man🖖

[@Performance-Place-chiropractor]

No problem 👍

[@colinbrigham8253]

Thank you 🤗

[@Performance-Place-chiropractor]

You’re welcome 😊

[@ChardeYogaHealthWellness]

That park bench stretch was 🎯

[@Performance-Place-chiropractor]

Nice. Check out our other low back videos kzbin.info/aero/PL4ia_VsGiqb_JYMde31jaSubnKJZOHpO5

[@Scetchye]

Holy.. That park bench stretch felt very weird and actually reliving! Is there a way to get it stretch a bit lower since I only got it to feel in the middle. Or is there. Possibility that my lower spine is so compressed that it won't probably feel in there?

[@Performance-Place-chiropractor]

Thats a good question. We have a stretch we like for that but we don't have a video on it. If you want some help getting over it for good, we are in Costa Mesa CA (Orange County). Message or call us www.p2sportscare.com/contact-form-youtube/ 714-502-4243. We see people suffering with this kind of thing all the time. In this type of situation, virtual works as well as in person….but in person is always the best :)

[@mrithun15]

This is a stretch I have been doing for many years. I do it about every 2 hours at home or office or wherever Best stretch ever

[@jdin3987]

1 like isnt enough. Kudos yo.

[@Performance-Place-chiropractor]

:)

[@patrickconnolly7799]

surprisingly, parkbench works for me

[@Performance-Place-chiropractor]

Nice! Love the parkbench too! You may want to check out the low back book I wrote on recovery steps. bit.ly/3F4ENg0

[@memex0o]

I have tried to decompress by placing a pillow under my hips & my upper body hanging off my bed. I do feel the pull, but it’s painful. I stop because i feel like if I stay any longer the pull & pain will radiate down my glutes. After doing that position, either sitting, standing or lying down.. the pain is still there, almost like a dull throbbing pain. I’ve seen my Dr for this (I’ve had low back pain for about 3 years) I’ve tired several different meds, even PT. Even had an x-ray done & my dr said it was fine. So not sure if it could be something more serious that can’t be seen on an X-ray or I simply just have a weak spine. (The only time I was pain free was during pregnancy 😭 about 2mo PP the pain returned)

[@Performance-Place-chiropractor]

Hey. Sorry to hear about all of that. Would you be willing to give ur methods a try? We have hundreds of 5 start reviews. We do things differently than most places. [e-mail] or call 714-502-4243

[@cibbrre]

Thanks, a lot

[@Performance-Place-chiropractor]

You're welcome! Check out our playlist of other stretches and exercises for lower back issues. There is something for all levels of back pain! kzbin.info/aero/PL4ia_VsGiqb_JYMde31jaSubnKJZOHpO5

[@rossmiester169]

Hi - was wondering if there is anything you can do for mid-back spinal decompression? I have a t-8 slipped disc. Thanks!!

[@Performance-Place-chiropractor]

This video is not specific about that sorry. if you would like to contact us we can discuss if we have options that can help you though. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@Londonfogey]

The 'breathing into the back' exercise is very good - I do Wim Hof Method breathing exercises daily but have always done them from the front of the core only. I'm going to do the 'all rounder' from now on.

[@Performance-Place-chiropractor]

Nice!

[@Xektt]

Weird. When putting my fingers at my hips, I can feel the front abs area contracting but I can't feel absolutely anything contracting on my lower back. How do I activate the back part of my core better? What exercises do I do to strengthen that core area specifically?

[@Performance-Place-chiropractor]

Odd huh. Sounds like there could be a movement compensation. We should do a customed approach to help address this. Addressing compensations is not you can address alone. You should work with us for it. Contact us through this form and we can chat after privately bit.ly/3zBEyYJ

[@cinmac3]

At 10:35... oressure points helped decompress my nerves . I cant seem to get thet whole chore he point do you have a video on this idea more understandable. for me.

[@Performance-Place-chiropractor]

We don't but you should perhaps consider the book Sebastian wrote on low backs. It’s free (you pay the shipping & handling). www.p2sportscare.com/product-low-back-six/

[@qsks8366]

Hey I have a question, I accidentally injured my lower back while foam rolling it and my lower back and glute area are in pain , it also hurts when I try extension exercises, but it feels good when I lay on my back in bed, what should I do?

[@Performance-Place-chiropractor]

if you want some specific recommendations about what to do next we can do that, but we need to set up a time to do a video session. email us [e-mail]

[@rouschno1]

McKenzies are great

[@Performance-Place-chiropractor]

They are great when they help!

[@benbarson2810]

I need that self ring dinger tutorial

[@Performance-Place-chiropractor]

wont find that here buddy

[@sylviasmith3746]

Do you guys recommend using inversion table?

[@Performance-Place-chiropractor]

Nah. We see people with low back pain all the time who have those things sitting in their living room and they dont help long term. Just short term fixes. I just released a low back book that may help you find your way. It’s free (you pay the shipping & handling). www.p2sportscare.com/product-low-back-six/

[@sylviasmith3746]

Performance Place Sports Care & Chiropractic thanks I simply did one of your exercises last night, sitting and using chair arms to decompress, I heard something in my back and I was able to do a warrior 3 pose afterwards, couldn’t do that before

[@Performance-Place-chiropractor]

Epic! Love to help you out more if you want it! For a few more weeks we are offering free 15 min Zoom calls with our interns to discuss if we can help you out. Take advantage. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@demonasstk3107]

I feel a lot of back lower pain when i try to decompress the spine using my hands on the table. I feel like im going to divide myself and cause me a lot of pain, especially when during this pose i go to out all the breath, even if my feet does’nt touch the ground and gravity pull my legs down i feel like something press really hard in my lower back, and after one of these exercise after come back with the feet on the ground i’ve started ti feel a double pressure e more pain then before. Am i the only one who experience more pain than benefits after tryng and during these exercises?

[@Performance-Place-chiropractor]

This exercise is not for everyone. Sounds like you may need more custom programming. I’d need more information to tell you exactly what to do so you don’t hurt yourself while rehabbing. We’d like to help but we need more information. You should just contact us. We are offering free 10 min Zoom calls with our interns for this month. Take advantage, they can help you sort of a plan of attack. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@seasunny100]

@@Performance-Place-chiropractor The specified link is not available.

[@Inferno_SRT]

Did you ever figure out what it was? I think I have the same feeling during the stretch.

[@aliceinwonderland5433]

how about for the upper spine

[@Performance-Place-chiropractor]

We have other videos on our channel for that

[@Fiftytwotop5]

Am I supposed to feel pain when I do the chair one?

[@Performance-Place-chiropractor]

Some people do but pain while doing any of these (beyond stiffness) is not desired. You may need something more specific for whats going on with you. Feel free to contact us if you need suggestions [e-mail] 714-502-4243

[@bahavamoss8372]

Bracing

[@Performance-Place-chiropractor]

Helps some not all. Bracing is a compressive stability strategy that does not work with older populations

[@faizaltab2335]

tq ..tq ...tq

[@Performance-Place-chiropractor]

thanks

[@gerrygizzygarcia2572]

Will this help heirnated discs

[@Performance-Place-chiropractor]

In the moment... it does nothing to stabilize the region or address WHY it started. It will return unless you do more. Contact us if we you want to discuss your options. [e-mail] 714-502-4243

[@Anione111]

Great ideas as not all can afford expensive equipment, but still deserve the benefits, right? I do the chair one at 7:15. I also hang from the window grills, legs lightly placed on floor. Love from India, btw :). 6:00 LOL...I wonder though why the name 'Shamu' was chosen for the SeaWorld killer whale shows. 'Shamu' is very definitely a name of Indian origin. I came up with this one :). Let me know your thoughts. Sit at the tip of a lightweight chair, feet flat on the floor and about a foot in front of the legs, tilt the chair forward so that your knees are over your toes. Hold your neck in line with the spine, resist bringing it forward. Stay in this position for few minutes. Could also add in the hands under the hip bone and back and breath into the hands. Great for back and for help with digestion issues. Helps more to straighten the spine rather than stretch it, like sitting on a gym ball.

[@Performance-Place-chiropractor]

I have no idea why the killer whale was called Shamu. You'd have to ask Seaworld :). Thanks for sharing your findings! We will test them out today.Glad you liked the video. Consider the free webinar we did on recovery from low back pain. It covers common diagnoses, stretches and exercises. It covers way more than this video does. www.p2sportscare.com/webinars/

[@susievidal4134]

Does this exercises last long ? I need relief fast 😢😢can you do these exercises in your bed? Are these bending exercises bad for you if you have osteitis pubis ?

[@Performance-Place-chiropractor]

I would have to know a lot more. We help people with this all the time with great success. Message us if you want to talk more about it. If you are over 18 years old. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@jemazar5311]

Does it work between D11 y D12?

[@Performance-Place-chiropractor]

Huh?

[@PayamPakmanesh]

I thought for a herniated disc doing child's pose is bad?

[@Performance-Place-chiropractor]

Depends on the stage, type and tolerance of the segments. An assessment is required to know what is best for you

[@PayamPakmanesh]

​@@Performance-Place-chiropractor thanks for getting back to me. Unfortunately, there's other credible health care workers with other strong opinions. I read this "Herniated Disc: A Survival Guide: Everything you need to know to manage your lumbar disc herniation without surgery" twice and they religiously say to stay away from any forward bending. What am I supposed to do in a situation where I'm getting conflicting advice?

[@Performance-Place-chiropractor]

Ya I’m sorry that’s happening. Everything is always dependent on the person, pathology, past injuries etc. it’s a misconception that all people need the exact same thing. To know what is best for you you’ll need a detailed physical assessment with someone who knows how to tailor a program of care based on what they fine. Email us and maybe we know someone in your area

[@whiteknightcat]

Dawn is such a cutie!

[@Performance-Place-chiropractor]

thanks

[@ekghostofficial]

Like and love from 🇵🇰🇵🇰🇵🇰🇵🇰

[@Performance-Place-chiropractor]

:)

[@rickjames8943]

Well I just clicked on the video because of the cute chick on the video but I actually learned something

[@Performance-Place-chiropractor]

glad you stayed then.

[@hamala7437]

oldtimer eiiz here, dudes

[@Performance-Place-chiropractor]

yep!

[@ssblue9576]

wouldn't it compress the lower back of the spine though

[@Performance-Place-chiropractor]

Would what do the compression?

[@ssblue9576]

@@Performance-Place-chiropractor the cobra pose thing

[@Performance-Place-chiropractor]

Depends what structures we are concerned about compressing. It would decompress the front of the spinal column

[@ssblue9576]

@@Performance-Place-chiropractor oh ok

[@Performance-Place-chiropractor]

yep

[@KostasYoutube]

@10:00 best move for Lower Back protection!

[@Performance-Place-chiropractor]

:)

[@tr1cksh0tsn1per3]

9:10 what I do when I get that feeling that my back is telling me that it’s time to pop some discs

[@Performance-Place-chiropractor]

Come see us :)

[@chris.h.9227]

.~Thankyou!❤🦴💯~.

[@Performance-Place-chiropractor]

Thank you!!

[@youngweek6974]

Dawn is so beautiful 😍

[@Performance-Place-chiropractor]

Yep

[@modmodeliani8774]

🙏🏻🎩🌷

[@supericardo263]

1:18 ey yoo!

[@Performance-Place-chiropractor]

Yes

[@pulakmurmu6354]

Ii

[@Performance-Place-chiropractor]

:)

[@ccharles2303]

You talk a little too much but good vid

[@Performance-Place-chiropractor]

We enjoy talking. Thanks

[@MandingoStrokes]

love you guys. really down to earth personalities

[@Performance-Place-chiropractor]

Thank you!! Glad you like the new videos!