How to Decompress Your Lower Back at Home
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- Опубліковано 6 тра 2024
- Dr. Rowe goes over how to decompress your lower back at home. These decompression traction based exercises may give lower back pain relief in as little as 30 SECONDS!
These exercises are going to focus on pulling motions, or spinal decompression TRACTION, to help open up the low back.
A lot of low back pain is caused from strain and sprain in the lower back that can build pressure into the lumbar spinal discs. If severe enough, you can get a bulging or herniated lumbar disc that may cause lower back pain and SCIATICA down the leg.
The safe way to fix a herniated disc is to reduce the pressure within the spinal discs... or simply decompress the disc.
That way bulging material is brought back into the spinal disc, off any pinched nerves, which allows you to HEAL and have less pain.
These exercises are SAFE, effective, don't require any special equipment, and can be done in the comfort of your own home.
WATCH NOW and decompress your lower back and get feeling instant relief!
***************************
Dr. Michael Rowe
St. Joseph MI chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville MI chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#spinaldecompression #spinaltraction #traction
👉👉 Let us know how this worked for you in the comments section. We appreciate it!
FINALLY!!!
I've been doing this off of my bed a long time now, however I wasnt sure if it was doing harm OR good because i do feel my lower back stretching as I do it, but wasnt sure if was pushing a disc out, I now I've been paranoid because after a disc surgery, I NEVER want to sciatica pain again. After finding your video I feel SUCH a relief knowing this maneuver is helping. Thanks!
This is good for sciatic pain ? Back pain down to legs
I loved the hanging head and shoulders off the bed move! I did it off my ottoman and as soon as my head and shoulders were over, I could feel the stretch and even a few pops. I've tried hanging my legs off many times but because of my body weight it was always too uncomfortable. Thanks so much for showing these.
I most definitely will.Bad news I have sciatic nerve issues. Great news, I live in the South Haven, Mi. area. I am only minutes away from you.
I have a different technic , I do it in standing position of front the kitchen counter top creating triangle with my upper body and arms hanging over , and concentrating to relax the muscle below the waist .
Thank you, I found some socks I've been missing for a long time.
september120th 😂
LMAOOO
Bruuuh hahaha
I laughed at this while doing exercise and now I'm paralyzed from waist down lol
😅😅😅
When you're a 20 year old but with 60 year olds back problems.
SP yoga
Yoga
Yoga
Now
I know how you feel I’m 15 and I’ve had back pain for years
SP oil field workers feel ya pain sp
Armando Gonzalez yoga an hour a day. Saves your life
Stress attacks your back and turns it into pain..similar to tension or stress headaches
1:50 "gravity will take care of the rest"
**fall to the floor**
thats a true statement right there
That and how would you get back up once hanging over the table?
lol this nikka yo
Eje PR como estamos🤙🏾 (jajaj con dolorcito de espalda )
😭😭😭
yea the hands to the side😬 neck injury
Man I felt relief instantly. I’ve spent 7 months doing every stretch under the sun, physio, chiro, yoga, massage , special pillows. And all I had to do was bend over a damn chair
Glad it helped, and thanks for watching!
I'm 3 years late but I felt this comment in my soul 😅 I'm glad it helped you as well ❤.
I swear UA-cam is listening to me cuz I was literally feeling back pain after working out and I open UA-cam and this is just in my recommended feed but this man is a godsend
Ha, they might be listening...
Same. I'm scared😬
Dude,same 🙈
Literally the same thing happened to me
Look up law of attraction
Anyone who helps alleviate debilitating pain is a hero in my book. Thank you.
Happy to help, and thanks so much for watching!
I've actually done this just foolin around throughout my life and was surprised at how good it felt.
THIS
I used to do this as a teenager and it does help. I also use the countertop and put my weight on my arms and kind of let my hips kinda hang and it stretches the lower back
@@bucii01 I do this all the time while I work. I'm a cashier
bucii rebel it’s not a stretch it’s just strengthens your lower back, similar to the “super man” there is no lower back muscle being pulled away here.
Same I feel like as a kid we all have done most of these 😂 like who doesn’t hang off the bed and lift them selves like that
I sleep in the top bed of a bunk bed. I can’t wait to try these
Lmao
Bro me too
😂😂😂😂😂😂
Lmfaoo
Also arrange with 911 and tell them to be ready.....
i think we can all agree on who the savior of this pandemic is..
Ha, I don't know about that. Thanks for watching!
Q
Nicolaj Nielsen so then who do you trust if not physicians? Probably some conspiracy theorist on the internet who guides you into doom. The sad thing is he reason people like you exist is because of lack of education, misguidance by those wishing to do harm to you, and you ignorance for the sciences. You probably don’t know any SCIENTIFIC things about coronavirus, yet you choose to call it a hoax. Please educate yourself before you speak to anyone ever again you absolute idiot.
@Nicolaj Nielsen Just go get your measles and mumps and leave people who understand science out of this
@Nicolaj Nielsen 2/10 troll do better next time
Back: Fixed
Nose: Broken
Lmao
How to fix nose: lay on your back and let your head dangle so that the person next to you can fix it.
After: blind,shattered bones everywhere on your face and punctured lips,to be continued...
I hurt my back jumping up and down at a concert back in April 2019 and haven't been the same since. This is the first video that has actually helped me. Thank you.
Glad it helped, for more exercises try these: ua-cam.com/video/bAfjj3RmCgI/v-deo.html
Go to a physio
The third stretch is the position i get into when I pay my taxes
I feel that. Usually I have a IRS guy help me by holding my hips.
For the win 🤣🤣🤣🤣
yup same no lube or nada
dirtbagzrus They used a fist this year.
Lmaoooo
Been having back problem for weeks now and it is literally killing me. And then out of nowhere, you came into my life, stretching my back like never before.. and for that, you deserve my like and subscription. Thank you :)
Thanks for the sub, I hope the videos will continue to help you for a long time!
"you dont need any special equipment, you can do this on your bed"
Me sleeping on madress on the floor: hmm i dont really feel the strech
Doood I was about to say this
Me sleeping on a loft bed: ... No thanks, I choose life
I was about to say rest in peace to guys like you lol!
AAaaaa! this is my problem, I have so much stiffness in my lower back! But alas my bed in on the floor.
😂
The most underrated channel ever. Yes, every single video works.
Thanks, we appreciate it!
Almost 30.000 views is not underrated precisely
I definitely needed this today. I’ve been struggling with lower back pain for over 15 years. These stretches really help
You sir are what UA-cam was made for, helpful videos and advice for free.... these are great stretches for anyone training with heavy weight to ease the constant compressing of the spine! Much appreciated
I appreciate that and thanks for watching!
I’m 48 and have scoliosis, inverted hips and compressed vertebrae. I’ve gained some weight but have been getting back into a routine of walk/jog in the morning. The pinching pain, hip pain and my leg going numb and floppy stopped my workout a little short today. Tried stretching and it wasn’t working. I came across your video and ended up trying 3 of the suggestions. Omg! I’ve got to tell you! The pinching is gone for now and the hip pain too. I’m planning on continuing this a little here and there. Thank you so very much for sharing this!!!
Glad you found the video, and the exercises are helping! Thanks for watching.
How are you doing now, still helping?
“I’m Mike Rowe. Decompressing your spine is a dirty job, but somebody’s gotta do it. And today, I’m gonna show you how.”
Classic. Love that guy!
I got mild cerebral palsy and a bulged disc in lower back .... thank you so much for this amazing
Glad it helped and thanks for watching!
I had a micro discectomy two years ago and it’s been getting bad again. I have been trying everything to find relief in order to avoid a fusion surgery. Stumbled across this guys video today and the things he’s taught me is the only thing that has worked so far. At least for today.
The decompression exercise that worked the best for me is the resistance band in the door and around my hips while I lay flat. Super easy too.
Thank you, I hope these things can give me somewhat long term relief!
You make the best pain relief videos on UA-cam. No gimmicks whatsoever, quick to the point. Keep it up and you will soon have millions of subs.
Wow, thanks! Maybe one day!
My lower back LOVED this. The stretch is a weird but a satisfying feeling.
Thanks for watching!
I don't have to worry about this because I'm spineless.
Oh so you just don't currently have one in 😂
@@randomtube8226 na I was born without a spine 🤣
If you know where to get a good second hand one?
😂
@@Lightspeed-Hashira Been searching for a spare for years with no luck yet, but when I find out were they sell them I will let you know 😂
Haha
OMG!! Thank you! I've been paying my chiropractor's boat payment for a year with in-office decompression therapy. Makes perfect sense and appreciate the immediate relief. # subscribed!
Thanks so much for the sub, I appreciate it!
This is something I’ve been looking for and needing for years! So glad you made this!
Glad you found it and thanks for watching!
I haven't been able to go to the chiropractor since developing. Fibromyalgia. Stretching naturally literally saves my day, never knew how to get my lower hips to feel better. This is so wonderful. Thank you so much for this.
You sir get the award for “Most helpful information ever!!!” 😆😆
meshelle_kimeko 😂
Thanks, Doc. It's helping already with a bulging disc form a crash last year. Glad I found your channel.
Glad you found it too, thanks for watching!
Dr Rowe, I just want to say thank you! You have changed so many lives, including mine. You deserve a Nobel prize
Well thank you, and keep at the exercises!
So glad I found your channel. You sir are a life/pain saver. 🤗
Glad you found it too, and thanks so much for watching!
Thank you so much. I was in the military and recently started having random lower backpain. I do these everyday and I can get through the day!
I hope these exercises help for a long time to come, and thanks so much for watching!
I have had lower back pain for the longest and omg this helped literally 90% of my back problems!!!
Glad you found the video and are getting relief!
Thank you so much, these simple stretches made a huge difference. Feeling so much better now, it’s unbelievable, I’ve tried everything! I do appreciate you sharing this information, it works like magic! 🙌🙌🙌
Glad you found the video, and thanks for watching!
Omg! I have always had problems with my lower back, especially after a workout, housecleaning or such. Went jogging yesterday and the pain started right after as usual and I even felt pain today which is not so normal. Came across your video today, did the first exercise on my my bed and pain is now gone. Thank you so much! 🙋🏼♀️🇳🇴 happy new year!
That's great to hear the exercises are helping, and have a wonderful new year!
Omg. This was exactly what I needed. I was literally looking at traction devices online and this popped up. This gave me exactly what I wanted. Thank youuuuuu 🙌🏼🙌🏼
Thanks for watching!
Thank you so much for sharing these! I've been dealing with excruciating leg pain. Two days of these stretches, and for the first time in two months, I'm walking like I DON'T have a stick up my butt.
That's GREAT to hear!
This is one of the rare times I appreciated my phone listening to me because this lower back pain has been killing me for YEARS. This just told me that it’s spinal compression from sitting too much throughout the day 😭😭
Recently stumbled across this video and this helped me so much!! Thank you for the stretching techniques and for saving me from my extreme lower back pain which has been bothering me the past few months. You are a Godsend!
Hi neighbor! I'm from Lawrence, MI.
Thank you so much for this video, it is life changing! And you are so comforting and wholesome. If I ever am in need, I'll be coming to you!
I’m quite familiar with Lawrence! Small world… and thanks for watching.
Thank you for posting this! Super effective - that first/third exercise really helped with the pain in my neck and the pressure in my lower back, both of which have worsened greatly since working from home. A video on any good “break-from-work” stretches would be nice to see.
Glad it helped, and that's a really good suggestion!
Thank you. That gave me instant relief. My lower back has been hurting for months and I could not find a good way to relieve the pain. I tried your method hanging off the bed and I got instant pain relief. Thank you so much🤙🏾
Wonderful to hear you’re getting instant relief!
The first stretch is the best when someone is sitting on your legs while you are hanging down and slowly climbing forward with your fingers. Thats the stretch of all stretches, feels so good..
Oh my gosh. Thank you so much for these videos. I have suffered from chronic LBP for years which has only gotten worse due to limited exercise and constantly sitting in front of my desk for school & work due to COVID.Im also a woman, so whenever I get my monthly the increased pressure in the area causes my previous LB issues to flare up terribly! I was in so much pain that I couldn't sit still to concentrate but I'm trying to write a paper and so I HAVE to sit!
Thank GOD I found your videos! After doing a couple of the exercises and taking some ibuprofen I'm feeling better. Going to stretch a bit more and get back to work on this paper. Thank you!
Really glad you found this channel and the exercises are making a huge difference, and thanks so much for watching!
6 year old was training me for this moment
This is the first time I liked a video on UA-cam. I’m 25 and this video saved years off my life lol
Thanks for the like, we appreciate it!
Hell yeah. This is the content I live for now.
You’re Awesome Dr. Thanks these stretches help so much 👍🏻
Very well explained and demonstrated. Thank you!
Thank you so much for the kind words, and thanks for watching too!
“just let everything sag downwards, gravity will take care of the rest” boy, you’re telling me, been workin against me for years lmao
Ha, gravity is the great equalizer. Well, that and time.
You are the greatest help!! among the 13.632 youtube videos I always find yours the best! I found many Hungarian videos but I felt worse than before the exercises. You however helped me twice in one year. Incredible.
Glad to help twice! Thanks again for watching.
My wife and I tried this now we are expecting!!! Thanks doc boy due in October yay!
UA-cam knows my ailment. This was a great stretch! Been having bad back the last few days. I’m going to do this every day now. 🥰
Hope they help, and thanks for watching!
I've watched 5 videos and have had the best relief in YEARS I couldn't imagine how good a chiropractor would be
Really glad you found this channel and the videos are making a big difference. Thanks so much for watching too!
De rowe thank you so much, my back feels better. Your explanation and smile were gorgeous
Amazing... thanks a lot for this! It truly reduces my pain on the lower back! Thanks, thanks, thanks.
Glad it helped!
Me: *holding torture rack*
This guy: it wont require any equipment
Me: 😔
Kaden Phillips 😂😂😂
😇🤘
Dr Rowe THANK U....Im at work and have had sciatica all shift (old inflammed injury/disc bulge)... just did the chair exercise! Wow!
Thanks for watching!
I tried the first method, and when I tried to move my body to the right, I heard a big pop and it was so satisfying. You are a life saver. Thank you.
Thanks for watching!
Wow, this is fantastic, a clean cut home variation, well done, feeling the effect of an initial set, ill integrate it to my morning routine. Thanks Alot.
Happy to help, and thanks for watching!
I did the first exercise for 5 minutes and my back feels so much better. Wow!
Great to hear it's helping!
You are the best. Everything I’ve learned from you relieves pain so much. It may be temporary, but if I can do it every day, hopefully it will continue to get better.
Keep at it!
I've been constantly searching for help with back pain. Come here and so excited to here St Joe Michigan. From Chicago but visit there ALL the time.
Hey all I did the stretches in order for the 1st time for me the it was the best and followed by order. The last for me i had to modify with higher chair, having to get square, and having arms stretch down. With that its excellent felt relief thanks
Great to hear they helped, stick with them!
when i was a kid, every time i feel tired on my lower back, i've done several times doing your first step on the bed or couch. today i found that the method is correct... XD
when u was kid already suffer back pain?? when i was kid , i start playing basketball since 4pm until 9pm daily , even under the hot sun
Vincent Tan ok
@@vincentdoubt not everyone is healthy like you
Vincent Tan pinoy ka no? Haha
@@vincentdoubt: son, how old are you?
Kid: 16 years old
Vincent: Pathetic. I was 18 at your age
thank you SO MUCH - these have helped me TREMENDOUSLY
I did the first two exercises and the results were like magic!
Several days ago I overdid it doing one arm kettlebell deadlifts. I had never done them before-it didn’t seem too hard until several minutes after I finished. Extreme pain!
It hurt to sit, it hurt to stand up, it hurt to move. Nothing seemed to help until I tried this.
Thank you! It’s nothing short of amazing.
Dr. Rowe....thank you so much!! I have Hereditary Spastic Paraplegia and my pain is so bad that I can't use my inversion table any more. These work for me....especially the first one that I can do for a long time on the bed. I have definitely subscribed to your channel!
Thanks for the sub, we appreciate it!
sometimes i hold me breath and then touch my toes and i can feel my spine stretch and pop, it feels so amazing
BdetR17 same!!!
These stretches are very helpful and easy to do at home. Thank you!
Thanks for watching!
Thank you!! Not gonna skip an ad
I had a bad back from my teenage years . jumping off large stairwells and ledges on my skateboard and hard construction work like roofing back in the days when you had to carry the roofing materials up the ladders yourself. I got a slip in L4-L5 while working in oilfields in northern Alaska. I was on meds. Hanged upside down chiropractors. I found out about barbell strength training. Stronglifts 5x5. Compound lifts strengthen the muscles around your core allowing your back to heal. Im 45yrs old and can deadlift 500lb. Zero back problems
Amazing story
@@DrRRaza thanks!
Awesome! I would say core and glute strengthening has helped me ALOT!
I use 2 chairs and push my self up on the back rest of them. Basically just dangling my feet enough to create some pull on my lower back, works great for me
Thank you for this Dr Rowe ! I just tried these exercises now at home & its helped enormously.
GREAT to hear the exercises are helping, and thanks so much for watching!
That's like instant relief.. Finding a 3yr old video like this is like finding a gem off the ground!!!
Funny, i literally was just thinking to my self..."hmmm, my back feels really tight today." and boom this video pops up, then to add to the matter my brother text me right after the video saying how his lower back hurts. forwarded him the video. (mind blown)
UA-cam is listening, ha. Thanks for watching and sharing!
Its the 5G in the area penetrating your head. Go get checked for prostate cancer too.
I’ve been doing the hanging-over-the-bed thing instinctively since my teens. Good to have it validated! Can’t wait to try the other 2 stretches. Now 57 with ankylosing spondylitis, it’s spinal snap crackle pop all day every day. Thanks for this information. ✌️
Thanks so much for watching, and I hope the exercises help for a long time to come!
THANK YOU SO MUCH I SHOWED THIS TO MY DAD AND HE TRIED THE FIRST ONE AND IT FRICKEN HELPED SO MUCH HE'S BEEN IN BACK PAIN FOR SO LONG AND NOW IT'S FINALLY GOOD😭😭😭😭😭😂😂😂😂😂😂😂😆😆😆😆😆😆😆😆🙂🙂🙂🙂🙂 THANKS!!!!!!!!
That's GREAT to hear! Thanks for watching.
Even though this was almost 2.5 years ago, I just wanted to tell you that you look really good in this one.
i remember watching this video a couple months ago when I was fine and dandy. No back problems at all, ever really. Suddenly, just 2 weeks ago, I started having sciatic pain :/ Not sure how it happened but I'm glad I remembered watching this :)
Hope the video helped!
He wears Adidas, I trust him
Only the best.
I felt the exact same way!
Stripes over checks.
@@CitySkin09 Drake was talking about money over Street Cred It was a play on words
Wooow where was this video when I was in pain. Will do this often! It feels great, thanks sir.
Hope it helps!
@@DrRowe I have AS :(
This man is a legend. Thank you.
I don't know about that... thanks for watching!
Number 1 & 2 worked great for me. I’m too short for number 3. Thanks a lot!
Glad it helped! Thanks for watching too.
My father walked into my room while I was doing this. He hasn't spoken to me in 4 days.
😂😂😂
Hahahahahh hahahahahh hahahahahh!! You are damn too funny. Dad is like is this dude ok?
😂😂😂 he don't even want to know wtf... no questions...no conversation.... nothing. Lol. His strategy is... sweep it under the rug, avoid eye/any contact & pray it doesn't come up. So innocent... but in his mind...hahaha.... who knows how bad he's made it. Oh... that's funny. & a little sad. But mostly funny. Tell him in ten years... but for now... under the rug. Lol.
Dude I have have a severe spinal stenosis at L4/L5 and am awaiting surgery. My back doesn't hurt at all just myentire right leg. The first exercise is amazing and the only thing that seems to decompress my back eliminating leg pain. I do it 3x times a day. Nothing else really worked. THANK YOU !
My back feels good just watching him stretch like that haha.
This was perfect for the lower back pain I've experienced in the last week. It seems that even my usual exercises didn't help as much as these exercises. I very much appreciate your videos for their clarity and simplicity. Thanks so much.
Glad to help, and thanks for watching!
Great video. I have chronic back pain and those stretches are fantastic 👍👍
Great to hear they're making a difference!
omg, bless you 🙏, this helped me a lot with my lower back pain; I feel so much better now
Glad it helped!
Thank you for sharing 😊
Great stretches. The last one is similar to what I do on the swisse ball thingy. I suffer severe pain daily due to spondyo and spina bifida. L5S1 is the problem. Back pain sux. I find it radiating to my stomach now. Affects everything, appetite, digestion etc. Thanks for the video, have subbed. 😊
Thanks for the sub, we appreciate it!
Doint stretching of my lower back kills me with my spondylolisthesis. Only doing abs and stretching hamstrings helps me.
Thank you so much for this info, I've tried stretches targetting the lower back with limited success, but this video series has been very effective.
Great to hear they're helping, and thank you for watching!
Wow...your strechings are so simple and yet so effective ...
How they all should be, thanks for watching!
Thanks for the video, I hope this will help. The last past two days, I had so much pain in my lower back, that I could hardly move. I will try that tomorrow morning.
No one told me this was a bakery. Just look at that cake.
😂😂😂
my man must be doin some squats
I want to like but it’s at 69
Hella gay
@@gaythugsmatter7029 same
Interesting and I will have to try this next time my lower-back has a spasm and needs to be stretched. I have a doorway pull-up bar and an inversion table, but sometimes these do not work, so I am open to other methods.
Thank you Dr. Rowe, i did try right after i watched this video. Felt good after. God bless.
Glad it helped!
Thank you very much.. My back has been killing me lately and this immediately made it feel better
Great to hear it have immediate relief. Thanks for watching!
My god, I felt a series of popping and I nearly pissed myself with sheer relief, feel about 1" taller.
I came
DANIEL3351 lmaooo
DANIEL3351 bruh
@@DANIEL3351 Haha that's a bonus
DANIEL3351 when he said “tap that bell” I’m not sure he meant that