Chiropractic: Decompress back
Dr. Michael Rowe
Upper back decompression
- Raised surface that you can kneel in front of (e.g. bed, couch)
- (Optional) small towel
- Kneel in front of raised surface
- Cup the base of your palms around the mastoids on each side of your head
- Optionally, wrap towel underneath mastoids and hold ends of towel in each hand
- Bring your elbows forward
- Rest elbows on raised surface
- Simultaneously, lower buttocks and slightly pull diagonally upward on mastoids until you feel a stretch in your back
- Hold for 15 seconds
- Release, and repeat 5 times
Mid back decompression
- Raised surface
- Towel
- Lay back on raised surface with your head going over the side of the bed
- Place rolled up towel under your back about where the shoulder blades are located
- Can raise or lower position of towel to stretch different parts of the back
- Lower your head by looking as far back as possible (try looking at the ground)
- You should feel stretch near the towel pivot
- You can optionally put your hands behind your head or straighten arms over your head to create different stretches
- Hold for 15-30 seconds then bring head back up
- Repeat 5 times
Lower back: Cobra pose
- Lay face down on a surface
- Raise your upper torso off the surface by doing a push up, but keep your legs
and hips on the surface
- Should feel stretch in lower back
- Can optionally intensify stretch by wrapping lower torso with a bed sheet and gently tugging it
Lower back
- Lay face down on a surface but with your torso hanging off the edge. Your hips should be at the edge of the surface. Support your torso with your hands
- Tuck your chin into your chest and slowly walk hands above your head until you feel a comfortable stretch
- Hold for 30-60 seconds
- Repeat 5 times
Stretching (to increase range of motion)
- Static stretches are best
- Between 5-10 minutes per muscle group
- Not much additional benefit over 10 minutes
- Six times a week