Exercises for back problems

How to Decompress Cervical Spine at Home - Best Exercises

Nidhi Nangia
By Nidhi Nangia. Updated: June 4, 2019
How to Decompress Cervical Spine at Home - Best Exercises

Cervical spine decompression is an amazing medicine-free method of relieving neck pain for those suffering from neck arthritis, neck strains, cervical muscle spasms, bulging neck disc or other related problems. These days, you don’t need to depend on a physiotherapist to decompress your cervical spine. You can do it at home just as safely and efficiently, provided that you choose the right device and do it the right way. Here at oneHOWTO, we will show you how to decompress cervical spine at home.

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  1. Why do I need spinal decompression?
  2. Spinal decompression yoga
  3. Spinal decompression at home devices
  4. How to decompress your spine while sleeping
  5. Who should not try to decompress cervical spine at home

Why do I need spinal decompression?

The compression of the spinal chord is also known as myleopathy, which is closely related and may happen at the sape time as the compression of nerve roots too, which is known as radiculopathy. According to the University of Rochester Medical Center (NY)[1], this may cause a narrowing of the spinal canal, making it more difficult for the spinal cord and nerve roots to go through it and function properly. This causes the mentioned compression on your nervous system, which may get worse if not treated adequately. Check out the symptoms that tell you that you are having these compressions in the cervical vertebrae area:

  • neck pain
  • stiffness
  • less ability when moving your neck
  • numbness in arms and legs
  • tingling sensation in arms
  • difficulty when walking
  • bladder dysfunction

Spinal decompression yoga

Here are the most effective exercises that are basically meant to decompress your cervical spine, and relieve your pain and discomfort in the spinal region:

Cat stretch

If the lumbar region of your spine is pressurized, then you will greatly benefit from this exercise.

  1. Sit on your knees and elbows, keep your head straight
  2. make your abdominal muscles tight, and raise slowly the lower back region.
  3. Maintain this posture for 20 seconds and return to the beginning position slowly.

Child's Pose

This exercise is great to give your spine a nice stretch.

  1. Sit on a yoga mat on your knees.
  2. Tuck your arms near your legs, and slowly lower down your head. Make sure that you point your hands in the opposite direction of your head.
  3. Pull forward your upper body and feel the stretch in your lower spinal area.
  4. Hold this position for 15 seconds and return back to the beginning position.

Back Arch

This exercise is effective in relieving compression in your lumbar spinal region.

  1. Lie on the floor on your back. Breathe deeply and clasp your hands at your knees.
  2. Slowly lift up your knees towards the chest.
  3. Let your hips go off the floor a little. Also lift up your head in the air at the same time.
  4. Hold this posture for 15 seconds and return back to the beginning position.
How to Decompress Cervical Spine at Home - Best Exercises - Spinal decompression yoga

Spinal decompression at home devices

When you go to a physiotherapist for cervical spine decompression, you are asked to use a number of equipments to decompress your spine at home. You have to use them the right way to gain maximum results. You can rent this equipment, but when you buy them, you end up saving a lot of money. Here are a few equipments that are specifically meant to decompress your cervical spine:

  • Traction Device: Invest in a nice traction device with which you can decompress your cervical spine at home. Most devices come with 30 suspension points molded into their center rails. You need to lie on this device so that these suspension points can give a good stretch to your spine. Using this device is extremely effective in improving your blood circulation and taking pressure away from your spine.
  • Inversion table: This device uses your body’s weight and the power of gravity to decompress your spine. Just strap in your body and invert in low angle. You can increase the inversion angle to decompress your spine more. This device is quite effective for degenerative disks, sciatica, pinched nerves, herniated disks and bulging disks.
  • Nubax Trio: This device is smaller in size, and is a perfect buy for those who have a limited space in their house. It is most effective for those with lower and middle back pain. Getting in and out of a Nubax Trio is extremely easy and fast. Just lie down on your knees and keep your underarms below the pads. Slowly lean forward to feel your spine decompress. You have full control over how much decompression you need. You can effectively relax your muscles by using this device for just 5 minutes a day.
  • Foam roller exercises for neck decompression: Although this is not the most professional tool for spine decompression, if you own a foam roller at home and also have problems with sciatica you can try the following exercise. Lie on your back, place the foam roller under your neck and move your head from side to side as if saying no. Do this slowly and don't apply too much pressure as it could make your condition worse.

How to decompress your spine while sleeping

The way you sleep will also play a big part if you want to decompress your cervical spine at home. Thus, one of the most important things to take into account is to choose the right pillow and mattress to rest your head and neck on.

The perfect mattress is one that supports your spine's natural curves, which is why usually viscolatex or memory foam mattresses will do the trick. On the other hand, pillows that shape both your head neck and shoulders should improve your spine compression.

How to Decompress Cervical Spine at Home - Best Exercises - How to decompress your spine while sleeping

Who should not try to decompress cervical spine at home

While decompressing your cervical spine at home seems to be a good idea, it may not be suitable for all. You should not try it if you are pregnant, or if you have been suffering from any other health condition, like a fracture, tumor, spinal metal implants, aortic aneurysm in the abdomen, or advanced osteoporosis.

If you want to read similar articles to How to Decompress Cervical Spine at Home - Best Exercises, we recommend you visit our Fitness category.

  1. https://www.urmc.rochester.edu/neurosurgery/for-patients/treatments/cervical-decompression.aspx
Write a comment
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1 comment
Bruce A Farnham
Descriptions fit me to a T, But I don't want to do physical therapy-I just want to take a pill.
OneHowTo Editor
Hi Bruce,

Unfortunately not all medical problems can be altered with medication. You will need to speak to a doctor about your options.
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How to Decompress Cervical Spine at Home - Best Exercises