You first should always consult with your doctor before attempting any exercises. Although not as effective as spinal decompression therapy. There are some exercises you can do at home that may help some decompress their spine.
1.) Bar Hangs (spinal decompression exercises hanging)
If you have a pull-up bar, this can be a great exercise to decompress your spine.
All you do is hang yourself from a bar.
Here’s how to perform it:
1.) Find a pull-up bar or chin-up bar that is sturdy.
2.) Grab onto the bar and hang from it.
3.) Once it feels comfortable begin to relax your muscles more as you hang and hold for 20 seconds.
4.) Let go of the bar and put your feet on the floor. Then take a minute break.
5.) Then grab on again and hang for 20 seconds more.
It’s good to perform this daily.