In our June issue of the newsletter, we posted about the upper extremity spinal decompression (decompression using your arms) for self-traction of the spine. Here is another version of self-traction that is more focused on lower body movement. This position may be more beneficial for people who have any shoulder injuries, or hip tightness.
This decompression exercise aims to actively pull the spine into a gentle stretch to reduce muscle tightness and joint compression in the discs of the spine. It can also help stabilize the spine while learning to isolate hip rotation. Isolated hip movement is extremely important for everyday tasks like walking, childcare and recreational activities such as pickleball. If the hips are too tight and unable to isolate movement, they will cause excess pressure on the back and back muscles. Too much pressure can result in pain and further movement compensations, increasing risk for injury.
Just like the upper extremity spinal decompression, this exercise can be hard to master at first because it involves fine movements and breath control. However, I find that once patients do it several times it easily becomes a patient favorite. Give it a try and see if it helps to reduce any back pain or hip tightness. Feel free to ask your physical therapist for other ways to decompress the spine and look out for our future video on how to do this exercise at home.
LE Supine Spinal Decompression
- Lie on your back with your knees bent and your hands behind your head. (Left Picture) 2. Crawl your shoulders and elbows away from your hips, like you are untucking your shirt. Once you are as “long” as you can be, reach one leg out straight.
- Hold this position for 3 breaths. (Center Picture)
- While keeping your shoulders, head, elbows, and pelvis heavy into the floor allow your knee that is up to move out to the side, then back to neutral. (Right picture) 5. Repeat this motion for 3 repetitions. Return your straight leg back to bent. (Left picture) 6. Repeat steps 2-7 with the other leg. Perform 3 rounds for each leg.
Upper Extremity Spinal Decompression
Schedule an Appointment with JAG PT
If you struggle with back pain or hip tightness, incorporating self-traction exercises like this into your routine can help improve mobility and reduce discomfort. Remember, consistency is key! If you have any questions or need personalized guidance, schedule an appointment with JAG PT. Your physical therapist can help ensure you’re performing the exercise correctly. Stay tuned for our upcoming video demonstration, and don’t hesitate to contact us with other concerns about your spinal health.