Five Fast Ways to Reduce Spinal Compression

Excess spinal compression can lead to back pain, disc herniations, and osteoarthritis. Here are five easy ways to reduce these harmful forces:

1. Opt to stand rather than sit down whenever possible.

Unbeknown to most people, sitting actually applies about 1.5 times as much compressive force to the spine when compared to standing. Try standing up instead of sitting when you are in a waiting room. When exercising, use the treadmill over the bike and perform more standing weight training exercises than seated exercises.

2. Recline your car seat by 30 to 40 degrees.

As Mentioned in point #1, sitting results in high levels of compressive force in the spine. However, you cannot avoid sitting all the time, such as when driving. By reclining your seat, you can reduce spinal compression to about half that of sitting upright.

3. Sleep with a pillow under the knees (if you sleep on your back) or in between your knees (if you sleep on your side).

There is compressive force acting on the spine even while lying down. This force comes from the contraction of supporting musculature. By using a pillow for support, the muscles are able to relax, nearly eliminating compressive forces in the spine in this position.

4. Use the "golfer's lift" to pick up light objects from the ground rather than bending at the knees.

The golfer's lift is a great and often underused way to pick up light objects off the ground while minimizing spinal impact. It involves bending over at the hip on one leg to reach the floor, much like the way a golfer picks up a golf ball. As long as the object is light and the natural "S" shape of the spine is preserved, this method results in much less spinal force than the popularly quoted "bend at your knees" adage.

5. Use an inversion therapy table if the above 4 points are not enough.

While the above 4 suggestions are a great way to reduce the compressive force experienced by your spine, it may not be enough to eliminate your compression related pain enTirely. In some situations, compressive forces cannot be reduced completely, such as with truck drivers, fire fighters, and emergency medical technicians, as these professions demand periods of sitting and lifting.

If you are still getting pain related to disc compression after impleMenting the four steps above, an inversion table can be an effective way to create forces that oppose and reverse the damage caused by excess compression throughout the day. A few minutes a day on an inversion table in the evening can be a great way to reduce pain caused by excessive spinal compression.

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