Spinal Stretches

[GinaMarie1221]

If you don't have access to an inversion table or traction device, what are some good stretches or positions that will release pressure from the spine? I am desperate!!!

[jss]

Gina,

Sorry I'm sorry you're in so much pain. I have three; the first two I used for relief for months before my double cervical ADR, the last is a strengthening exercise I use for swimming. Though none are designed for the lumber spine, two of them do provide about half your weight's worth of lumbar traction.


Child's pose. Drop to your knees, sit back onto your heels, then lean forward at the waist until you're face down on the floor. It is a common yoga position and pictures can be found using google.
Hanging from a tree (or anything where you're suspended in the air). The neighbors were gracious enough not to laugh at me. I would hang from the bottom branch of a tree in our front yard by my right hand (couldn't raise both hands over head). This provides some lumbar traction.
Sit in a chair that has arms. Extend your feet as far in front of you as possible. Place your hands on the chair's arms and then lift your buttocks from the chair with only your arms. The further out you can extend your feet in front of you, the more lumbar traction you'll get.


I hope you find something there that you can use.

Good luck, Jeff

[TPatti]

All of Jeff's stretches are great. Another common problem after lumbar injury or surgery is getting your back to move again, especially to be able to have a round back and not hyper-lordosic. Depending on your strength, you may be able to round your back whie bending to touch your toes making sure to REALLY pull your abs in to round your back. If not string enough to this with out assistance a Pilates chair would normally be used so that the springs would take some of the weight. There are other Pilates exercises such as elephant that would be helpful as well. Can you go back and work with whoever initially helped you with rehab?

[henry4956]

If you have access to a swimming pool (deep water), put a noodle under your arm pits and simply hang in the water. I always do this after I do my other aqua routines and swimming. Do it for at least 5 minutes - keep your spine straight and exert a little push with your feet toward the bottom of the pool. I did this before my surgery and I still do it now. Hopefully you have a YMCA or public pool nearby - if you haven't tried the water yet - you will be amazed at the relief it provides. Jeff's 'child pose' is good too.

Have a blessed and pain free day
Henry

[henry4956]

I also put on ankle weights when hanging to give it a little extra pull. I started with 2 lbs on each ankle. They have some that are adjustable so you can keep adding weight - up to 5 lbs per leg. I would not exceed 5 lbs as it might start stressing out your knees.