Back pain affects millions of people each year, with an estimated 80% of adults experiencing it at some point in their lives. Whether it’s due to poor posture, heavy lifting, or simply the stresses of everyday life, back pain can be debilitating and impact daily activities. The good news is that there are ways to find relief, particularly when it comes to decompressing the lower back. After treating one thousand patients with bad backs I’m going to share my 5 go-to exercises to help relieve tension and discomfort in your lower back.

If you would like to see a video of these exercises check this out:

1. Child’s Pose

The child’s pose is a well-known yoga exercise that offers quick relief for lower back pain. Here’s how to do it:

• Start in an all-fours position on the ground.
• Lower your hips down towards your heels while extending your arms forward.
• Allow your chest to sink toward the ground, lengthening your spine.
• Push your hips away from your hands to create a stretch along your lower back.
• Hold this position for 30 seconds to 2 minutes, adjusting as needed for comfort.
• For targeted relief, try side bending to each side to focus on specific areas of tightness.

The child’s pose requires no special equipment, making it ideal for home practice. It’s a gentle yet effective way to decompress the lower back and provide relief from pain and tension.

2. Modified Downward Dog

This exercise targets the upper back a little more.

• Lie face down on a sturdy table and move to the edge so your upper body is hanging off and your arms are supporting your body weight with your hands on the ground.
• Move side to side to stretch your upper back.
  Lower Back Focus.
• To get more stretch into your lower back simply move further off the edge, so that your hips are close to it and allow your upper body to get closer to the floor.  Lean to one side to focus the stretch on one side.
• Hold this position for 30 seconds to a minute, focusing on relaxation.

3. Table Traction Exercise

Another great way to decompress the lower back is with a simple table exercise. Here’s how to do it:

• Lie face down on a sturdy table or bed with your hips at the edge.
• Let your legs hang freely off the edge while your upper body is supported.
• Allow the weight of your legs to gently traction and decompress your lower back.
• Hold this position for 30 seconds to a minute, focusing on relaxation.
• Optional: Gently move your legs from side to side to target different areas of your lower back.

This table exercise is effective because it uses gravity to create traction in the spine, helping to alleviate pressure and reduce pain. It’s a simple yet powerful technique that can be done in the comfort of your home.

This exercise provides relief by allowing the weight of your legs to create traction in the spine. It’s a soothing way to decompress the lower back and ease discomfort.

4. Body Traction Exercise

Body traction exercises offer a comprehensive approach to decompressing the lower back. Here are some additional exercises you can try at home.

• Stand with your legs wide apart (goddess pose in yoga) and sink your hips while keeping your back straight shoulders fixed and hands on your thighs.
• This action helps to traction your back and provides a good stretch.  You can rotate here if you like to help increase stretch into the lower back. 

5. Band Traction Exercise

Use a thick band or yoga sling to create traction through the lumbar spine. Move into a downward dog position with the band hooked over a door or something high behind you. Aim to get a straight line from your shoulders, hip, and band all the way up to where it is anchored.
Once in position, you can adjust your hips to feel a nice stretch and traction in the lower back.

These exercises offer a holistic approach to decompressing the lower back and reducing pain. Remember to listen to your body and adjust the exercises as needed for comfort.

Incorporating these exercises into your routine can help you find relief from lower back pain and improve your overall well-being. Whether you’re dealing with occasional discomfort or chronic issues, these techniques can be valuable tools in your self-care arsenal. As always, if you have persistent or severe back pain, it’s important to consult with a healthcare professional for personalized advice and treatment.
If you want my help to see if we can use specific exercises and lifestyle medicine to help you recover from pain, injury, or illness please reach out to me via ed@edpaget.com 

 

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