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how often should you do spinal decompression

How Often Should You Do Spinal Decompression? A Complete Guide

Spinal decompression is a trendy buzzword in the world of wellness, and rightfully so. Our backs are literally the backbone of our daily activities. They support us, allow us to move, and sometimes, they ache. Spinal decompression is often cited as a remedy for this discomfort, but how often should you do it? Let’s delve into the details.

What is Spinal Decompression?

Spinal decompression is a type of traction therapy that relieves pressure on the spine. This can be achieved through specialized treatments at a chiropractor or even at home or the gym.

Why Decompress the Spine?

The spine is like a stack of building blocks with cushions, called discs, in between. Over time, pressure from daily activities can compress these discs, leading to pain, stiffness, or even more severe conditions like herniated discs.

Spinal decompression aims to relieve this pressure, promoting better blood flow, healing, and overall spinal health.

How Often Should You Do Spinal Decompression?

The frequency of spinal decompression will largely depend on individual needs and circumstances. Here’s a general guideline:

  1. For Chronic Pain Sufferers: Daily or every other day, under the guidance of a healthcare provider.
  2. For Maintaining Spinal Health: Weekly or bi-weekly as a preventive measure.
  3. After a Specific Injury: As often as recommended by a healthcare provider.

How Can You Do Spinal Decompression at Home or at Your Gym?

One popular method is hanging from a pull-up bar and extending your neck and back forward to release spinal pressure. Here’s how you can do it:

  1. Find a Suitable Bar: Make sure it can support your weight.
  2. Grip the Bar: Using an overhand grip, hang from the bar.
  3. Relax Your Body: Allow your body to stretch naturally. You can gently swing or twist if that feels comfortable.
  4. Extend Your Neck and Back: Gradually extend your neck and back forward, being mindful of any discomfort.
  5. Hold and Repeat: Hold for about 30 seconds and repeat as needed.

Remember, always consult with a healthcare provider before trying a new exercise or treatment.

Other Forms of Spinal Decompression

  1. Professional Treatments: Therapists and chiropractors may offer specialized equipment and treatments.
  2. Yoga and Stretching: Certain yoga poses and stretches can aid in spinal decompression.

The Debate and Research

The benefits of spinal decompression are widely accepted, but the optimal frequency is debated. A study by Gose et al. demonstrated positive effects of spinal decompression therapy in reducing pain and disability. However, individual results can vary significantly, and further research is needed.

Spinal Decompression: A Personal Experience with Herniated Discs

Sometimes, personal experiences can offer insights that resonate more deeply with readers. My journey and my mom’s experience with spinal decompression are testament to its potential healing power, especially when it comes to herniated or slipped discs.

Understanding Herniated Discs

Herniated or slipped discs occur when the inner gel-like substance of the spinal disc protrudes through the outer layer. This can cause immense pain, numbness, and a myriad of other symptoms.

The No-Surgery Solution

Traditional treatment for herniated discs often leads to the surgeon’s office. But spinal decompression offers a non-invasive approach that can lead to relief without the scalpel. Here’s how it worked for us:

  1. Diagnosis: Understanding the root cause of the pain was essential. Consult with a healthcare provider to make sure spinal decompression is suitable for you.
  2. Consistent Practice: We committed to regular spinal decompression sessions at our gym, using the pull-up bar method described earlier.
  3. Gradual Relief: Over time, the consistent decompression provided relief. For my mom, it was so profound she almost cried tears of joy.

Scientific Support

The personal experience aligns with some scientific studies, which have shown spinal decompression can be an effective non-surgical treatment for herniated discs.


Spinal decompression is a valuable tool for anyone seeking relief from back pain or looking to maintain overall spinal health. The frequency of decompression will vary from person to person, but understanding the techniques and working with healthcare professionals can help find the right balance.


  1. Gose, E. E., Naguszewski, W. K., & Naguszewski, R. K. (1998). Vertebral axial decompression therapy for pain associated with herniated or degenerated discs or facet syndrome: An outcome study. Neurological Research, 20(3), 186-190. Retrieved from PubMed.

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