Spinal compression is characterized by excessive strain on the disks that serve as cushions between the vertebrae of the spine. This condition can produce symptoms such as back stiffness and pain. It may also cause nerve problems that can affect emotional and cognitive processes, according to the Transformetrics website. Some physical therapists and other medical professionals believe that certain exercises can help decompress the disks of the spine and alleviate the symptoms of spinal decompression.
Check with your doctor before using exercises and stretches to alleviate spinal compression.
Cat Stretch
The cat stretch may help relieve pressure on the spinal disks, particularly those in the lumbar region of the spine, according to Mark Evans, author of Yoga, Tai Chi, Massage, Therapies and Healing Remedies. Start by positioning yourself on your knees and elbows, with your head facing forward. Raise your lower back by tightening your abdominal muscles. Hold the pose for 15 to 20 seconds, then relax your abdominal muscles to lower your back to the starting position.
Back Arch
Like the cat stretch, the back arch serves to elongate the lower spine and relieve compression of the lumbar disks. Start by lying on your back on a mattress or exercise mat, advises the Transformetrics website. Breath deeply into your chest. Clasp your hands behind your knees and pull your knees up to your chest. Your hips should be at least a few inches off the exercise mat or mattress. Lift your head so that it does not touch the mattress or mat. Count to seven and return to the starting position. Repeat 10 repetitions at least once per day.
Child's Pose
The child's pose is a simple yoga pose that stretches the spine by elongating the lower body along the natural curves of the thigh muscles. Start by getting on your knees on an exercise mat, advises Georg Feuerstein, author of Yoga for Dummies. Lower your head to the floor with your arms stretched in front of you. Gently pull your upper body forward to enhance the stretch of the lower spine. Hold the pose for 10 to 15 seconds and release the stretch.
References
- Transformetrics: Spinal Decompression Naturally
- "Yoga, Tai Chi, Massage, Therapies and Healing Remedies"; Mark Evans, B Phil., FNIMH; 2003
- "Yoga for Dummies"; Georg Feuerstein; 2010
