Can Spinal Decompression Therapy Work At Home?

Are you suffering from a nagging back pain that stops you from enjoying your life to the fullest? What if there was a non-surgical and non-invasive option to help you ease it?

Well, there’s still hope for your relief with the spinal decompression machine and therapy. With this latest medical approach, people are given a chance to explore a life without back pain.

It’s a great alternative if you are not comfortable with an invasive surgery or medication pills that may have serious side effects. To add to that, you can avoid hefty medical bills that are out of your budget. Here’s everything you need to know if spinal decompression therapy is the right chiropractic care for you.

What is Spinal Decompression Therapy?

Spinal decompression is a motorized spinal traction that aids back pain through stretching. The process helps to gently move apart your back’s joints, discs, and bones. With the gentle force, your spine gets to release pressure and return to its natural position. It also supports the movement of rich nutrient fluids within your back to promote healing.

The spinal decompression machine is used to guide the health care provider regarding the appropriate angle, force, and amount of time for the traction. Medical professionals practice this therapy to treat mild to severe back pain, bulging discs, spinal nerve injuries and other back-related problems.

How does it work?

The ideal factor which makes this therapy highly effective is its capacity to modify the approach based on the patient’s certain needs. The therapy will take you 30-45 minutes to finish. During the session, patients will find it relaxing and may even fall asleep with the relief. While fully clothed, a spinal decompression harness will be placed around your trunk area. Then, you can either lie down or face forward in a specialized table. From then, the doctor will be able to identify the most suitable program tailored for you.

What other treatments can I have while undergoing this therapy?

You can incorporate other back pain treatments mixed up with spinal decompression therapy. You may do this before or after the therapy itself to support your healing.

Electrical Stimulation

For short-term pain management, the transcutaneous electrical nerve stimulation or TENS therapy is a reliable option. It directly targets the source of your pain by sending low levels of electrical current through the skin. It has a tingling sensation, but not painful to patients.

This therapy works by stimulating the patient’s nerves with electrodes. Some muscles are also targeted to contract and ease the pressure. The brain receives the signals from electricity and allows distraction from your perceived pain. If you have unmanageable or chronic back pain, this is recommendable for you.


Another option for low back pain therapy is ultrasound vibration. The vibrations in this therapy generates heat and energy throughout the patient’s lower back. The parts included are tendons, bones, ligaments, and spinal muscles. Through it, lower back pain is relieved and healing becomes faster.

The process includes rubbing a hand-held device against the skin of your lower back. Your healthcare provider can guide you regarding the vibration intensity and length of therapy best suited for you. Combining this with the spinal decompression therapy will profoundly speed up your recovery.

Heat or Cold Therapy

Do you prefer hot or cold showers for back pain? We’ll help you distinguish what’s more ideal for your type of back pain.

If you have been in pain for less than 4-weeks, it’s recommended to use cold first, then hot therapy. For instance, a sudden injury will be eased with a lower temperature to help control swelling and inflammation. After the inflammation has reduced, apply low-level heat to help tissue healing and relieve pain.

As for chronic back pains lasting for more than 4 weeks, heated blankets and heat wraps are great for constant warmth. The heat helps your lower back by stimulating healing.

Understanding The Risks

While it’s already globally-known and practiced, doctors are still grounding the therapy with relevant research to measure its effectiveness. It has a published study wherein it received a grading of C which means that there are no benefits strongly demonstrated. Overall, the therapy is still under the works for more comprehensive studies amidst the several positive outcomes it has done for patients.

Should I be doing this at home?

According to clinical basis, doing the therapy at home is highly-suggested to promote faster healing results. You shall consult with your doctor to check if you are qualified to do it with a machine, clinician’s guidance, or with home exercises.

Spinal Decompression At-Home Exercises

These exercises that we found from can be easily done in between chores or work. It will help you stretch your spine without any equipment needed.

Overhead Stretch

woman doing a overhead stretch

  1. Stand straight and while keeping your shoulder relaxed and apart.
  2. Keep your feet apart and find balance.
  3. Stretch towards the ceiling and hold your position for 20 to 30 seconds.
  4. Repeat the exercise for 4 to 5 times within a day

Bar Hang

a man hanging from a bar to decompress his spinal chord

  1. Find a sturdy piece of bar at home that is high-leveled. You can use one from a playground, or any tool where you can safely hang.
  2. Reach high and hold on the bar.
  3. Hang on the bar and release your body weight slowly to stretch your back
  4. Relax and take deep breaths
  5. Stay in this position for about 20 to 30 seconds
  6. Repeat for 2 to 3 times a day

Note: Please don’t perform this if you experience shoulder pains.

Standing Kitchen Sink Stretch

woman stretching on kitchen sink to decompress spinal chord

  1. Go to your kitchen sink or find a sturdy surface where you can stretch
  2. Hold on to the surface, slowly lean backwards, and straighten your elbows
  3. By this time, all your weight should be focused on behind you
  4. Maintain the position for 20 to 30 seconds
  5. Relax and take deep breaths
  6. Repeat for 2 to 3 times in a day

Child’s Pose

woman displaying child's pose to help decompress spinal chord

  1. Get on the ground with your hands and knees touching the floor
  2. Make sure that your bottom and heels are touching
  3. Stretch both of your arms towards your front
  4. Relax and hold for 10 seconds
  5. Repeat this stretch with different directions from your left and right side
  6. Repeat each side for at least 3 times

Cat-Cow Stretch

display how to do cat and cow for spinal decompression

  1. Get on the ground with your hands and knees touching the floor
  2. Position your knees under your hips while your hands are below the shoulder straightly
  3. Slowly arch your back upwards with your head directed down the floor
  4. Return to your original position and look upwards to stretch
  5. Do it again for 20 to 30 times every session

Positional Decompression: Laying on Back With Feet On Chair

woman with feet on chair to decompress

The last one is not an exercise but a relaxing position that will help you relieve severe pain, especially in the lumbar area.

Get a chair and lie on the floor comfortably
Position your lower legs on the chair. The chair’s edge should be at the back of your knees
Relax for at least 5 minutes until you feel better

Spinal Decompression Machines

Innova Inversion Table

If you’re looking for a sturdy machine for your therapy at home, The Innova ITX9600 is a technologically-advanced winner. This inversion table has easy usage and assembly factors. It boasts a True Balance System that prioritizes the user’s experience with customizable features. You can modify its height, headrest pad, and backrest pad to achieve complete balance.

You may also like to read: Review of the Best Inversion Tables

Need extra safety holders? Innova’s Ergonomical Ankle Holding System is a reversible feature to suit your body type. You can either wear the rear foam rollers with front u-shaped holders or rear u-shaped holders. With this equipment, you’re guaranteed to reach a genuine balance with the best comfort and safety.


  • Equipped with a True Balance System for Easy Inversion
  • 6-Pin Angle Selection System
  • Has an Ergonomic and Reversible Ankle Holding System
  • Spacious and adjustable pads
  • Made with Heavy Duty Steel Frame

What makes it special?

The Innova ITX9600 highlights a patent pending cover that aims to provide you maximum protection. It has a six-angle pin system so you can easily adjust your preferred angle while being safe. It promotes more convenient and comfortable inversion positions for your daily therapy use. The sleek and compact design is also great for your easy storage and placement.

Safety Feature

Aside from having high-quality steel materials, this spinal decompression machine can handle heavy duty exercises with 300 lbs user weight capacity. You won’t have to worry about weight since you can trust the machine to fully support you. It also caters to users with heights from 4” 10 to 6’6”.

ComforTrac Cervical Traction

Do you find yourself always on the go and need a decompression equipment that’s easy to travel with? The ComforTrac Cervical Traction is an effortless match for you. What’s even better is it comes with a portable carry-case. This lightweight unit is well-engineered to target the cervical spine area while relaxing your neck and whole back.

You’ll enjoy a quick session at home or anywhere you find comfortable with its easy controls. All you have to do is push its release pump with a maximum force of 50 pounds. The unit traction is conveniently adjustable with various angles from 10, 15, up to 20 degrees.


  • Best for home and travel with its lightweight and portable design
  • Has fully adjustable decline angles
  • Push-of-a-button control for total convenience
  • Can accommodate up to 50 pounds of force
  • Immediate relief and comfort results

What makes it unique?

The Comfortrac lives up to its brand name through its well-engineered contouring feature for comfort. It’s built with high-quality neck wedges to suit your fit. The headrest will also help you eliminate pain with its relaxing memory foam material. Users confirm that Comfortrac is a great catch if you’re aiming for direct results, dependable resistance, and
targeted relief.

Safety Feature

This cervical traction unit offers good neck support and security. It has a velcro strap that simply wraps over your head tightly without leaking even for long use. The pressure is good in terms of support but doesn’t sacrifice your comfort and safety.

Neck and Head Hammock by QiSa

Daily work and home activities put unnoticed stress that leads to pain, especially on your neck and back. The excellent cervical traction of QiSa’s hammock successfully does all the work for you with one small relief unit. All it takes is a 10-15 minute session a day to see satisfying results.

This neck hammock is a versatile solution that can be installed in one minute. You can install it in a door handle, pole, or railing in your home. We surely recommend this for athletes, people with neck or back problems, travellers, or anyone who needs a quick relief without complicated setups.

Key Features

  • Travel-friendly and compact sized
  • 10-15 minute usage a day is enough for results
  • Targets several areas for mobility, relief, and recovery
  • Comes with a convenient opp bag

What are its excellent features?

The QiSa Neck and Head Hammock was thoughtfully designed with the user in mind. It has a velvet headrest with an adjustable size depending on your comfort. They also included an eye mask to keep you focused on the relaxing sensations while you decompress. To avoid being distracted from external noises, earplugs come with the package to maximize your state of recovery.

Safety Measures

You can rely on this hammock for safety with its two medical-grade adjustable belts. It equips you with adjustability while supporting you with durable materials. If you ever find issues with your unit, their customer service is easy to contact with solutions as well.

Magic Back Stretching Device

Some units for spinal decompression cost fortunes and are hard to maintain on the daily. The Magic Back Stretching Device can be your next-go to product for preventative care, back pain treatment, and posture corrector in one package.

This straight-to-the-point solution decompresses your spine by realigning your back with different arch settings. You can adjust the device angle and improve your arch by using it daily. It’s a simpler alternative compared to inversion tables. It can also act as a multipurpose massager for complete body relaxation.


  • Ideal for back and lumbar support
  • Made with high-quality and durable plastic
  • Affordable compared to other decompression devices
  • No setup needed. Just adjust your angle before using
  • Has adjustable arch levels

What stands out?

This Magic Back Support Device operates without any power or battery needed. Aside from having a low price tag, it’s really a cost-effective investment since it won’t affect your bill for electricity. All you need is a towel or a yoga mat to relax and benefit from it. It also comes with a chair strap when you need it for some lumbar support.

Safety Feature

For extra support, this stretching device has a unique and hi-tech ABS plastic material that will last you for years. It won’t easily break or deform with this quality. You will be confident that you’re safe with any body weight all throughout your usage.


What is the best method to decompress spinal cord without surgery?

Once the positive reviews of long-term users, non-invasiveness factor, and convenience are considered – natural therapy is the top trusted method. Whether you are going to be guided by a health care provider or you’re doing it at home, consistent therapy helps improve the overall state of your spinal cord. It is easily accessible with lower costs and naturally relieves you from pain.

How often should you undergo spinal decompression?

While this aspect is on a case to case basis, a standard spinal decompression protocol treatment may take 6-8 sessions to see its visible effects. With more serious injuries, it’s best to take it between 20-28 sessions.

Some conditions are required with fewer visits while some take more. Several patients stated that within their first few treatment sessions, they already noticed relief from pain. And as they finished the tailored program for them, a substantial improvement was reported.

Can hanging straighten your spine?

Hanging helps to stretch out your spine and ultimately help you improve your posture. It’s ideal to hang for around 30 seconds to 1 minute, but you can hang as long as you can comfortably. It helps the bones, muscles, and nerves in your back to strengthen and be more flexible. Just consult with your doctor if you have issues in your shoulders to avoid any injury.

Can I decompress my spine while sleeping?

Fortunately, yes. Sleeping with firmer bed support helps in decompressing your spine. Chiropractors suggest medium-firm mattresses to naturally do it. When sleeping, lie on your side, bend your knees, and flex them at about 30 degrees. You can also put a pillow under your neck and between your knees to keep your body decompressed throughout the night.

It’s also recommended to buy a bed and pillows with memory foam to help your body be contoured in its natural healthy shape.


A spinal decompression machine along with consistent therapy, can do wonders for your lower back pain and overall health. With the several treatments available now that are medically advanced, there’s practically no reason for you to continue suffering with any pain.

Talk to your health care provider today to find out the best spinal decompression program for you. The list of equipment that we provided will also help you to customize your way of healing with the perfect machine. Lastly, exercising for spinal decompression at home will suit you with comfort and relief in the long run.

It’s time to opt for a viable treatment that’s not only low-cost but also effective and easy to manage.

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