Dr Jared Beckstrand demonstrates three simple techniques you can do at home that can take pressure off your lower back, alleviate sciatic symptoms, and help you to feel better. These at-home traction techniques can be performed with zero equipment and can help you to feel better fast!

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Many of the lower back problems I encounter in my physical therapy clinic are related to pressure.

Pressure on the discs in your back can lead to disc bulge and disc degeneration.

Pressure on your bones and joints can lead to arthritis.

Pressure on the nerves in your lower back can lead to nerve pain and sciatica.

One of the best ways to alleviate lower back pain and sciatic nerve symptoms is to take pressure off the structure that’s causing the pain. One of the best ways to do that is with traction or decompression.

WHAT IS DECOMPRESSION?

Lumbar decompression (or low back decompression) is a technique used by physical therapists and chiropractors to take pressure off the lower back and promote healing in the lumbar spine.

If you can take the vertebrae below and “pull it” away from the vertebrae above, you will create a negative pressure in that area that can alleviate a lot of pain/symptoms.

This technique is known as “decompression”, “disc decompression”, or “traction”, and can work wonders for your lower back pain.

HOW TO DECOMPRESS YOUR BACK AT HOME

In this video, I’ll demonstrate three simple techniques with some variations that you can do at home to decompress your lower back, traction your lumbar vertebrae, and hopefully start feeling better fast!

(0:13) INTRODUCTION
(1:38) METHOD 1
(2:55) METHOD 1A
(3:52) METHOD 2
(5:05) METHOD 2A
(5:49) METHOD 3
(7:36) METHOD 3A (Bulged Disc)
(8:04) METHOD 3B (Stenosis, Disc Degeneration)

Did you try these out? What did you think? I would love to hear from you - be sure to COMMENT on this video and share your experience.

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➡️ BE SURE TO CHECK OUT THESE OTHER VIDEOS FOR YOUR BACK PAIN:

✅ BEGINNER CORE STRENGTHENING ROUTINE:    • NO MORE BACK PAIN! 5 Of The Best Core...  
✅ SCIATIC NERVE PAIN STRETCHES AND EXERCISES:    • WORKS FAST! Sciatica Pain Relief Stre...  
✅ HOW TO SLEEP WITH LOWER BACK PAIN:    • How To Sleep With Low Back Pain and S...  
✅ BEST STRETCHES FOR TIGHT LOWER BACK AND HIPS:    • No More Tightness! [Stretches For Tig...  
✅ HOW TO DECOMPRESS YOUR NECK AT HOME:    • How To Decompress Your Neck At Home -...  
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