Spinal Decompression at Home

Spinal Decompression at Home - A fabricated almost plastic looking spine. There is a red disc between one of the vertebrae indicating a possible problem area.

Do you have back pain? Then Spinal Decompression at Home may be the answer. Not to mention, more cost-effective. 

My name is Drew Conroy and I have been plagued with Back Problems since 1997. Over the last 20 plus years, it’s been a roller-coaster of back pain for me. I have a laundry list of treatments, therapies, and procedures I have endured. Some of the things I have used are Patches, Topical Creams, Tens Therapy, Steroid Injections, Spinal Fusion, Surgical Spinal Decompression (laminectomy), Non-Surgical Spinal Decompression and more. 

There are a couple of causes for my Back Problems. They seemed to have started after what I thought was a minor injury at the time. It happened while climbing over a fence. I fell and ended up twisting my back. I also have degenerative disk disease. Then to add to it, I use to lift heavy sound equipment for many years when I was a DJ. I did not always use the best lifting techniques at the time. I was much younger and would just do it. Then think about the consequences later.

What is Spinal Decompression?

In case you are not familiar with Spinal Decompression it comes in two flavors; Surgical and Non-Surgical Spinal Decompression. 

Non-Surgical Spinal Decompression takes on a form of mechanical spinal traction, which is the separation of bones, discs, and joints in the back. That separation causes pressure on the nerves in the back to decrease (decompress). In turn, this relieves pain, improving your mobility and way of life. 

Surgical Spinal Decompression is a procedure(s) that can be performed to relieve pressure on the spinal cord or nerve roots. Common procedures are a discectomy and laminectomy, like what I had done. Having any of these procedures is the last resort when you find nothing else that will work. 


I have also tried using Nonsurgical Spinal Decompression and it worked for a little while but did not last. When it worked, it was only for short periods. But that does not mean that’s how it will work for you. Everyone’s back problems are different. What works for one person might not work for the next. But it might work for the next 20 people. You just never know?

Nonsurgical Spinal Decompression is more commonly known as or referred to as Spinal Decompression Therapy. It does work for some people and worked for me for a short while. Its non-invasive and the process does not hurt. Now, to be honest, I know that some people do get a little sore after using Spinal Decompression Therapy. I was a little sore after the first few times. It’s the same soreness like you would feel after working out. The soreness went away after a couple of sessions. 

If you are having back pain, first and foremost, you always want to check with your doctor first. Your doctor may recommend NonSurgical Spinal Decompression Therapy. However, depending on your situation this might not be an option due to insurance and the cost. Not all insurances will cover this type of therapy. Spinal Decompression is looked at as an alternative therapy.

Spinal Decompression at Home

If your situation would make it more conducive to have Spinal Decompression at Home, I think I can help. At least, steer you in the right direction. 

The most cost-effective way to have Spinal Decompression Therapy is in your home. Why? For one, if you have health insurance there will be no copays. No matter how much your copay is they do add up. If you have no insurance it could be costly because this type of therapy requires several sessions. Doing this at home will save on gas money, not to mention your drive time, to and from. Best of all, you can do the therapy sessions whenever you want too. 

To get you started, I put some exercises below. These are great because you can do these Spinal Decompression exercises at home or anywhere else. The only thing you need is yourself. Well, one exercise does involve using a chair but I think most of us have those. Another one uses a bar like a pull-up bar. If you do not have one or access to one that’s fine. The other exercises are enough to do the job. 

If these exercises do not work for you? I have provided some products with a proven track history of helping others to relieve back pain. These are some of the best products out on the market today for Spinal Decompression. 

You can check out those products further down the page. Otherwise, I hope these exercises give you some pain relief!

Spinal Decompression Exercises

There are two men with no skin. You can see the muscles and ligaments This image would fall into the science category.

Overhead Stretch

Woman legs crossed on the floor with arms fully extended above her head. Her hands are interlaced with the back of the hands facing the floor.

Start by standing and make sure your feet are shoulder-width apart

Bring your arms up over your head completely straight and interlace your fingers.

Stretch your arms up and hold the stretch for 30 seconds.

Repeat this 3 to 4 times.

Chair Stretch

A woman lays on the floor with her feet up on a chair.

Get any chair or just use a chair in your living room. 

Lay your back on the floor and get as close as you can to the chair. 

Place the lower part of your legs up on the chair. The back of your knees should be touching the chair.

You might need to scoot your back up some after putting your legs up on the chair. 

Once you are in place, stay in that position for about 5 minutes.

Hang on Bar

A lady is in shorts and tank-top. She has her arms up hanging from a bar above her head, arms fully extended. Her feet are not touching the floor.

This one might not be possible depending on your situation:

Chin up bars or any playground equipment will work as long as it is sturdy.

Reach up and grab a hold of the bar with both hands. 

Carefully, little by little, let your body hang on the bar so you feel the stretch.

Hold for 30 seconds if you can. Repeat 3 times. 

Child's Pose

Child's Pose - Back Pain Remedies

Get on your hands and knees. Then rest your hands and knees.

You want to sit back and have your bottom resting on your heels.

Stretch your arms out in front touching the floor. Let your body relax into this position, feeling the stretch.

Hold this position for 15 seconds.

Repeat the same steps for a total of 3 times. 

Reach your arms out to the right a little and hold for 15 seconds.

Repeat the same steps for a total of 3 times. 

Reach to the right and hold for 15 seconds, repeating 3 times.

Cat and Cow Stretch

There are two pictures of a woman within this picture. On top the lady is on her hands and knees pushing her mid section downward like a cow. Below the above image, the lady is on her hands and knees again but this time her mid section is pushed up towards the ceiling like a cat.

Get on your hands and knees.

You want your knees aligned underneath your hips with your hands on the floor. 

Make sure your hands are aligned right under your shoulders.

Gradually arch your back as far as you can. At the same time, move your head down towards the floor. Stretch your head tucking it under, and try to see your knee’s. 

Go back to the start position. Let your back relax drop down towards the floor. At the same time, look up with your head stretched up as far as it will go. 

Repeat this 4 times.

Supine Spinal Twist

A lady lays on her back with her left leg crossed over her right. Her left arm is stretched out all the way her palms facing up. Her right arm holds her left leg just above the knee.

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 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. 

The curated Amazon products that are shown below are based on calculated data like price point, features, customer reviews, history, the best value, my experiences (the good and bad), and other factors. I do not list or write any reviews/overviews for products that have a poor rating based on those factors. The purpose of this rating system is to help you save money, time and weed out the products that offer no Back Pain Relief.

Additionally, I added some brief information on each product. You are just a click away if you would like to view further details with links provided as well.

The Innova ITX9600 and ITM4800 are inverse 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.

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:

  • Having the ability to get Spinal Decompression Therapy in the comfort of your own home.
  • You save money on gas and drive time.
  • No insurance co-pays.
  • You can use your inversion table anytime you want too.

Spinal Decompression Products you can use at home

* The images and videos below are provided as examples. They are not affiliated with this website.*

Innova ITM5900 Advanced Heat and Massage Inversion Therapy Table

This inversion table comes with Heat and Massage backrest with Lumbar Support. The contoured back and vertical massage pad has one of the best designs out on the market today. It provides that additional cushing and support to make 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.

Cervical Neck Traction Device by NeckFix

This is for the neck and cervical complications. It’s also FDA approved. There is a physiological curve that ranges from 15 to 21 centimeters. It will give you soothing comfort that relieves pain. E-Books and videos come with it. Inflation can be monitored with an open and close valve. It’s made from velvet-like material that guarantees comfort and protects the elements.

The NeckFix Cervical Neck Traction Device provides a neck support. It prevents and relieves neck and shoulder pain. It will partially hold up the cervical spine and help support the weight of the head. NeckFix stretches the neck, lifting it upwards. This increases blood circulation to the cervical spine, oxygenating the muscles, nerves, and tendons. This, in turn, decreases any pain you have.

The Neck Hammock Portable Cervical Traction Device

The Neck Hammock provides cervical traction that works by gently pulling the head away from the neck to stretch and decompress the spinal cord. This increases the blood flow and oxygenates the surrounding muscles. Resulting in decreased pain, an increase in mobility of the neck, and shoulders.

You only need to use the Neck Hammock for about 10 minutes a day. It is portable and easy to use. Another feature is its a one-size-fits-all solution and will decrease your back, and neck pain. This is ideal for people who travel a lot. It works well for athletes and after that long day at work. The straps are specifically designed to wrap around any door, pole, and railing. This gives you the ability to use the Neck Hammock whenever and wherever you want. It comes with two medical-grade adjustable straps for comfort. You will have maximum durability including a sleep mask for total relaxation.

This product features a lumbar pad that can adjust isolated heat. There are multiple modes for massage settings. This will give you the feel of a massage in an inversion therapy session. The Innova ITM4800 Advanced Inversion Therapy Table is not just for pain relief but also to help with any fatigue.

This inversion table provides help in relieving back pressure on discs and nerve roots. Elongating the spine and increasing the blood circulation. It will relieve your muscle aches and stress as it is the main focus of the Innova ITM4800 Advanced Heat and Massage Therapeutic.

Innova ITX9600 Heavy Duty Inversion Table

This inversion table is considered one of the best out there today. The 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 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 foot 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 Inversion Therapy Table will definitely do the job.

If the above exercises are not working for you? You could always try Pain Relief Patches. Learn More about Pain Relief Patches. 

Drew Conroy

Drew Conroy

If you are suffering from Back Pain like I do, I would love to hear your story. Have a Great Day!

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