If you are having some low back pain and want a quick way to release some of that tension and pain and create some stability at the same time, then give this a try.

 

Prone Superman:

 

1. You start by laying face down on your stomach.

 

2. You are going to slowly lift up your head and chest as you start to look upwards with your hands at 90/90 degrees.

 

3. If you are feeling ok at this point and you want to add in raising your legs then that is fine, if you feel better with just the upper body then start with that.

 

You can do 3-5 pers and work up to 10 reps if you would like and 3-10 second holds.

 

try to keep breathing and not hold your breath during the reps.

 

Hope this helps.

 

Spinal Decompression Therapy also known as NSSD or Non-Surgical Spinal Decompression Researched & Proven Highly Successful Through Johns Hopkins University, Stanford University, Duke Medical Center & Mayo Clinic Among Other. Spinal decompression is highly successful and effective in treating a number of conditions. These include pain associated with bulging and herniated discs, degenerative disc disease, sciatica, and even relapse or failed back surgery. The treatment enables most patients to return to pain-free, active lifestyles. Chronic Lower Back Pain Neck Pain Herniated Discs Slipped Discs Pinched Nerves Scoliosis Disc Bulges Degenerative Disc Disease Sciatica Spinal Stenosis Neuropathy Foraminal Stenosis   How Does Spinal Decompression Therapy Work? Spinal decompression was developed by a team of top physicians and medical engineers to bring healing through a unique method. This therapy provides relief to chronic back and neck pain sufferers by reducing the pressure within spinal discs. As the spine’s vertebrae are slowly and gently separated, pressure is slowly reduced within discs until a negative vacuum is formed. This vacuum is shown to reduce the size of existing disc bulges or disc herniations. Significant disc bulge reduction removes pressure off the spinal nerves and dramatically reduces pain and disability. Spinal discs are not able to receive critical components vital to proper disc health when they are injured and in a compressed state. Spinal decompression allows the spinal discs to once again receive water, oxygen and nutrients in order to properly heal, decrease pain and create long term relief.   Advanced, Pain-Free Technology With spinal decompression therapy, all motion is computer-controlled to provide gentle treatment of injured spinal discs. Decompression techniques separate slowly and cycle between brief moments of pulling and relaxing. As a result, the entire treatment remains pain-free. High success rates with spinal decompression therapy lead many to prefer it to invasive back surgery, spinal injections and pain medications. Call our office today to learn more and see if you’re a candidate for this highly successful treatment!   Traction & Inversion Tables Are Not The Same As Spinal Decompression There are 3 computers on each Spinal Decompression Machine. One of the computers sole job is to ensure that the muscles in the spine are relaxed. It accomplishes this with a positive feedback loop system. 13 Times a second, the system monitors the muscles to make sure they are not attempting to tighten and cramp. If they do attempt to tighten, the computer recognizes this and adjusts the pressure and pull to lower until the muscles are once again relaxed and then it can increase the pull once again. This way we can always keep the disc in a negative pressure state which is not possible with inversion or traction machines. With true spinal decompression, we can get water, oxygen and nutrients into the disc itself while flushing out swelling and inflammation which is adding to the pain. With traction and inversion tables the spinal muscles are unable to fully relax and thus they stay somewhat activated which then prevents the discs from getting into a negative pressure and healing properly and getting rid of the pain as much as possible.   Serious inquiries only please. For a no-charge, no-obligation consultation, call our office at 619-298-0800.   *Due to demand, regardless of referral from family physician, neurologist, orthopedic surgeon or chiropractor patients are seen on a first come basis.     We are 5 star rated on over 200 reviews. Dr. Boelk utilizes methods that solved his severe neck and low back pain and disc herniations. Dr. Boelk holds the following licenses and certifications:   -#1 Rated Spinal Decompression Office In San Diego -Board Certified Doctor of Chiropractic -California Licensed Doctor of Chiropractic -Certified Spinal Decompression Doctor -California X-ray Radiology Licensed Doctor -Pain Free Performance Specialist -The International Disc Education Association Member   "Dr. Boelk & his staff are by far the BEST at spinal decompression. I walked into his office unable to sit to do my job, where I was having to lay each day & within a couple of weeks he helped me with being able to sit again. His attention to you & the way he will make you feel is unparalleled. First of all, he has suffered from some severe back issues, so his empathy is very high. Secondly, he is extremely caring & genuinely wants to help people. I've never worked with a doctor who has cared as much and made me feel like I was his only patient before. There would be 4 people there at the same time, and he still made me feel this way. I guess I just cannot thank him enough & cannot recommend him enough. He is an angel on earth. If you visit him, please listen to him & follow his instructions. He knows what's best for you. " - Erin T Rated the #1 Spinal Decompression office in San Diego for many reasons. Here is a quick guide to finding the best office when searching for Spinal Decompression:       1. Does the office specialize In Spinal Decompression or is it just one of many multiple treatments they offer? We have seen many patients come from other offices who said they are specialists and experts in spinal decompression but only treat 3 or 4 patients a day on decompression.       2. Is the doctor or staff actually getting the patients on the treatments? Spinal Decompression is a specialized skill and requires daily decision making and protocols vary from person to person, it is not a one size fits all approach. Many patients come from different offices and inform us they were getting decompression but it was done by the staff and many times they are in pain when on the tables. The treatments should not be painful but feel good.       3. Is the doctor Certified? There are many doctors who are utilizing spinal decompression who are not certified. It is best to see someone who took the time and learned the process and is certified.       4. Do they have a good reputation and reviews that report the doctor and office and staff are looking out for the patient and there is a common theme of the doctor caring and wanting the best for their patients?       5. Experience? How long has the office been utilizing spinal decompression? How many sessions have they performed? You want to see someone who has a lot of experience and knowledge in their field when looking for spinal decompression offices.       Our office has been specializing in NSSD, Non-Surgical Spinal Decompression for the past 18 years. Everyday we perform 40-50 sessions. Every single decompression session is performed by our doctor and not our staff. He determines the settings and has unique protocols for each patient that is dynamic. We are the largest provider of spinal decompression that we know of in San Diego as well as the state of California.       Our clinic director and founder, Dr. Cassidy Boelk DC is  Certified Spinal Decompression Doctor. You can look up reviews on him and the office here. Over the past 18 years he has performed over 30,000 spinal decompression sessions.       Our treatments we use are clinically proven highly effective and have been researched by Johns Hopkins University, Stanford University, Duke Medical Center and Mayo Clinic among others.       There are many offices that claim they are experts at spinal decompression but unfortunately lack the experience, knowledge and years it takes to become an expert. We have been utilizing decompression in San Diego for the past 18 years and have seen many offices and doctors come and go and many pop up and are instantly experts. Over the past 17 years we have performed over 30,000 spinal decompression visits and we are considered experts in spinal decompression. We are still always learning and updating our protocols to get even better results and learn how to help more people even faster, the learning never stops.     Kearny Mesa sciatica pain fix sometimes is what people search or something similar to find us online. We treat both local San Diego as well as out of town residents as far away as Alaska and Spain and typically have patients from Mexico, El Centro, Calexico in our office daily. Spinal Decompression is a very relaxing, comfortable and effective treatment that helps patients with the following conditions:       Chronic Lower Back Pain   Neck Pain   Herniated Discs   Slipped Discs   Pinched Nerves   Disc Bulges   Degenerative Disc Disease   Sciatica   Spinal Stenosis   Neuropathy       With true spinal decompression, we can get water, oxygen and nutrients into the disc itself while flushing out swelling and inflammation which is adding to the pain. With traction and inversion tables the spinal muscles are unable to fully relax and thus they stay somewhat activated which then prevents the discs from getting into a negative pressure and healing properly and getting rid of the pain as much as possible.       Serious inquiries only please. For a no-charge, no-obligation consultation, call our office at 619-298-0800.     *Due to demand, regardless of referral from family physician, neurologist, orthopedic surgeon or chiropractor, patients are seen on a first come first serve basis.     Dr. Boelk’s excellent reviews are a testament not only to his expertise at treating patients of all ages and conditions, but also his compassionate and understanding approach to treatment. We are 5 star rated on over 200 reviews. Dr. Boelk utilizes methods that solved his severe neck and low back pain and disc herniations. Dr. Boelk holds the following licenses and certifications:     -#1 Rated Spinal Decompression Office In San Diego   -Board Certified Doctor of Chiropractic   -California Licensed Doctor of Chiropractic   -Certified Spinal Decompression Doctor   -California X-ray Radiology Licensed Doctor   -Pain Free Performance Specialist   -The International Disc Education Association Member