Boost Healing with Spinal Decompression Exercises
Neck and back pain can make daily activities uncomfortable or even painful. To restore flexibility and health to your spine, the doctors of Texas Injury Clinic offer spinal decompression therapy using the advanced DRX-9000.
Spinal decompression therapy is most effective when it is combined with safe and effective home exercises. The aim of spinal decompression therapy at our Fort Worth, TX, clinic and at-home exercises is to restore health to your spine without the need for prescription medications (which can be addictive) or surgery.
Benefits of Spinal Decompression Exercises
At-home exercises can provide relief from back pain. The exercises detailed in this blog post can also:
- Stretch the spine to reduce leg and back pain
- Improve the effectiveness of spinal decompression therapy at our Fort Worth clinic
- Prevent the need for invasive back surgery
- Help improve your posture
- Reverse certain signs of aging (like a curved back)
- Improve blood flow to certain areas of your back
4 Effective Decompression Exercises
The doctors of Texas Injury Clinic will provide additional exercise advice and tips. In order for these exercises to be effective, they should be performed daily.
The Cat Stretch
Release your inner feline and enjoy significant relief from back pain using this effective stretching technique. Start by finding a soft surface or yoga mat. Then, rest on your hands and knees with your hands below your shoulders and your knees directly below your hips.
Slowly arch your back like a cat while keeping your hands and knees planted on the group. Then, slowly lower your back and allow it to rest in a sagging “C” shape. Hold each position for several seconds and repeat 20 to 30 times.
The overhead stretch is one of the most convenient stretches because it can be performed pretty much anywhere. Stand upright with your feet shoulder width apart. Interlace your fingers before bringing your arms over your head until your elbows are completely straight. Your palms should be facing the ceiling. Reach upward and hold the position for 20 to 30 seconds before releasing. Repeat several times in a row.
Prayer Stretch (Child’s Pose)
This effective stretch is one of the easiest to perform because it requires minimal exertion. Begin on your hands and knees. Then, sat back so your buttocks are touching your heels. Then, reach out with both hands so that your arms are fully extended. Once you have obtained this pose, relax and wait for 10 seconds. You can vary this position by alternatingly reaching your right arm slightly to the left and your left to the right.
Make sure that you have a stable platform to hang from. A chin-up bar will be suitable. You can also perform this stretch outdoors at a playground. Simply hang from the bar and gradually ease the muscles that support your back. You will begin to feel your spine stretch. Hold the relaxed position for 20 to 30 seconds or for whatever interval you are comfortable with. Repeat two to three times, several times a day if possible.
Contact Our Practice to Learn More
If you are suffering from neck or back pain, decompression exercises can help alleviate discomfort and improve your quality of life. To learn more, or to schedule a consultation at our Fort Worth practice, call us at (817) 624-7222 or contact us online anytime.