How to Decompress Your Lower Back at Home (5 WAYS) for INSTANT RELIEF

[@drjonsaunders]

Have a question? Which 1 of the 5 did you like best?

[@Klkc7]

The last one

[@philip9677]

Pain went from a 90 to a 30 right after doing these stretches, life saving

[@drjonsaunders]

👍

[@norielcarney8882]

Loved all of them. Will definitely try them.

[@drjonsaunders]

Please do!

[@g_em_i]

(hands to thights) exercise is beauty, gets my back bone cracking and releasing the stress, wonderfull. I sit all day long working and have had back problems, because of younghood injury from dropping from 2nd flor height. Sometimes all it takes is to try something new, thank you, cant understand how i did not came up with such a great method myself.

[@drjonsaunders]

My pleasure!

[@levanah_lillith]

Sorry to hear of your injury! That sounds scary. Hope you're doing better now and glad these work! 🤘

[@maureendrieberg3821]

Great exercises for lower back. Thanks

[@drjonsaunders]

My pleasure!

[@denisefarmer1950]

# 5 OMG helped me so much. Thanks. I have been dealing with sciatica for a minute now. These stretches really did my sciatica out. God bless you.

[@drjonsaunders]

Wonderful!

[@darlenewatson9484]

Very nice demonstration and easy to follow. Thank you

[@drjonsaunders]

Glad it was helpful!

[@heavenoo4999]

Thanks to share your knowledge with us 🙏🙏🙌

[@drjonsaunders]

It's my pleasure

[@martinie13]

I like how #5 looks. Do you think #5 would be helpful for my sciatic and spondylolisthesis?

[@drjonsaunders]

It can be helpful for some with spondylo, but best to try it gently and see how it feels...thanks for watching!

[@nickamacleod]

very helped thanks

[@drjonsaunders]

My pleasure! :)

[@levanah_lillith]

Afternoon Doc. Can i ask would these be safe aand effective for thoracolumbar Fascia and muscle joints strain and sciatica? Thnks 🤘

[@drjonsaunders]

Best to try and see how it feels. Only go to your tolerance.

[@angelotramonti]

They all seem easy and effective. I'll have to try them all several times and see what works best for me. Thanks you!

[@drjonsaunders]

Look forward to seeing which one you like the best Angelo! Hope all is well!

[@GreenNeighbour]

Hmmn... hard to pick a favourite. I'll try them all, and let you know!

[@drjonsaunders]

Sounds good! :)

[@Leu4Life]

Thanks Doc. This may sound weird but can I ask you where did you get that rug from? That's a good model for us as we have a grey sofa and a dark blue armchair.

[@drjonsaunders]

:) Wayfair I believe.

[@dr.bijaykumarparida7321]

Does cupping help reduce lumbar disc compression ?

[@drjonsaunders]

No. It may help with some pain relief, but it will not help decompress a disc.

[@elizabethfarrowberry7270]

Are these safe to do if you have hernited disc and back.pain?

[@drjonsaunders]

Only certain ones - but your spinal health care provider will have to tell you which ones are best for your specific case.

[@Veruk22]

Is hanging from a bar ok? I do this sometimes but I'm not sure if it is helping.

[@drjonsaunders]

Yes, I do it as well.

[@arrykaloustiansr173]

#2 was good enough for me

[@drjonsaunders]

Awesome!

[@minakallenou8852]

Are these exercises safe if you have partial sacralisation of L5?

[@drjonsaunders]

Yes they should be as long as they don't cause pain...but, I always recommend you check with your doctor...best wishes.

[@misshummingbird2238]

As a female I don't have great upper body strength so I struggled with anything that involved placing weight on arms. Are there any variations?

[@drjonsaunders]

I understand...the one where you lie over the the back could be helpful.

[@misshummingbird2238]

Thanks Dr Saunders

[@MrGrimsiris]

Four and five is such a relief ❤

[@drjonsaunders]

:)

[@nl212ep]

Is there one in particular you would recommend for a 50 year old (me) with lumbar scoliosis (40 degree curve)❤

[@drjonsaunders]

Unfortunately there is not one exercise specifically. Best to get some professional advice from someone who can examine you - best wishes!

[@LeeroyBlazin]

Yes! #4 and # 5are new to me and absolutely brilliant! My back feels that stretch. The stretches revealed some knots mid back too, that was deep. Doc, how do tight glutes and psoas figure into these stretches? Say, if my psoas is tight, will these stretches help alleviate tight psoas?

[@drjonsaunders]

These decompression stretches likely won't help with tight glutes/psoas muscles...it is hard to isolate one muscle in a stretch and the benefits of trying is questionable at best...that being said some people can tolerate/benefit from some stretching...see if any of these feel good for you: kzbin.info/www/bejne/jILQn4yuhtGLi9U

[@kicknotes]

Do I ever? More like, do I ever NOT? Greetings from Aruba!

[@drjonsaunders]

Thanks for watching!

[@darlenewatson9484]

Hmm I had no problem hearing you. I thought you spoke loud enough and quite clear.

[@drjonsaunders]

Thank you. :)

[@opalata2039]

Can these be done by a person who had a herniated disk surgery at C3 and also has problems with C4 and C5

[@drjonsaunders]

Please speak to your doctor prior to doing any of these or any other stretches or exercises...best wishes.

[@opalata2039]

@@drjonsaunders well, The doctor said do what feels comfortable, wasn't specific

[@glennglazier2568]

I find that in the 2nd stretch, if I'm not feeling it, I just inch my hands higher up so that the palms are closer to the crease in the groin, and then I sit into the locked arms.

[@drjonsaunders]

Good tip, thanks for watching!

[@sviatlanazhukava4656]

All poses are really God for decompression except cobra pose, which made me feel pain in lower back. But I believe its only about my own back posture.

[@drjonsaunders]

Glad you enjoyed my video.

[@infinity3418]

New Subscriber

[@drjonsaunders]

Welcome aboard!

[@samkitty5894]

How come prolonger sitting can compress the spine while prolonged standing will not, yet, all of our weight is on our spine when we stand.

[@drjonsaunders]

Standing upright engages muscles and when sitting we tend to get lazy, transferring the forces to the discs rather than the facet joints. Best wishes.

[@shellyen850]

#5 worked for me. I now feel sleepy . 🙂

[@drjonsaunders]

All the best!

[@CarLa-dn9ms]

1 and 5 are great. But standing up afterwards is uncomfortable and painful.

[@drjonsaunders]

Move slowly. Take care.

[@Mezcalito617]

I’m curious, anyone else experienced real discomfort right at the base of the spine/tailbone area right after doing the fifth exercise? It feels so ginger and painful that i fear if I tried to bend down or twist I would experience shooting pain but if I laid down flat immediately afterwards for 20 minutes or so, it feels better. I know I should probably just see a medical professional but was just curious if anyone else experienced this.

[@drjonsaunders]

If you are unsure of a pain or discomfort, please see your doctor.

[@modmodeliani8774]

🙏🏻🎩🌷

[@drjonsaunders]

Thanks for watching!

[@jojosjoyfuljourney]

It’s hard to hear you

[@drjonsaunders]

Sorry!

[@sheldonprince]

The second one with hands on thighs.

[@drjonsaunders]

Good one!

[@Roids4Me]

None of these helped

[@drjonsaunders]

I'm sorry to hear this...sometimes it may take doing them over a period of days to weeks to notice. Best wishes.

[@JD.yahthatsme]

Wrong pair of glasses.

[@drjonsaunders]

Lol, my wife likes them. :)

[@JD.yahthatsme]

@@drjonsaunders she’s just being nice, they don’t fit.