How to Decompress Lower Spine: Say Goodbye to Pain

The lower spine, also known as the lumbar spine, is one of the most frequently affected body areas when it comes to musculoskeletal pain. The lower spine is susceptible to pain, discomfort, stiffness, and tension which can greatly affect one’s quality of life. This pain can be caused by several factors ranging from the lack of exercise, poor posture, sitting for prolonged periods, injuries, and much more. Thankfully, decompression offers a simple yet proven way of eliminating lower spine pain. This article explores how to decompress lower spine and kiss pain goodbye.

Understanding How the Spine Works

The spinal column is the primary supporting structure of the body. It is made up of individual vertebrae separated by intervertebral discs that cushion the bones and protect the spinal cord. The spinal cord runs from the brain down through the vertebral column. The lumbar spine is the area between the ribcage and the pelvis and generally consists of five vertebrae. Sedentary lifestyles, poor posture, and other factors can cause the vertebrae to compress, leading to pain, discomfort, and loss of mobility in the affected area.

Factors that Contribute to Lower Spine Pain

Several factors can contribute to lower spine pain. These include:

  • Poor posture
  • Sedentary lifestyles
  • Obesity or being overweight
  • Smoking
  • Occupations that require lifting or standing for prolonged periods
  • Injuries or accidents

The Benefits of Decompression Therapy

Decompression therapy is a non-invasive, non-surgical approach to treating lower spine pain. The therapy works by taking pressure off the intervertebral discs, creating negative pressure that pulls herniated, bulging, or degenerated discs back into place. This process also improves blood flow to the affected area, leading to faster healing and improved mobility. Some benefits of decompression therapy include:

  • Immediate relief of lower spine pain
  • Improved mobility
  • Faster healing
  • Non-invasive
  • No medication needed

Decompression Techniques for the Lower Spine

Inversion Tables

Inversion tables are a popular way to decompress the lower spine. This table uses gravitational force to create negative pressure on the intervertebral discs. By using an inversion table, an individual can easily suspend themselves upside down, shifting the body’s weight, leading to the decompression of the lower spine. Inversion tables are an affordable and convenient way to decompress the lower spine.

Spinal Decompression Belts

Spinal decompression belts are an efficient way to decompress the lower spine while someone goes about their day’s activities. These belts work by creating a pulling force that pulls the body apart, creating negative pressure in the lower spine’s intervertebral discs. These belts are portable, easy to wear, and can be used anywhere.


Yoga is an effective way to relieve lower spine pain caused by muscle tension or poor posture. Yoga poses such as the sphinx pose, downward-facing dog, and the child’s pose are great for stretching the lower and upper back muscles, leading to rejuvenation and relaxation in the lower back muscles.

Chiropractic Care

Chiropractors use specialized equipment such as a spinal decompression machine to relieve lower spine pain. The chiropractor lays the patient on a table and uses a motor to control the amount of decompression force applied. This force stretches the spine, creating negative pressure on the intervertebral discs.

Tips for Maintaining a Healthy Lower Spine

There are many ways to maintain a healthy lower spine. The following are some tips to help maintain a healthy lower spine:

  • Maintain a healthy weight
  • Exercise regularly to strengthen the muscles supporting the back
  • Avoid sitting for prolonged periods
  • Ensure your workstation is ergonomically designed to avoid poor posture
  • Quit smoking


Lower spine pain can be debilitating and impact one’s quality of life. Decompression therapy provides an effective and non-invasive method of treating lower spine pain. Gaining an understanding of how the lower spine works and creating healthy habits such as regular exercise, healthy diet, and good posture will help maintain lower spine health.

FAQS on How to Decompress Lower Spine

What is decompression therapy?

Decompression therapy is a non-surgical approach to treating lower back pain. The therapy works by creating negative pressure on the intervertebral discs to pull herniated, bulging or degenerated discs back into place.

Is decompression therapy effective for all lower spine conditions?

Decompression therapy is effective for several lower spine conditions, including bulging or herniated discs, spinal stenosis, sciatica, degenerative disc disease, and facet syndrome.

What are the risks associated with decompression therapy?

Decompression therapy is a non-invasive procedure with minimal risks. However, some patients may experience temporary soreness or pain after treatment.

How long does a decompression therapy session last?

The duration of decompression therapy sessions varies depending on the patient’s condition and treatment goals. Sessions usually last between 20 to 45 minutes, and a complete therapy program typically takes around 20 sessions.

Is decompression therapy safe?

Decompression therapy is a safe procedure for most patients. However, it’s not suitable for everyone, and it’s essential to consult with a trained medical professional before starting the procedure.

Can I try decompression therapy at home?

While there are several at-home decompression devices marketed, it’s essential to seek professional medical advice before trying at-home decompression therapy. Improper use of these devices can lead to severe injury.


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  • Scheer, J. K., & Fakrede, L. M. (2016). Lumbar spondylosis. Orthopaedic Surgery Essential, 3-8.

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