After 8–10 hours of sitting, your spine isn’t weak. It’s compressed. Prolonged sitting reduces disc space, slows blood flow, and increases pressure on spinal tissues. Over time, this compression is what leads to stiffness, morning pain, and that “tight lower back” feeling that never fully goes away. What your spine needs at the end of the day isn’t aggressive stretching or forceful cracking. It needs gentle decompression. This simple position before bed allows: • Gravity to reduce spinal pressur
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Safely Decompress Your Lumbar Spine Like This! #herniateddisc #SlippedDisc #sciatica #backpain #trendingreelsvideo | Physical Therapy Session
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Arthritis in the lower back can cause real nerve pain. And it’s one of the most misunderstood causes of sciatica. Here’s what that actually means 👇 Your lumbar spine has small joints in the back called facet joints. Over time, those joints can develop arthritis. When that happens: • The joints get bigger • Bone spurs can form • The space for nerves gets smaller Now the nerve doesn’t glide freely. It gets irritated or compressed. That’s when pain shows up. Not just back pain. But leg pain. Burni
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If your spine feels stiff, your chest compressed, and your hamstrings tight… ☑️ These 3 strength mobility flows will help you restore resilience, posture, and full-body control: 📉 Jefferson Curl • Roll down vertebra by vertebra with weight in hand • Builds spinal mobility, hamstring flexibility, and posterior chain strength • Perfect for unlocking controlled range and resilience through the hinge 🏋️ Pullover ( Stretch) • Lower weight behind head, stretch chest and lats, then pull back over • S
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💥 Compressed Low Back? ❌ Feel like your low back is compressed, and just needs pulled apart? So you try random decompression hacks, which might feel good temporarily or actually make you worse? But even if decompression feels good, as soon as you stand back up gravity returns, so it can’t last! So what do you do? 🔑 The key is to understand that compressed feeling often comes from overactive spinal erectors, and not enough stabilizing movements So here are 3 steps to actually address the issue
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If you sit for long hours and your lower back feels tight, compressed, or achy, this 3-step routine will help you decompress your spine, restore mobility, and rebuild deep core stability. These evidence-based exercises target the key causes of back pain, weak deep core muscles, limited thoracic rotation, and poor hip hinge mechanics. You’ll start with the Side-Lying Open Book with Breathing to release thoracic stiffness and improve rotation through your mid-back instead of overloading your lumba
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