A compression of your spinal column can be a serious problem, or it can be a condition that you don't even know about. Spinal compression can occur as the result of an injury, fall, car accident; or you may have a compressed spine because of a degenerative condition like spinal stenosis. Because there are so many conditions that can cause a compression of your spinal cord, you should never begin a rehabilitative exercise program without first consulting with your doctor. Depending on the cause and location of your specific condition, exercises that help stretch your spine can help you regain mobility and strength in your back.
Cat Stretch
Begin by kneeling in a crawling position on your hands and knees with your hands positioned directly under your shoulders and your knees directly under your hips. Begin shifting your weight toward your heels, lowering your upper body toward the ground and keeping your hands in their original position. Continue moving your body toward your heels until you feel a stretch in your lower back. Hold this stretch for about 10 seconds and relax. Repeat 10 times.
Back Rotation Stretch
Sit in a chair or on the edge of your bed with both feet on the floor and your arms crossed across your chest, with your left hand touching the front of your right shoulder and vice versa. Keep your pelvis and legs still and turn your upper body toward your right until you feel a stretch in your back. Hold this stretch for about 10 seconds and then repeat on your left side. Try to perform 10 repetitions of this stretch on each side.
Pelvic Tilt
Lie on your back with both knees bent and the soles of your feet on the ground. Contract the muscles of your abdomen and press the small of your back into the floor. This motion will rotate your pelvic girdle forward slightly, providing a stretch in your lower spine. Hold this position for about 10 seconds and then relax. Repeat five times.
Knee to Chest
Lie on your back with both knees bent and the soles of your feet on the floor. Reach down with both hands and grab your left leg. Use the muscles of your arms to pull your knee toward your chest. Be sure that your other leg remains in the starting position and does not move when lifting your left leg. Hold this stretch for about 10 seconds and relax. Repeat for an equal number of repetitions on each side.
