Exercises for Spinal Decompression at Home
Supine Spinal Twist
Lay down on your back
Place your knees up to your chest.
Slowly rock your legs back and forth from side to side to warm up.
When you are ready, stretch your arms out straight from your body.
Take one leg and stretch it out straight on the floor.
With the other leg still up towards your chest
Turn your hips in the direction of your straightened leg
Now your bent leg should be crossed over your straight leg.
Use your hand to push on your hip, twisting your body.
Hold this position, feeling the stretch for 15 seconds.
Switch legs and do the other side.
Do 3 times on each side.
These spinal decompression therapy exercises do not have to be done all at once and can be spread throughout the day. If you find an exercise or a few of them work better than others. Stick with those if they are giving you pain relief.
As I have said/wrote several times before, what works from one person might not work for the next. But then again, it could work for the next 10 people. You just never know until you try it?
Benefits of Having Spinal Decompression at Home
- The fact that you can have Spinal Decompression at Home is a game changer for many people.
- You save money on gas and drive time.
- No insurance co-pays.
- You can have spinal decompression therapy anytime you want.
Are the Exercises Not Working for You?
If the Spinal Decompression exercises above do not work for you, that’s okay. They are not for everyone. There are products that can help you with spinal decompression therapy and make the process a lot easier to achieve.
If you want to take it to the next level? I have some provided details on inversion tables below. Inversion Tables are what a lot of people use for Spinal Decompression at Home.
The Innova ITX9600 and ITM5900 are inversion tables I have used in the past. I did get some relief with them. However, the pain relief was short-lived and did not last. In addition, I have had Spinal Decompression Therapy from a Physical Therapist. This was done over a series of weekly sessions spread out over multiple weeks. My results were the same. One thing I do know is it feels fantastic when inverted, at least it does for me.
Innova ITM5900 Advanced Heat and Massage Inversion Table
The Innova ITM5900 Advanced Heat and Massage Inversion Table comes with Heat and Massage backrest with Lumbar Support. The contoured back and vertical massage pad have one of the best designs out on the market today. It provides that additional cushion and support making your Spinal Depression Therapy an even better experience. The heat and vibration intensity may be manually adjusted to whatever level you want. The controller does come with an “auto” setting. This setting automatically changes the massage intensity.
Keep in mind that the heat and massage pad is somewhat limited, only covering the length of the back. It does not work for the neck area. This inverse table features what they call a “True Balance System”. In a nutshell, finding your center of gravity will be easier and faster with this table. The ankle support comes with an extended handlebar. This makes it easier to get in and out of the ankle cuffs. You can also adjust cuff sizes easily. These cuffs will minimize the pressure on your ankles while you hang upside down.
You can set up the Innova ITM5900 Inverse Table in seconds. It provides an advanced 6-angle pin system that enables you to set your desired inversion angle quickly. Many tables have adjustable straps which will take more time to get going. If you are someone who changes their hanging angle a lot. This feature will be a time-saver.
This table can be folded up for easy storage. One caveat though, it does not fold entirely flat because of the handlebars. This table does require electric power for the heat and massage features. When comparing this model to their previous version, the Innova ITM4800 Heat & Massage Inversion Table. You will see how the backrest and ankle cuff system has definitely been improved.
Innova ITX9600 Heavy Duty Inversion Table
This inversion table is considered one of the better ones out there today. The Inova ITX9600 is specifically fitting for people with back pain like myself. This Innova inversion table is multi-featured and durable. When it comes to inversion tables, Innova is one of the top brands. This version is often recommended because it has a removable heating and massage pad. This can be a nice feature when you are having Spinal Decompression Therapy in your home.
This mid-priced inversion table model will stretch and release the tension from your muscles around the spine. When it comes to inversion therapy it can offer other additional benefits that go beyond pain relief. It is a great stress reliever and can improve your blood circulation along with increasing your flexibility. The table can also tackle those aches and pains. This is possible through inversion and heat.
The ITX9600 comes with an array of features like an adjustable headrest with extra padding, a protective cover, and built with the durability to handle a weight capacity of just over 300 pounds. This table supports heights from just under five ft. to 6 ft. 6 in tall.
It comes with an adjustable safety pin that gives you the ability to set four different inverting positions. This makes it possible to relieve pain from different parts of your body. The adjustable safety pin is super easy to move into place. The total weight of this inversion table is a little over 50 pounds. This makes it very mobile to change locations and for storage after each use if you need too.
This table does not come assembled but many people have found it very easy to put together. However, for me personally, I am not a big fan of putting these types of things together. You can purchase it preassembled if you are like me.
All of the Innova inversion tables come with a True Balance System. All the other Innova tables only have two adjustable features but the ITX9600 has three. This model comes with various options for feet security. It’s a breeze to find your center of gravity because of all the customizable features you have at your disposal. The Innova ITX9600 Advanced Heat and Massage Spinal Inversion Therapy Table will definitely do the job.
Stamina InLine Gray Back Pain Relief Seated Inversion Table
The Stamina InLine Seated Inversion Therapy Chair puts a new spin on the usual inversion tables. This one lets you begin the starting position while seated. This can really make the process much easier for some people. You can get on and off the chair super easy, even if you have limited mobility.
How Inversion therapy works is it leverages your own weight for decompressing, lengthening, and strengthening your spine. Which is essentially Spinal Decompression Therapy. You set the degree of inversion by adjusting the inversion angel strap that’s located underneath the seat. This ensures that you will never go past your comfort zone. Your back will love you after using the Stamina InLine Seated Inversion.
- Easy on and off if you have limited mobility.
- Stay secure in your seat with the adjustable lap belt.
- It spotlights their ratcheting leg lock system that has an easy push-button release.
- The ankle supports are foam-padded for comfort when inverting.
- It has a quick adjustment foot bar to accommodate you no matter how short or tall you are.
- This device is built with cushioned and comfortable upholstery.
- Your degree of inversion can be easily adjusted by the angle adjustment strap controls.
- Stable and skid-resistant with rubber floor protectors.
- It has a strong foundation because it’s built with a Heavy-duty steel frame.
- The dimensions are 44.5 x 23 x 53 inches.
- Total Weight: 62 pounds.
- The manufacturer’s warranty is 90-days parts only and a 3-year warranty for the frame.
If the above exercises are not working for you? You could always try Pain Relief Patches. Learn More about Pain Relief Patches.
Hi, I’m Drew. If you are suffering from back pain be it chronic or intermittent. I would love to hear your story?