Easy Way to Decompress Your Back
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- Опубліковано 20 січ 2023
- Dr. Rowe shows an easy way to decompress your back at home.
This exercise will focus on a pulling motion in the back, known as traction, to help relieve pressure off spinal joints quickly. It's especially good for bulging discs causing lower back pain and sciatica.
It requires no special equipment and may give relief within seconds.
Let us know how it works for you!
***************************
Dr. Michael Rowe
St. Joseph, Michigan 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 Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#backpain #sciatica #lowerbackpain
I used to do this every few hours working at Amazon. It was natural instinct so I'm glad it's an actual technique and not just placebo lol
Aye Amazon delivering them packages rn
Our bodies often know exactly what they need, if we can be aware enough to tune in to those messages. 👍
Me too!
@@WeyMama YES...! The body often "Talks" to us - But since it cant speak English... It can only talk to us usng "BODY LANGUAGE". Listen to How You Are Feeling... 😊 👍 -70SomethingGuy
thank you for your service
Bro woke up today and decided to help millions.
Like your mom OHHHHHHH BURRNNNNNNN say something ! thought so 💅🏽💅🏽💅🏽💅🏽💅🏽
And you woke up and decided to make 2 thousand smile
@@dom85ross and you woke up and made me smile
And all yall woke up today and made us all smile
The amount of kindness in this thread made me forget for a second that it's a UA-cam comment thread.❤
Mailman here. THANK YOU! Sometimes we forget to take care of ourselves like we should.
Thanks for watching!
i like how he talks…he actually sounds like he is trying to help people
I tried this with my table and it flew forward and smacked me in the face. 10/10 highly recommended I completely forgot I had back pain.
😂 Yup. Now find a video on face and neck pain lmao
This is how i eat cake in the kitchen
Lmfao I laughed way too hard at this!
💖 WolfTwisted ~ 🤣🤣🤣🤣🤣🤣🤣
If you wish for peace, prepare for war. 💖
This comment was so hilarious I laughed my back pain away without having to endanger my life
Thank you. Spinal compression from combat, compression fracture and a herniated disc from a car accident. This provided so much relief I can’t find words to express it.
Glad you're getting relief!
Combat 😅😂😅
Grow up!
@@darthcrowley5561Wow. You're... wow.
I'm too disgusted to even grace you with an insult.
@@darthcrowley5561 He could be a first responder or active duty military / veteran. Don’t be a dick
Get bent
Literally instant pain relief after MONTHS of suffering. THANK YOU!❤
That's wonderful!
I think people don’t understand how well you communicate and how simple you make everything for everyone to understand
he sounds like the good doctor though lol
😂
Maybe they do understand which is why we watch!!
@@Ben_Dover15 he could pass for Bail in American psycho too
i don't know how youtube knew i was struggling with my lower back, but this came in clutch and worked so well. thank you!
@@JahreadyKnowno bro they literally read your thoughts, I had a dream about something I hadn't thought of in years and the next day it was on my feed
Your phone is selling audio and video of you complaining while pooping in the toilet
My guess is the whining and the smothered screaming. Which I did a lot of yesterday.
They listen.
Because they know you better then yourself
A great explanation of what retail employees have been doing for decades! 👏 👏 👏
Factory worker and I do this and glad to hear it is an actual stretch. I tend to lean forward a lot more locking my waist to the surface and pushing my shoulder away trying to pull my spine apart. The pop is literally instant relief if you have a tight spot on your spine. Also grab something you can hang off of, and completely relax everything below shoulders. Around your tailbone area, you should feel your body trying to fight the relaxing as the gravity of your legs pulls down. Force your body to not fight it. Sometimes that one will crack but for me just makes the whole back feel less pressure
Holy cow, that actually works! I don’t have lower back pain but really felt that stretch in my lower back, hips area. This is amazing
Glad it helped!
I will
Damn you're lucky
Works even better if you can find something thats tall enough that u dont havr to hold your legs up like he did. Bc flexing your muscles to hold your legs up, tenses your lower back as well and doesn't allow you to truly relax enough to get a good pull. If u can find something taller, if you're near 6', is best
You do now ;)
Jesus my phone listens to me better than the doctors 😭
😂 Google knows everything about us. I definitely needed this tutorial
😂😂😂😂😂 fr
Some healthcare were also surprise how could you hurt your back just by sneezing, I don’t know but it happens nobody understand🤷🏻♀️
LEGIT MAN I sat in the hospital for hours just to be told I'm fine, but then youtube kicks in the door like BANG HERES WHAT TO DO MATE like woah wth
It really does listen 🎶
As a bass player, thank you for helping prevent my scoliosis.
Happy to help, and check out: ua-cam.com/video/jskwpSRXTrA/v-deo.html
I discovered this myself when playing around in the kitchen, I don’t have back issues thank God but it still felt good
Did this a few days ago after having a ton of back pain for around a week. My back popped and I felt a huge release of pressure. It was amazing
Best feeling fr
Was it loud
Decompressing my back has never done anything for me. What relieved my Sciatica was heavy weights, working out my butt and lower back.
Yeah
How long did that take to work? And how would you say the results came?
@@quietdime a few weeks and almost all symptoms gone. It did get a little bit worse the first few days, mainly because I was untrained, but after a few workouts it started improving fast. Just be careful DO NOT put any weight on your back, just lift with legs and buttocks with your upper body as straight as you can.
@@HogbergPhotography Was yours cause by lower lumbar issues or piriformis issues?
@@quietdime 😂 I do not know, because Swedish healthcare is the worst in the world. If you are not acutely I'll or dying, you get no help and no medicines. In Sweden everyone needs to find their own way to heal their bodies. Swedish healthcare is basically free, but it is also almost useless.
My grandfather showed me this when I used to work for him in the summers back in the 1970s. He said his grandfather showed him this when he was a kid. It's good to see this knowledge survive. Just too much has been lost by this generation.
😮 I'm going to try it, I'm always suffering with back pain, 🙏 I'M praying it works THANKS for the advice 😊🙏
Your videos have helped my back out tremendously. I love staying fit and I always love new forms on how to stretch out those hard to reach places
Glad the exercises are helping you!
I really wanted to try this out but, I've a bad dose of sciatica my back my left leg and left hip, new Sub.
I like these kind of shorts, useful straight to the point and most of all its helping. Good job.
Here's a way my grandpa, who was a decorated Korean war veteran and visited the President 3 days before an assassination attempt by poison in his Mac and cheese, which was NOT invented by Benjamin franklin.... um, makes scrambled eggs. Like and follow for part 2.
aa❤❤eEE
fr none of that “like for part 2” shit
@hells onion ...Still waiting for part 2.
yeah not like some other shorts who beg for us to watch the 2nd part to know the full contents
I show my clients some of the exercises you showed 🙏🏽🙏🏽 I appreciate your work
Thanks for watching and sharing!
The instant relief is insane. Feels like I regained an inch or two of height just from trying it for the first time this morning. Wow. 👀
Glad you're getting relief!
You are taller in the morning..
oh wow! i already do this naturally for fun. i had no idea it helps to relieve back pain!
Ahhhh my lower back instantly feels better. I've been unable to stand up straight. After this little stretch it feels so much better. Thanks 👍
Glad you're getting relief!
Were you walking like Toby Maguire in Spiderman 2 lol
I’ve broken my back a lot from t4 all the way to t9 so what do I do to get to the top of the back ?@@DrRowe
Thanks Dr. Rowe!
I'm a student that sits too much, and this really helps my back after a long lab day!
Glad it's helping you!
Sometimes its the simplest things that help the most. Glad I found this.
I am a Tanzanian in Africa i had a severe back pain real you have helped me now i follow your videos every day. Am so released
Glad you're getting relief!
@@DrRoweinternational painrelief!
My son just gave me a quiz on Tanzania the other day! He's 10 and knows all the countries, most of the capitals and flags of the world!
This world is so amazing...and it's exciting reading comments from people all over :)
May you be blessed 💫
Because you be getting your back broke too much
@@modev4163 🤣
You're a bloody legend. None of my chiropractors showed me any of this. I dumped them and now I just follow you.
Thanks so much for watching!
because they aren't doctors lol
@@LordPerrinand because they want us to rely solely on going to them for temporary and quick fix relief
@@LordPerrinNo…they’re chiropractors…. Lol
I’ve gone to chiropractors before and I swear I walk out feeling worse than I walked in. Stopped going and I turned to regular exercise, muscle building and practicing proper posture, movements and stretching.
Thank you for your useful info.
Thanks for watching!
I like his smile. Very genuine.
relaxes my back
Working as a mover, I always felt like my back was getting compressed from carrying heavy stuff all day long. I would do something similar by finding bars or flat surfaces close to each other like dip bars and would life myself up just enough and then relax my back to let the weight of my legs stretch it out. Helped out so much.
Or lay flat, level with the ground and let the hips drop. That allows the lumbar disc to pop back in place. Holding it stretches those individual muscles between the vertebrae.
@JustinMcGough The version you're speaking of works better but it's unfortunately harder to find parallel surfaces that will allow for this. I've naturally done both as well as one letting my body hang off the bed but it's good to know it really works 😂...
Indeed, I love letting the weight I've my legs hang to decompress my back. I also find laying on my back, stretching out my legs and arms as if I was being pulled from both directions is great too.
Look into buying a lo-back Trax. Easier on your shoulders. It has been a life saver for me
Been doing these for years they're the BEST. Recommend trying them in between your barbell squats (hanging instead of holding tho)
I do this too during squats.
How do you do this hanging?
@@savvv4451 To do it hanging just do a normal deadhang from a pull-up bar
@@savvv4451 just grip a bar like a pull up bar or something overhead and let your body dangle as deadweight
@@Zypher565 also a dip bar works just fine, i actually find it better than a pullup bar for some reason
Be careful not to go into this one too quickly and stay on your toes. I’ve thrown my back out completely doing the following
You must have exceptionally tight back muscles. Do unweighted deep squats/deadlifts frequently to get some elasticity back into that back.
@@grumpyguss thank you for the tip, if I stop this exercise too fast my back becomes excruciatingly painful!
I do the exact same position, feels relieving. Those who work long hours especially in the office should do this exercise often
I’ve been doing this almost daily for over a week and already notice improvement. Hurts much less now.
Glad you’re getting relief!
The kitchen counter top is perfect for things like this - I use them to do half press ups etc and they will hold any weight 😊
Except yo Mama's!
I'm sorry, I had to
@@NotMe-ej9yz funny
That's where I put your mom after she makes me a sammich.
I'm 195 and I don't trust it
@@GaslightingWomenI’m 245 it works just fine
This is the best exercise! Thank you.
Thanks for watching!
You're doing the Lord's work bro. I'm trying this!
I do this with a little impulse and my whole spine goes KRRRR, feels really good
What do you mean, with an impulse?
@@93BlazinFire I thought Merfall meant on a whim...
@@93BlazinFire with an impulse
@@merfall2224 👏👏👏👏👏👏👏👏👌👏👏🥵🥵👌👌👌👏👏👏👏
@@93BlazinFire with a sudden jolt
First pain free day I’ve had in a couple weeks. Thank you 🙏🏾
Wonderful!
How have people not been able to instantly figure this out on their own?
@@JTheraos I'd be afraid to do random things for no reason. From some kind of injury or pull years ago I now can randomly lose feeling on one side from the hip down. I don't want to be taking chances!
@@JTheraos Those of us with serious back and neck issues have to be very careful trying things out, as exacerbating our injuries can be very easy! Good job insinuating that we are all stupid though, thanks! I hope that you will never experience the type of pain that will make you terrified to move, in fear of making what already seems unbearable any worse. Have a great day, you ray of sunshine.
@@Megan-cd6shWeren’t you on a Seinfeld episode? The Bubble Boy, I think it was?
I can attest to this and say I feel the improvement with this technique. Personally, it has help me more than a decompression table.
Thank you so much. Greatly appreciated.
Thanks so much for watching!
You seem like such a nice doctor! Thank you for the tip!
Thanks for watching!
That's all you need
He’s not a doctor, just a chiropractor
@@tsfbaf303 Doctor of Chiropractic. As a future physician (MD/DO), I don't like the bad rep that Chiros get. They can be extremely helpful for overall health. I've learned more from some Chiros than a typical physician, when it comes to overall/holistic health. Physicians are mainly drug pushers, with rare exceptions like Dr. Joel Fuhrman, Dr. Michael Greger, Dr. Brooke Goldner, etc.
@@tsfbaf303 Proud chiropractor here! Even more proud to have helped millions for FREE. If you have an issue with that, you're more than welcome to be hateful someplace else. 👍
Thank you, Doc. All of your videos are a Godsend and I want to let you know how much they have helped me. Keep up the great work & God Bless 🙏❤️
Glad the videos are helping you, and thanks for watching!
This is GREAT!!! THANK YOU!!!
I'm a CNA in a hospital on an extremely busy floor and can def benefit from quick easy techniques like this!!!
Thanks for watching!
This dude is awesome! Helpful, straight to the point and a great communicator.
Thank you, and thanks for watching!
best thing to do while working in retail and being in a fitting room 😭
I started working from home and didn't have a good chair for a few weeks and ruined my lower back. Ever since I started following your video, my back pain is virtually GONE! You are a blessing. Thank you for all that you do.
Glad you're getting a lot of relief!
I feel how the lower back "breaks" and stretches. It feels so good. Thanks
I’ve never been more happy for targeted shorts
My lower back OPENED up and popped in ways I needed when I did this. THANK YOU
Thanks for watching!
This is only relief, not fixing the back pain. To never have back pain again do seated back extensions
Jeez it opened up? I hope you got it sewed closed.
@@jesuschristismylord4043 shut up, Jesus. Nobody asked you.
Ive been doing this for quite few years since i started working around warehouses, hearing my back pop loud is so satisfying and relieving
Wow! It really helped my back pain. Thank you🙌🏼
Glad it helped!
For 1 week now. Im doing this 3xday. Im shocked that i can move now my neck with less pain. My arms can move all ROM.. back muscle pain getting lesser. this decompression is really a must. When i knew (MRI) that i a have friction in my L4,L5, S1…i was scared. Coz im doing yoga, pilates even swing yoga. I love doing this classes and all of this are recommended but still why is my back is crazy painful. Then i understood that i need decompression. Dr. Rowe! Ur a blessings❤❤❤ thank you! 🙏🏼
will def try, i’m 20 and have juvenile (now adult hehe) rheumatoid arthritis genetically and it’s localised in my back and knees
I do this at work sometimes when I find myself in front of something sturdy that can support me. I think people at my work think I'm weird for doing this every once in a while 😅 but man it feels good doing!!
Yh
@@Trekzity я тоже у себя на работе так периодически делаю. И не только так, а ещё и разминку))
You’re the perfect spokesperson lol. Didn’t even miss a breathe. Well done
Ohhhh my god, I love doing this!! I have scoliosis and figured this out on my own. I didn’t realize I was decompressing my back though!
I love the positive attitude..
as a factory worker constantly on my feet and back this was so helpful after 5 mins 🎉
This is exactly what I needed today. Thank!
Thanks for watching!
@@DrRowe How high should the table be compared to length
@@dries-pederjanse6249 As long as your body weight is able to hang freely to pull on your spine that's all that matters. Measurements will vary based on the height of each individual. There isn't really a good answer to your question other than this. Cheers!
@@chrisfrench9257 Oh yeah, I don’t know why I asked it back then, it’s really obvious
I'll listen to this man. His back look as straight as a plank, not a bent straw like mine.
Querido Dr Rowe le pido por favor ponga ud en texto la traducción al español somos muchos quienes lo necesitamos de verdad 😭😭😭. Muchas gracias 🙏🇲🇽🇲🇽🇲🇽👍👍
So glad I seen this video! I stand all day at work and my lower back has been killing me! Thanks! I'm definitely gonna be doing this at work!
Bro what kind of working that force u to stand all day ?
I did this stretch after months of lower back pain. I have had both spondylosis spondylolisthesis and early arthritis since I was in my 20's ... im 38 now. I slightly modified this by inverting my palms so my fingers are facing towards my body and I can grip the counter edge. I pushed myself up as high as I could to let my lower body hang free.... and my lord.....I had the loudest and most intense pop in my lower back that i've ever had in my life, in a very good way. I could actually feel the literal decompression of my disc in between the vertebrae that was previously being squashed by my own body weight. I instantly felt some relief and could actually walk better. I've been doing this stretch and trying to lose weight for about two months and I have had SEVERAL big pops in my lower back all in a good way that feels like the muscles are returning to their normal position to support my spine. This stretch has literally set me back on the path to pain relief so I can finally exercise again without being in extreme pain. After years of bogus chiropractors who just wanted to milk me for money, this is the first actual exercise / stretch that has addressed my exact issue perfectly. ❤❤
Excellent stretch Doc... Thx!!!
Thanks for watching!
Thank you!!
💌- from 🇨🇦!!
Thanks for watching!
Dude, you have the best videos on how people can improve day to day mobility and reduce pain using their everyday environment. Keep up the great work as a physical therapy educator!
Will do, and thanks for watching!
I use to do this and it would be a good relief pain in my lower back
Remember not to do this if you plan to do any heavy lifting afterwards because this makes your back more vulnerable to injury
Do you mean decompressing the spine is bad before a heavy workout? Why?
@@donmoez6289 it's better to do any kind of stretch that isn't active stretching after a workout instead of before because it actually tires out the muscles even if it doesn't feel like it
But active mobility stretches can help warm you up before a workout
@@donmoez6289 picture your vertebrae like a slinky. When you stretch and expand it, the gaps between each joint open up and there’s more room for each vertebrae to wiggle around and cause injury. If the slinky is compressed you can’t wiggle the joints. It’s like stacking blocks being more stable than stacking spheres.
@@danieljoyce9982 Great explanation thanks!
Darn. My arms are too weak. I need to start exercising more!
Try flipping your hands from facing toward the counter top to facing you, that helped
Same, plus my counter is a bit high for me so it's hard to balance properly with shaky arms!
I love your consistency with videos and dedication to helping others.
Hope all is well in your life. ❤
Thank you! You too!
Am I the only one who waits till this doctor smiles 😊
Hello everyone, i had 3 disc herniation from l5-s1 upwards on my spine and 15 degrees scoliosis with maximum bent on l3
I have combined this exercise with kinetotherapy for strenghtening my back muscles.
Second i have used the breaststroke technique in swimming, went to the pool 18 times a month and sticked to this technique as it has minimal impact on the spine and helps it getting back into its natural position.
I know the pain, i couldn't sit straight my brothers, i am now free of pain after 3 months of doing it and sticking to this habit for life. I will keep doing kinetotherapy exercises, doing spine relief exercises and breaststroke swimming, i am currently 24 years old and been living with the pain for 2 years. Only these helped me, may you all escape from the pain
I have been dealing with Sciatica, and I never watch these type of shorts but somehow UA-cam recommended me perfectly what I needed 😅
I tried this and IMMEDIATELY my lower back began to release tension. Holy crap this is brilliant
Glad it helped you!
U know what's crazy I discovered it myself a while ago. While doing this movement I kinda feel big relief. And when I watch this video it gave me goosebump. I think I have superpower to sense my own body
Thank you, your videos have been very helpful. ❤
Thanks for watching!
Thank you Dr.Rowe..your tips are valuable in my healing..I recommend them and have spread the word.
Thanks for watching!
I am disabled & use a walker. I have 4 failed SI Joint surgeries. I would do this very thing on my walker- I would just “hang” there or I would use my counters. The Dr’s that messed up my SI’s TOLD ME it was all in my head. I stood up to them & made one of them try it. He could feel the decompression & never told me it was in my head again.
I do that all day at work, forwards and backwards, nothing touching the floor, nothing touching the table but my two hands. Thank you.
Something’s it’s better to have your body flush against the surface. I pull a little traction forward and up while my hips stay locked at the counter- causing me to gently and with full control, decompress and stretch out your lower back.
I so appreciate your videos!
Thanks for watching!
I have horrible sciatica thank you so much for this!
Check out: ua-cam.com/video/AKhId_uejmo/v-deo.html
I do this sitting in my desk chair. It has armrests, so I just slowly push myself up until my full weight is being supported by my arms and my butt is lifted out of the seat.
But that is for strengthening your arms not for stretching the back
@@malsk5012 ?
@@malsk5012 you clearly dont get what's going on here
@@malsk5012 strengthen DEEZ NUTS lol sorry couldn't help
What you’ve done for my back in minutes no one has beeen able to do for years I appreciate you sir thank you!
Glad to help, and thanks for watching!
I've been doing this forever for back pain (almost 14 years) and had no idea it was recommended!
People, if you've got pains just keep trying and trying different things... It took me until 15 to find this one but it works.
Double bonus: Lift yourself up enough that you can swing your legs side to side a bit.
When my spine locks (I have EDS and have actually had physiotherapists unlocking my upper back by force in the past) I tend to use a pair of forearm crutches and let gravity do its thing in a similar manner as in the video. When I was still able to work, there was a small gym at work and if my spine locked while at work, I’d go down to the gym and just get up on that thing where you hang on your elbows to lift your knees normally, only I’d just hang on my elbows and let my legs dangle to let gravity do its thing with my spine. For me it’s often vertebrae in my thoracic spine that gets locked, and I also have a mild case of Scheuermann’s disease (wedge shaped T11 and I have slight kyphosis because of it)
Exercises never did anything for me other than causing pain, and the physiotherapist using their whole body weight to unlock my spine was really a bit too violent and only helped temporarily. For me just letting gravity do its thing is what works the best both to unlock my spine and prevent it from locking as much. But yeah, I use forearm crutches rather than a countertop or table. I feel countertop isn’t high enough and there’s always cupboards above that I’d hit my head on.
Yeah I have EDS too but I had to get a L5/S1 fusion so I can’t really do this much anymore which is a bummer
Sorry what’s EDS?
@@HawkeyeCharmer some made up disability so she can collect a paycheck for doing no work
💀
@@HawkeyeCharmer extra dick syndrome.
Why’d you stop posting?
Great tip. The only sad thing is that those that need this the most may not have the strength or mobility to do so.
yeah this would hurt my hEDS joints in so many ways haha. gotta be careful. but it's cool it's helpful to so many other people
When it’s cold outside my lower back starts hurting. I tried this exercise and it really helped relieve that lower back pain. Thanks. 👍
Thank you for your videos they really are lifesavers
Glad the exercises are helping you!
I do this all the time. I was wondering if it was safe to do, now I know. thanks!!!
Just as long as you have something that can safely support your body weight. A dip bar works great too!
@@DrRowe on a dip bar, is there any Benbrook to doing a little jump so that the back cracks? I do this every couple hours working at a factory on some railings and it feels amazing. Just not sure if it's a bad thing to be doing...
I just love you Dr Decompression!❤️
Thanks so much for watching!
This doc gives useful tips 👍
Yep, It works 🙌🏼💜
This guy is just like comforting, idk what it is but he just seems super chill and nice.
Because he doesnt have backpain like the rest of us
Most Chiropractors are really chill and nice… because their craft is based in placebo. You won’t feel better if you didn’t enjoy the visit. Also why their machines tend to make a shit ton of noise and clanking/banging - it makes the patient *feel* like something is happening (when it really isn’t)
When you learn to relax your back muscles you will feel it big time
It's an unreal feeling
I was wondering if I was supposed to keep the back and core tensed or not
I think that's what he said
Thank you for caring and sharing Doc. Love what you doing. Thanks a bunch😊
I do this shit all the time as someone who's on their feet. Thanks for telling the others!
Been doing this for more than 10 years. But what I do is usually like “drop” my body and my hands stay in position so that it kinda stretch and “crack” my back. Immediate relief each time.