Disc decompression exercises are designed to help ease the strain placed on our spine due to the force of gravity. Our bodies absorb most of the force of gravity with small discs of cartilage between the vertebrae of our spine, according to the spinal decompression page at Transformetrics.com. Add on the stresses placed on our spine by activities like running, lifting and inactivity and these discs can get smaller, resulting in the compression of our spine. While these exercises are designed specifically to address this issue, it is important that you talk to your doctor to determine whether your back problems are the result of a more serious condition.
Modified Downward Facing Dog
The downward facing dog is a common pose in yoga that helps lengthen and stretch their spine. This exercise is performed by using a wall or counter instead of the floor. Stand with your feet about shoulder width apart and place both hands on a counter or wall a little higher than waist height. Bend at your waist and lower your shoulders and chest toward the floor while bending both knees just enough to keep your spine straight. Suck in your stomach and bend until your upper body is nearly parallel to the floor. If this exercise is performed correctly you will feel a slight pull in your lower back. Doctors writing for DynamicChiropractic.com recommend that you hold the stretch for 20 to 60 seconds and repeat it two to three times. Use a slow and controlled motion to return to the starting position.
Knee Tucks
This exercise, also known as the resting back arch, it performed while lying down on the bed or floor. Lie down on your back with both arms resting by your sides and your legs straight. Take a deep breath and bend both knees toward your chest. Reach up with both arms and grab your knees. Exhale and pull both knees as close to your body as possible. You should feel your hips lift off the floor if this exercise is done correctly. Lift your head off the floor and consciously think about stretching it away from your body. Hold this position for seven to 10 seconds and then return to the starting position. Transformetrics.com recommends that you perform 10 repetitions daily.
Back Extension
Back extensions are performed while lying down on your stomach with both legs outstretched and your arms by your sides. Bend both arms and place your hands just lower than shoulder level with your fingers pointing forward. Stretch both arms and lift your upper body off the floor while bending your back to the rear. Hold this position for about five seconds and then bend your arms slightly to relax the stretch. Repeat this exercise 10 to 20 times, or as directed by your doctor.
