Aging, over-exercising and injury can all lead to spinal problems. Spinal compression is caused by excessive strain on your back discs, which are known as vertebrae. Vertebrae cushion your spine. When the vertebrae become injured, back stiffness and pain can occur. While you should always visit with a doctor if you experience persistent back pain, you might want to consider the use of spinal decompression exercises, which can help to decompress your vertebrae and alleviate the symptoms of spinal compression.
Resting Back Arch
A resting back arch can help to eliminate pressure on your spine. Lie on your back with your legs fully extended and your toes pointing downward. Position your arms at your sides. Take a deep breath using your chest as you bend your knee inward and up against your chest. Grasp your knees with both of your arms. As you grasp your knees, gently raise your hips off of the ground. This will cause a pull in the lower portion of your back. If you raise your head while you grasp your knees, you can also stretch the upper portion of your spine and your neck. Exhale and repeat. Complete 10 times.
Back Extensions
Back extensions can help to alleviate pain caused by back sprains or herniated disks. Lie on the ground on your stomach with your legs fully extended. The soles of your feet should be facing the ceiling. Position the palms of your hands on the ground and slowly raise your upper body off of the ground until your elbows are fully extended. Your spine should be slightly curved. Hold this position for five seconds. Relax and repeat 10 times.
Child's Pose
Child's pose can help increase flexibility and alleviate pain in your spine. Kneel down with your legs close together. Sit backward so your thighs and buttocks are resting on your lower legs and feet. Extend your arms out in front of you and lean forward as far as you can. Try to touch your chest to your thighs. Hold this position for five seconds. Relax and repeat. Complete this exercise 10 times.
Cat Pose
Cat pose is traditionally used in yoga but can also help to decompress your spine. This exercise is especially beneficial in alleviating pain in your lower back. Position yourself on your hands and knees. Your shins and the tops of your feet should be touching your ground. Place your hands palm-side down with your fingers facing forward. Extend your elbows fully. Tuck your head in and your buttocks in order to push your back up into an arch. Hold this position for five seconds. Relax and repeat. Complete 10 repetitions.
