Useful exercises to unload the spine

Have you ever thought about what difficulties our spine sometimes faces and what stresses it experiences? Hours spent at the computer or phone, too intense workouts, and falls lead to an enormous load on the spine.

As you know, the spine has "discs" between the vertebrae. These are fluid-filled "shock absorbers" that prevent bone from rubbing against bone. Because they have no blood supply, the discs are powered by osmosis. Thus, movement of the spine is vital to maintaining and nourishing these structures to prevent excessive wear and tear on the spinal column.

This article presents information about special spinal decompression exercises recommended by a Sydney chiropractor from the Physical Therapy Center. Also, here you can watch a video on how to properly perform these exercises, which will help to relieve discomfort and tightness and improve blood circulation. Read the description of the exercises in the article below.

1. Block for the back.

• Lie on the floor on your back (with your knees bent so that your feet touch the floor).
• Raise the back of your body off the floor and set the block with its flat edge along the sacrum (the hard, flat bone at the base of the spine). Stretch your hands up over your head and let them rest on the floor, then straighten your legs one at a time and relax.
• Stay in this position for no more than 60 seconds. Initially, you will feel discomfort until your body adapts to this position.
• For more stretching, you can use a block on the other (higher) side (flip the side over for this). Apply the low side of the block at the start of the exercise.
• After 60 seconds of stretching on the block, put your arms back to your sides. Then, return the legs (one by one) to the starting position (do everything carefully, without sudden movements).
• The images below show the correct position of the block.

The task of the block for the back is to relieve all muscle tension. When you have pain in your back, the body may resist fully relaxing the back over the block. Do not hurry! With each exhalation, try to relax your pelvic floor muscles, hip flexors, and lower back to begin to feel the stretch in your spine.

Using such a block for the back is a simple and effective way to perform spinal decompression. Passive lying on the back on the block stretches the lower back, simultaneously stretching the compressed wall of the disc and passively lengthening the tense local muscles and ligaments that bind and contract the spine downward. This method stimulates pressure changes in the intervertebral discs by alternately discs loading and unloading within their physiological range. The physical separation of the spinal segments also counteracts fluid loss and abrasion of the intervertebral discs.

2. Pelvic stone.

• Lie on your back with your knees bent and your feet flat on the floor. Note that your lower back should be slightly raised (or arched) off the floor.
• Press your back flat on the floor (with quite a bit of pressure) and then relax. Perform intensively for about 30 seconds, and repeat 30 times.

After you have completed the first exercise, your back may be a little sensitive, and this exercise may be a little painful. But that's until you get used to it. A pelvic stone is a gentle way to relieve discomfort in the lower back.

3. Rocking the knees.

• Raise your knees one by one towards your chest so that your thighs are parallel to the floor. Cross both ankles and relax your knees.
• Wrap your arms around the outside of each thigh to support your knees. All the weight of your lower body is in your hands.
• Gently swing your knees towards your chest for 30 seconds, doing it rhythmically, as if putting a baby to bed.

Rocking your knees is a great way to regain the range of motion in your lumbar flexion. This will help relax the erector spinal psoas muscles in the lower back and make it easier for the intervertebral discs to absorb fluid.

4. Reverse twist.

• Cross your ankles, and keep your hands near your head (not under your head).
• Raise the pelvis along with the legs, straining the press. Perform 15 times.
• In this case, the back and neck should be relaxed, do not raise your head.

Since compression in the spine builds up throughout the day, the best time to do these exercises is at the end of the day. You can do them in the morning too, but they will be less effective when you wake up. Ideally, these exercises are best done between 12:00 - 15:00 (12:00 p.m. -  3:00 p.m.) or shortly before bedtime.

This article is only informative. Consult a doctor if any severe pain in the spine occurs. Use bandages TM MedTextile for playing sports and unloading your back. Ask for the bandages MedTextile TM at the pharmacies of your city.