Performing low back traction at home

Performing low back traction at home can help alleviate pain and pressure on the spine. However, it's important to do it safely and effectively. Here are some recommendations often provided by chiropractors:

1. Use a Traction Device

• Inversion Table: This device allows you to hang upside down or at an angle, using gravity to stretch and decompress the spine. Start with a slight angle and gradually increase as you get used to it.

• Lumbar Traction Device: There are portable lumbar traction devices designed specifically for home use. These can be adjusted to apply the right amount of pressure.

  2. Exercise and Stretching

• Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for a few seconds, then relax.

• Cat-Cow Stretch: On your hands and knees, alternate between arching your back (like a cat) and dipping your back (like a cow). This helps to gently stretch and mobilize the spine.

• Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the floor, bringing your forehead towards the ground. This stretches the lower back.

  3. Heat and Cold Therapy

• Heat Therapy: Use a heating pad or warm compress to relax muscles before performing traction exercises.

• Cold Therapy: Apply an ice pack to the lower back after traction to reduce inflammation.

  4. Maintain Proper Posture

• Ergonomic Adjustments: Ensure your workspace and daily activities support good posture to reduce strain on the lower back.

• Lumbar Support: Use a lumbar roll or cushion to support the natural curve of your lower back when sitting.

  5. Consultation and Monitoring

• Chiropractor Consultation: Before starting any at-home traction, it’s advisable to consult with a chiropractor to get personalized recommendations and ensure you’re using the correct technique.

• Regular Monitoring: Keep track of your symptoms and any changes. If pain increases or new symptoms develop, stop the traction exercises and consult your chiropractor.

  6. Safety Tips

• Gradual Increase: Start slowly and gradually increase the intensity and duration of traction.

• Listen to Your Body: If you experience pain or discomfort, stop immediately.

• Supervision: If possible, have someone around when using equipment like an inversion table to ensure safety.

These stretches can help improve low back flexibility, reduce tension, and support overall spinal health. If you have any specific conditions or concerns, it's always best to consult with a chiropractor or healthcare provider for personalized advice.

Contact a Chiropractor’s Office Today

Call Functional Chiropractic and laser or request an appointment to find out how we can help you. Schedule an appointment with our Shakopee chiropractic team at Functional Chiropractic and Laser anytime you feel it is warranted.