BEST Spinal Decompression Exercises for Back Pain Relief

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This video discusses the concept of Spinal Decompression through various methods, like Inversion Tables, Traction Devices in physical therapy clinics, and Hanging Exercises. Spinal Decompression, also known as Traction, is the separation of the spinal vertebrae to create space for the discs to imbibe fluid and alleviate pressure. While these methods are popular, they may stretch and potentially worsen compromised tissues such as discs and ligaments. Spinal Decompression alleviates nerve compression, but the relief is short-term, typically lasting only a few hours.
In this video, we will see the most effective and long-lasting way to decompress the spine, the importance of Engaging the Core Muscles in a healthy manner, and breathing techniques.
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My name is Dr. Ryan Peebles and I have dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. Core Balance Training - CBT is not a fitness program, it's a long-term solution, which can bring you back to normal life and regular movement without chronic pain.
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Disclaimer:
Dr. Ryan Peebles, DPT is licensed to treat people seeking physical therapy in the state of California. All content on the Core Balance Training KZbin Channel is provided for educational purposes only and is not a substitute for the advice, diagnosis or treatment of a health care professional familiar with your specific medical history, conditions and needs. Consult with a health care professional in your state/country before attempting any exercise or movement you have seen on this channel, or before making ANY treatment decision. Never disregard professional medical advice or delay in seeking it because of something you have heard, read or seen in any of our content.
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#spinaldecompression #decompressionofthespine #inversiontable #traction #breathing #hangingexercises #backpainrelief #backexercises #spinehealth #BackPainRelief #ChronicPain #PhysicalTherapy #LowerBackPain #exercises #exercise #backpainsolution #backpainsolutions #backpaincauses #lowbackpainrelief #chronicbackpain
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Thanks for watching the video 🔺 BEST Spinal Decompression Exercises for Back Pain Relief
Give this video a thumbs up if you enjoyed watching it 👍

[@g2restore963]

So what is the breathing technique you recommend? Can you make a video? Ty

[@melindarambo4]

Thank you! Sounds like it would help me a lot. I have very weakened core, disc degeneration, stenosis, nerve pain and spondy . Would love to know more about this breathing technique. Can you elaborate for us? 🙏🏼

[@Fuzzer227]

As usual, your root causes approach to understanding problem and then finding helpful solutions. Thank you ! CBT continues as part of my internal toolbox and is helping me:) Happy 4th🎉

[@ucngz4ry-zldes6d-n-xzehw62]

Sir, Plese make video for proper breathing technique

[@kimberlyrolon4328]

Good information. Thank you for sharing.

[@jeand701]

Really informative, thanks.

[@liamthompson9342]

I bought a home stretching device and I've had problems with sciatica since the first time I used it with moderate intensity. I don't know for sure that's what caused it but I've not been game to risk it again.

[@vickieviresrichie7622]

I would love the stretch of hanging. Thankyou Doc ,✨❤️‍🔥✨

[@AmalsSpring]

This video makes an absolute sense to me, I feel my back gets evenore fragile after using the pull up bar without embracing the core firmly. Do u recommend using SI joint belt while doing physical work? Or during biking?

[@Kenbot2]

I have grade 2 spondylolisthesis. I do an inversion table every day for three minutes and it makes me feel a whole lot better for the whole day. I wear an SI joint belt. This is the first time I’ve heard someone tell me I shouldn’t do inversion. I also hang from a pull-up bar a few times a day and it really relieves my pain is something wrong with me?

[@CoreBalance]

Hi Kenbot! This video is focused on bio-mechanical effects of spinal decompression. If your symptoms improve, that is fantastic and there is nothing wrong with you. It makes perfect sense that off-loading your spine makes it feel better. It seems you have gotten to the point of doing it several times a day, which may indicate a dependency. This could support the message of the video that hanging on your ligaments can contribute to instability, so I would recommend combining your hanging routine with some stabilization exercise to combat these potential effects. Regardless, the fact that it makes you feel a whole lot better is excellent. Thanks for sharing!

[@sikiswirlee7651]

It's possible to use the inversion table on an angle. This promotes release of contracted tight muscles and does not require hanging on ligaments.

[@westysutube]

That was EXCELLENT!

[@AmalsSpring]

How about headstand? Using my own body , hand stand as well. Shall I breath out and hold the breath to stable the core?

[@judithsnook1139]

I have been doing essentrics for the last 12 yrs, which feel great and hopefully give space in my spine. But now I have Spondy, so I am wondering if I should be doing these movements which are twisty and extended.

[@garthc5994]

Does it work for spinal stenosis?

[@bateschiro]

I agree, static hanging from inversion boots is not nearly as effective as performing exercise while inverted. For example, reverse squats, set ups, swings twist, and more that way you can lengthen and strengthen the tissue around the spine, while inverted. I have taken x-rays of people with spondylolisthesis and after five minutes, the Spondylolisthesis totally reduces. When combined with appropriate stabilization exercises, you can correct spondylolysis.

[@evapavlou5296]

So how do you do the correct breathing exercises ??? Tia 🤗

[@sandrine4971]

Check out the core balance training program and or watch more of Dr peebles vids👍

[@kaushalkishorjha305]

Bulged and dessicated disc at L5-S1,Spondylolysis with grade 1 spondylolisthesis at L5-S1. For 6 months.... please help me .. Age 29 yrs

[@sandrine4971]

Check out his core balance training program. It's a game changer. I'm 2 months in and wish I'd found it decades ago👍

[@kseth6992]

Act of Increasing intra abdominal pressure similar to bracing then ?

[@CoreBalance]

Yes, very similar! Keep it subtle though... it has to be sustainable over long periods of time.

[@kseth6992]

@@CoreBalanceok great . Thanks for this tip .

[@bonnieparker6939]

I just want to correct you on one thing. The chiropractic decompression works for longer than a few hours. I've had exrays and MRI's to show that decompression does over time create more space between the vertebra there by reducing pain and increasing space for the nerves. I do have to continue for the rest of my life just not as frequently. More like once or twice a month some people may even be able to maintain their space at one visit every 3 months. Depending on the person. But I also recognize what you are teaching as core to support my spine for the rest of my life also. If at any point in time I quit doing everything I'm doing I'm sure I will end up back in this same predicament.

[@CoreBalance]

Thank you for sharing, Bonnie. The most important factors are your symptoms and quality of life. X-rays and MRIs are surprisingly subjective and change depending on your body position when the pictures are taken, and the person interpreting the results. Studies involving a larger sample size of participants show that decompression does not result in long term increases in disc height. This is because the fluid in a disc is constantly getting squeezed out under load, and imbibing back into the disc when the spine is unloaded. This is a diurnal cycle meaning every day, the fluid goes out, and returns back. It is hard for me to make sense of a claim that the effects last for months, which may convince a patient to become a lifetime customer. However, as mentioned, symptoms are more important than study findings. If regular decompression increases your quality of life, then it's worth it. That said, I do believe that their are much more affordable methods which can result in long-term pain reduction and improved function, such as spinal stabilization exercise.

[@childofkhem1.618]

Anytime I tighten my core muscles, even slightly, I get sharp pains in the middle of my hamstrings and sides of knees. I can't stand up straight or walk very far without my hamstrings burning. Idk what to do but it seems like taking pressure off of my lower back gives me some relief temporarily so I'm going to try your suggestions because I give up.

[@brendapeter446]

Pretty sure it’s about engaging your core vs. tightening so it’s more subtle.

[@briangraham1725]

How long does someone have to be in the inverse position to be effective? 10 minutes? 30 minutes?

[@bateschiro]

Studies show ligamentous creep maximizes at 18 minutes. The effects of traction will last approximately 2 1/2 hours after treatment Also, you can create long lasting changes through repetition of traction, which is great for changing the lordotic curve of the lumbar and cervical spine.

[@morganreigns1984]

Feels good when i bend over with a pillow underneath my stomach cus i got grade 3 spondolisthesis it feels i like need to crack my back but in reverse going in and out instead of down and in.

[@saisharan-q6v]

❤❤❤❤