Spinal decompression therapy is a means of gently stretching out the spine to create a vacuum of space in order to restore the flow of oxygen and nutrients to the discs in the spine. This can be accomplished through several means including a high-tech machine based on traditional traction tables, but with technology gained from NASA, when they discovered that astronauts' damaged discs were regenerated in the zero-gravity environment of space travel.

Compression of the spinal cord occurs in several ways including the general wear and tear of daily living, poor posture, injury or degenerating discs. Healthy inter-vertebral discs are squishy and supple like a sponge. They provide a cushion between the vertebrae making movement of the spine more fluid. When compression occurs, these once-supple discs become brittle and fragile. As the vertebrae press down on the discs, they get cut off from the oxygen and nutrient supply that keeps them healthy and they begin to degenerate.

Decompression serves to open up a space between the vertebrae, creating a vacuum and allowing oxygen and nutrients to return so that the disc can heal itself. Those high-tech machines are not the only effective method for opening up these spaces in the spine. There are exercises that you can do at home to gently decompress your spine while also strengthening the core muscles, ligaments and tendons that support your core to prevent back strain, improve posture and relieve back pain.

Here are a few examples of decompression exercises that you can try:

Slant board -

This device is used to reduce stress and fatigue by temporarily removing the pressure of gravity on the body. Holding your body in a position where your feet are above your heart increases circulation. Reclining on the slant board also helps you to strengthen and firm your muscles.

Zero-gravity reclining chairs reduce the pressure of gravity on the spine, relieve muscle tension in the back and can increase circulation. Some of these chairs feature a motorized massage with adjustable footrests, headrests and cervical lumbar pillows.

Yoga poses such as 'Downward Facing Dog,' where the hands and feet are on the floor with the tailbone raised towards the ceiling, and the bridge pose, which strengthens the spine, and improves the spine's flexibility. The 'legs up the wall' pose is a gentle, restorative pose that gently relieves back pain while calming the mind. Use a bolster or folded blankets under your lower back.

Contraindications for Decompression -

If you are pregnant, have heart disease, or high blood pressure, any eye diseases or an ear infection, you should not try these inversion exercises until you have consulted with your doctor. Holding yourself upside down can be beneficial for some, but holding the body upside down with the feet above the heart for an extended period of time causes the blood to pool in your head and lungs.

The goal of decompression is to gently create a healthy traction for the spine, which can relieve pain and begin the healing process.