Target Relief and Needed Equipment #
- Purpose: Decompression to take pressure off bulging/herniated discs and pinched nerves in the lower back.
- Equipment: A sturdy countertop (a corner is preferred, but a straight edge also works).
The Primary Decompression Exercise #
- Positioning: Back your hips up against the edge or into the corner of the countertop.
- Hand Placement: Grip the sides of the counter firmly with your hands.
- Execution: Bend your knees and shift all body weight onto your toes, allowing gravity to pull the lower body down.
- Relaxation: Keep the body loose and avoid tensing muscles to maximize the deep stretch in the lumbar spine.
- Duration: Hold for 30 to 90 seconds while practicing slow, controlled breathing.
- Frequency: Repeat the process for a total duration of 3 to 5 minutes.
Low Back Mobilization ("The Butt Wiggle") #
- Side-to-Side Motion: While in the decompression hold, swing the hips like a pendulum from left to right.
- Circular Motion: Perform small hip circles in both clockwise and counter-clockwise directions.
- Targeting: Identify which specific direction provides the most relief and focus on repeating that movement until the area feels loose.
Summary #
This routine focuses on a "countertop decompression" technique designed to alleviate sciatica by using gravity to create space between spinal discs. By supporting the upper body on a counter and letting the lower body hang with weight on the toes, the user can relieve nerve pressure. The effectiveness of the stretch can be enhanced by incorporating "butt wiggles"—pendulum and circular hip movements—to target specific areas of tension and maximize pain relief.
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