How can I do the Spinal Decompression Therapy at Home with no devices?
Hi, I’m only 16 years old and I have a compressed back because I was told to do some exercise in gym class a year and a half ago. It’s the one where you have your feet on a board, and two pads on your shoulders and your legs are bent upwards
Then you need to push your legs straight with the weights (my teach told all of us to do 300lbs)
I was the smallest guy in the class; being 5’0 and ~73 lbs
My back hurts like crazy if I stand for too long. I looked it up and spinal decompression is the exact thing that will help me.
Is there anything I can do at home without buying the Inversion table, or nubax?
Is there anything that normal people have in their house that can do the same thing?
Thanks in Advance!
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Well, jeezus…have you seen a sports doctor? (an MD specializing in sports related injuries?)
I suggest you look into that first before you decide what you need. No use in further injuring yourself.
If some stretching/spinal decompression is indicated, you could make your own slant board (something like you might see at a gym that is used to do abdominal curls). Rather than tipping you totally upside down, a gentle slant would be better I would think. You could also have a friend or family member GENTLY pull on your legs while you hold onto something heavy to keep yourself from simply sliding towards them.
Also, if you sleep on your back, try placing a pillow under your knees so your lower back forms more of a positive curve than if you just laid flat. If you sleep on your stomach, place a pillow under your stomach.
Edit: Another easy stretch of the spine you can do on your own is to sit on your knees and then lean forward, your head towards the floor. You can brace yourself on your elbows/arms if you want to ease into the stretch. (it will look like a modification of the Muslim prayer position). This position was about the ONLY position that reduced my pain when I hurt my back. It does provide some traction of the spinal cord.