3C Semi hanging side view

Back pain is not unusual but this technique to relieve it is

By / Back pain, Exercises, Posture / 119 Comments / March 13, 2021 / , , , , ,

Back pain is not unusual. 80% of us will experience it and women are twice as likely to be affected by it

According to the National Institute of Neurological Disorders and Stroke, “about 80 percent of adults will experience low back pain at some point in their lifetime.”

We have 23 discs, 24 vertebrae and an average spine size of 17.3″ Why do we think we should only support it from the bottom 5 vertebrae? This is not what I call balance, nor is the extended periods that we sit compared to our standing and walking time throughout the day.

With the extended periods of sitting, driving and standing that we do, muscle imbalances often go hand in hand with compression of the disc between the vertebrae, poor joint nutrition and squished nerves as they exit the spinal column into the arms and legs. This “referred” pain can be exponentially intense if left unchecked.

For years people have purchased a variety of spinal stretch devices to relieve their pain with minimal success because the devices were cumbersome or difficult to comply with. Obviously, no one thing works for everyone, but research is showing us there may be an easier solution. One such research study, by Charles Burton, M.D., determined that frequently stretching the low back for 15 minutes with a pull of 25% of one’s body weight has many beneficial effects including substantial pain relief, potentially avoiding surgery, helping disc regeneration, etc. In his book, Back Mechanic, Stuart McGill, PhD and world-renowned professor of spine biomechanics, recommends avoiding exercises like crunches and instead focusing on core strength and stabilization. While there is no universal prescription to alleviating back pain, there is a simple activity that you can do to improve your posture, flexibility and strength.

In the physical therapy community, we call an active spine decompression “Axial elongation” or “semi-hanging”.

  1. FIND AN ANCHOR above your head that will allow your hands to reach up and support our body weight while keeping your feet supported on the floor.
  2. HAND PLACEMENT should be shoulder width apart with your feet slightly wider than your hips.
  3. INHALE as you allow your body to sink down towards the floor for a count of 4 seconds then exhale and bring your body back to neutral for a count of 8 seconds.
  4. ARMS STRAIGHT and pull your head up between your arms using your shoulder blades. Avoid using your biceps to pull you up.
  5. REPEAT 3 sets of 5-6 breaths.
3C Semi hanging side view

Using a set of wall bars, a work out station or an over-the-door pull up bar (easily purchased on Amazon), a hanging series can provide many healthy and beneficial outcomes to the body including decompression of the spine, improved ability to expand the ribcage, strengthening of the shoulder blade muscles and pain reduction. If you have any concerns, always consult a medical professional before starting this activity.

This position can be used as a warm up or exercise and is a critical component in allowing the spine to de-compress and improve blood flow and circulation to muscles, joints and disc material without causing further damage. As with any exercise program, there are exceptions and considerations to each and every person.

If you would like more information on how to set up this exercise for your home, feel free to contact us at hello@backbonecushion.com. We are here to help you get your back on track!

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