How to Decompress Your Lower Back at Home (5 WAYS) for INSTANT RELIEF

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How to Decompress Your Lower Back at Home (5 WAYS) | Self Lumbar Traction | Newmarket Chiropractor
Dr. Jon Saunders will show you 5 ways to decompress your lower back in the comfort of your home. Lumbar spinal decompression can be very costly, but doing some at home lumbar traction is FREE. This video will show you 5 DIFFERENT ways how to decompress your low back safely.
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
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Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
Monday - 7:45 AM - 6:30 PM
Tuesday - 7:45 AM - 5:30 PM
Wednesday - 2:45 PM - 6:30 PM
Thursday - 7:45 AM - 5:30 PM
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Опубликовано:

25 июн 2024

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Комментарии : 63

@drjonsaunders 3 года назад

Have a question? Which 1 of the 5 did you like best?

@Lalen7 4 месяца назад

The last one

@norielcarney8882 9 месяцев назад

Loved all of them. Will definitely try them.

@drjonsaunders 9 месяцев назад

Please do!

@heavenoo4999 3 года назад

Thanks to share your knowledge with us 🙏🙏🙌

@drjonsaunders 3 года назад

It's my pleasure

@darlenewatson9484 9 месяцев назад

Very nice demonstration and easy to follow. Thank you

@drjonsaunders 9 месяцев назад

Glad it was helpful!

@maureendrieberg3821 9 месяцев назад

Great exercises for lower back. Thanks

@drjonsaunders 9 месяцев назад

My pleasure!

@angelotramonti 3 года назад

They all seem easy and effective. I'll have to try them all several times and see what works best for me. Thanks you!

@drjonsaunders 3 года назад

Look forward to seeing which one you like the best Angelo! Hope all is well!

@denisefarmer1950 Месяц назад

# 5 OMG helped me so much. Thanks. I have been dealing with sciatica for a minute now. These stretches really did my sciatica out. God bless you.

@drjonsaunders Месяц назад

Wonderful!

@MrGrimsiris Год назад

Four and five is such a relief ❤

@drjonsaunders Год назад

@arrykaloustiansr173 2 месяца назад

#2 was good enough for me

@drjonsaunders 2 месяца назад

Awesome!

@g_em_i 2 года назад

(hands to thights) exercise is beauty, gets my back bone cracking and releasing the stress, wonderfull. I sit all day long working and have had back problems, because of younghood injury from dropping from 2nd flor height. Sometimes all it takes is to try something new, thank you, cant understand how i did not came up with such a great method myself.

@drjonsaunders 2 года назад

My pleasure!

@levanahdr1991 Месяц назад

Sorry to hear of your injury! That sounds scary. Hope you're doing better now and glad these work! 🤘

@infinity3418 2 года назад

New Subscriber

@drjonsaunders 2 года назад

Welcome aboard!

@GreenNeighbour Год назад

Hmmn... hard to pick a favourite. I'll try them all, and let you know!

@drjonsaunders Год назад

Sounds good! :)

@levanahdr1991 Месяц назад

Afternoon Doc. Can i ask would these be safe aand effective for thoracolumbar Fascia and muscle joints strain and sciatica? Thnks 🤘

@drjonsaunders Месяц назад

Best to try and see how it feels. Only go to your tolerance.

@martinie13 Год назад

I like how #5 looks. Do you think #5 would be helpful for my sciatic and spondylolisthesis?

@drjonsaunders Год назад

It can be helpful for some with spondylo, but best to try it gently and see how it feels...thanks for watching!

@Leu4Life 3 года назад

Thanks Doc. This may sound weird but can I ask you where did you get that rug from? That's a good model for us as we have a grey sofa and a dark blue armchair.

@drjonsaunders 3 года назад

:) Wayfair I believe.

@kicknotes Год назад

Do I ever? More like, do I ever NOT? Greetings from Aruba!

@drjonsaunders Год назад

Thanks for watching!

@LeeroyBlazin 3 года назад

Yes! #4 and # 5are new to me and absolutely brilliant! My back feels that stretch. The stretches revealed some knots mid back too, that was deep. Doc, how do tight glutes and psoas figure into these stretches? Say, if my psoas is tight, will these stretches help alleviate tight psoas?

@drjonsaunders 3 года назад

These decompression stretches likely won't help with tight glutes/psoas muscles...it is hard to isolate one muscle in a stretch and the benefits of trying is questionable at best...that being said some people can tolerate/benefit from some stretching...see if any of these feel good for you: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VQmnYxQlXUs.html

@elizabethfarrowberry7270 Месяц назад

Are these safe to do if you have hernited disc and back.pain?

@drjonsaunders Месяц назад

Only certain ones - but your spinal health care provider will have to tell you which ones are best for your specific case.

@shellyen850 2 года назад

#5 worked for me. I now feel sleepy . 🙂

@drjonsaunders 2 года назад

All the best!

@glennglazier2568 Год назад

I find that in the 2nd stretch, if I'm not feeling it, I just inch my hands higher up so that the palms are closer to the crease in the groin, and then I sit into the locked arms.

@drjonsaunders Год назад

Good tip, thanks for watching!

@darlenewatson9484 9 месяцев назад

Hmm I had no problem hearing you. I thought you spoke loud enough and quite clear.

@drjonsaunders 9 месяцев назад

Thank you. :)

@minakallenou8852 2 года назад

Are these exercises safe if you have partial sacralisation of L5?

@drjonsaunders 2 года назад

Yes they should be as long as they don't cause pain...but, I always recommend you check with your doctor...best wishes.

@sviatlanazhukava4656 3 месяца назад

All poses are really God for decompression except cobra pose, which made me feel pain in lower back. But I believe its only about my own back posture.

@drjonsaunders 3 месяца назад

Glad you enjoyed my video.

@Veruk22 Год назад

Is hanging from a bar ok? I do this sometimes but I'm not sure if it is helping.

@drjonsaunders Год назад

Yes, I do it as well.

@opalata2039 3 года назад

Can these be done by a person who had a herniated disk surgery at C3 and also has problems with C4 and C5

@drjonsaunders 3 года назад

Please speak to your doctor prior to doing any of these or any other stretches or exercises...best wishes.

@opalata2039 3 года назад

@@drjonsaunders well, The doctor said do what feels comfortable, wasn't specific

@misshummingbird2238 Год назад

As a female I don't have great upper body strength so I struggled with anything that involved placing weight on arms. Are there any variations?

@drjonsaunders Год назад

I understand...the one where you lie over the the back could be helpful.

@misshummingbird2238 Год назад

Thanks Dr Saunders

@nl212ep 11 месяцев назад

Is there one in particular you would recommend for a 50 year old (me) with lumbar scoliosis (40 degree curve)❤

@drjonsaunders 11 месяцев назад

Unfortunately there is not one exercise specifically. Best to get some professional advice from someone who can examine you - best wishes!

@samkitty5894 2 месяца назад

How come prolonger sitting can compress the spine while prolonged standing will not, yet, all of our weight is on our spine when we stand.

@drjonsaunders 2 месяца назад

Standing upright engages muscles and when sitting we tend to get lazy, transferring the forces to the discs rather than the facet joints. Best wishes.

@Mezcalito617 Год назад

I’m curious, anyone else experienced real discomfort right at the base of the spine/tailbone area right after doing the fifth exercise? It feels so ginger and painful that i fear if I tried to bend down or twist I would experience shooting pain but if I laid down flat immediately afterwards for 20 minutes or so, it feels better. I know I should probably just see a medical professional but was just curious if anyone else experienced this.

@drjonsaunders Год назад

If you are unsure of a pain or discomfort, please see your doctor.