How To Decompress Spine Without Inversion Table?

  • By: Back Health Guide
  • Date: May 17, 2022
  • Time to read: 4 min.


How To Decompress Spine Without Inversion Table
How To Decompress Spine Without Inversion Table

Gravity force is crucial to our daily lives but affects our health too. Due to the gravity effect and finally leads to back pain. Back pain is one of the significant problems caused by compression of the spine. Therefore, you need to decompress your spine to relieve the pain.

There are various ways of curing the back pain problem. Among the many methods available, using an inversion table is common, but it is expensive and not safe for everyone. Therefore, people have found different ways to curb the pain without digging deeper into their pockets.

Most of these methods have proven beneficial to many in relieving back pain and keeping their physical posture in good shape. They are not costly and require no training. Read on to learn the different ways you can relieve back pain at home and their inclusive benefits.

Benefits of Spinal Decompression at Home

    • Flattens spinal curves instigated by gravity
    • Reduces muscle tension around the spinal column
    • It helps improve the movement of blood and other fluids in the body
    • Take the pressure off the spine discs reducing pain
    • Improves the overall health of your body
    • It keeps you fit physically
Spinal Decompression at Home
Spinal Decompression at Home

However, these home spinal decompression methods are not safe for everybody. People suffering from below listed conditions should first consult their doctors before practicing the techniques:

  • Degenerative joint problems
  • Osteoporosis
  • Spinal merging surgery
  • Synthetic disc employment in the low back
  • Impingement of the spinal nerve root as a result of a herniated disc, osteophyte infringement, ligament intrusion, Spondylolisthesis, inflammation of the spinal nerve core, and contraction of the intervertebral foramen
  • Hypomobility of the joints
  • Discogenic pain
  • Extrinsic muscle contraction and shielding
  • Joint pain
  • Various ways of Spinal Decompression at Home

If your body fails to respond positively to these exercises, you are advised to stop right away.


Overhead Stretch

Did you know stretching your arms over the head while interlacing the fingers can be of great help when experiencing back pain? You need to stand straight, keep your feet apart, interlace your fingers, lift your arms over the head while the elbows remain straight, and repeat the process five times. You should hold your stretch for about 20-30 seconds.

It is a pretty simple practice yet very effective in decompressing the spine.

Bar Hang

Anything you can hang on and support your weight can help decompress the spine. The bar you hang on should have room for your hands to stretch and lift the whole body off the ground. Hold on for approximately 30 to 40 seconds while breathing heavily in and out. Repeat the process several times a day.

Prayer Stretch

It requires you to kneel and sit on the heels. Lean forward and stretch your arms in front while your head touches the ground. Relax for a couple of seconds in the same posture while releasing all the pressure in the body.

Repeat the process, but this time try to move your arms slightly towards sideways, left, and right while holding for about 10 seconds. Repeating the exercise three or four times a day for a couple of days will surely help.

Cat Cow Stretch

Have you ever watched a cow or cat stretch? We always have these animals around us, but without knowledge, we never realize their stretching mode can help decompress our spine.

By attaining a cat’s posture where your hands are directly beneath your shoulders and knees are directly below the hips, lift your head and allow your spine to make an arc. In this posture, your hands should be straight, and shoulders stretched upwards, same as your butt.

Relax for seconds and revert the posture by lowering your head like facing the knees and sag your back towards the ground. In short, you will be taking a stance of a bull ready to strike. Repeat the exercise a couple of times.

Lay on back with feet on a seat

Lifting your feet while your body lay parallel to the floor helps you attain a certain relaxing level. Pick a chair and place it next to you, lay down with your back on the ground, lift your feet and place them on the chair. Allow the knees to be vertical with your back.

At that posture, relax and breathe slowly to release your mind, which in return will ease pressure on the spine. Take as much time as you want till you feel comfortable.


Spinal decompression does not necessarily require expenses. You can use simple but crucial practices. However, these home spinal decompression practices are not safe for everyone. If you are suffering from the above-mentioned medical problems, it would be wise to consult your doctor before immersing yourself in these practices.

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