This article was co-authored by Karen Litzy, PT, DPT and by How.com.vn staff writer, Luke Smith, MFA. Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City.
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Over time, the vertebrae in your spine tend to wear down or compress, limiting flexibility and causing discomfort, numbness, or pain. Spinal decompression exercises can help to stretch out your spine, build supporting muscles, and relieve discomfort in the process.[1] We’ll show you some simple exercises to perform at home, with and without equipment, and some key sleeping positions to help you erase bothersome tension in your back.
Things You Should Know
- Perform the kitchen sink stretch by gripping the lip of a sink, planting your feet, and sinking into a squatting position to stretch out your spine.
- Perform the cat and camel stretch by getting on all fours and arching your spin up toward the ceiling for 5 seconds, then down toward the floor for 5 seconds.
- Stretch your spine while sitting by raising your arms back and toward the ceiling with your palms facing upward, then rotating your hands inward.
Steps
Expert Q&A
Tips
- If your back pain is persistent, or prevents you from performing regular daily activities, see a doctor or a physical therapist—you may have a more serious condition that requires more in-depth treatment.Thanks
Expert Interview
Thanks for reading our article! If you’d like to learn more about physical therapy, check out our in-depth interview with Karen Litzy, PT, DPT.
References
- ↑ https://blog.nasm.org/foam-rolling-and-self-myofascial-release
- ↑ https://www.athletico.com/2017/09/13/stretch-week-squat-kitchen-sink/
- ↑ https://www.versusarthritis.org/media/21786/backpain-exercise-sheet.pdf
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/childs-pose/vid-20453580
- ↑ https://www.saintlukeskc.org/health-library/shoulder-upper-back-and-arm-exercise-overhead-arm-stretch#
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859
- ↑ https://www.hss.edu/article_back-neck-stretches.asp
- ↑ https://www.inspireusafoundation.org/dead-hangs/
- ↑ https://youtu.be/L8SG--NYJdE?si=ORrvP1sVnjaRHcUJ&t=555
- ↑ https://orthoinfo.aaos.org/en/recovery/low-back-surgery-exercise-guide/
- ↑ https://blog.nasm.org/foam-rolling-and-self-myofascial-release
- ↑ https://medlineplus.gov/ency/article/002119.htm
- ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
- ↑ https://my.clevelandclinic.org/health/articles/10874-spinal-decompression-therapy
- ↑ https://my.clevelandclinic.org/health/articles/10874-spinal-decompression-therapy
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
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