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3 Quick Ways to Decompress Your Spine and Relieve Back Pain at Home

Back pain can be debilitating, especially when it suddenly flares up and limits your ability to move comfortably. If you’ve just tweaked your back and want to prevent further strain, here are three simple but effective ways to relieve pressure and promote healing at home.

1. Take the Pressure Off (Spinal Offloading)

When your spine is under stress, the intervertebral discs—your spine’s natural shock absorbers—can become compressed, reducing their ability to distribute load effectively. This compression can increase pain and limit movement. To relieve this pressure:

     

      • On your back? Place a pillow under your knees to encourage a more neutral spinal curvature and reduce strain on the lower back.

      • On your side? Place a pillow between your knees to maintain pelvic and spinal alignment, preventing excessive twisting that could worsen irritation.

    By reducing gravitational force on your spine, you allow the discs to rehydrate and decompress, which facilitates the movement of nutrients into the disc tissue. This is crucial since spinal discs lack a direct blood supply and rely on movement and pressure changes to absorb oxygen and nutrients needed for repair.

    2. Small, Safe Movements (Spinal Hydration)

    When injured, many people instinctively avoid movement. However, remaining completely still can lead to muscle stiffness and decreased circulation, which slows down healing. Controlled, gentle movements create a suction effectwithin the discs, drawing in the fluids and nutrients necessary for tissue repair. Try these simple movements:

       

        • Pelvic tilts – Lying on your back with your knees bent, gently tilt your pelvis forward and backward. This mobilizes the lower spine and stimulates blood flow without placing excessive strain on injured tissues.

        • Knee rocks – Slowly sway your knees side to side while lying on your back. This introduces gentle rotation, which can relieve tension and improve mobility in the lumbar spine.

      These small movements keep the spine from stiffening up and allow healing structures—such as discs, ligaments, and surrounding musculature—to function optimally.

      3. Deep Breathing to Reduce Swelling (Lymphatic Drainage)

      After an injury, inflammation is a natural response designed to protect and heal tissues. However, excessive swelling around the spine can increase pain and slow recovery by restricting movement and circulation. The diaphragm plays a key role in lymphatic drainage, which helps remove excess fluid and metabolic waste from inflamed tissues.

      To stimulate this process, use box breathing:

         

          • Inhale for 4 seconds – Expand your ribcage fully to create intra-abdominal pressure, which supports spinal stability and enhances circulation.

          • Hold for 4 seconds – This brief pause allows oxygen exchange to occur at a cellular level.

          • Exhale for 7 seconds – Prolonged exhalation activates the parasympathetic nervous system, reducing stress-related muscle tension.

          • Hold for 4 seconds – This further enhances oxygenation and drainage.

          • Repeat 10 times

        By fully expanding your ribcage and engaging your diaphragm, you improve circulation, decrease swelling, and provide gentle internal support to your spine, which aids recovery.

        Final Tip

        Perform these three steps daily before attempting any larger movements to avoid reinjury. The goal is to ease your body out of that sharp, stabbing pain phase so you can regain mobility without setbacks.

        If your back pain persists or worsens, seeking professional care can help identify and address the root cause.

        For more back pain education and expert guidance, book an appointment at Bow Fitness today!

        From Pain to Strength: How I Guide You Through a Holistic Rehabilitation Journey

        At my clinic, I’ve built a unique approach to rehabilitation—one that’s grounded in the belief that pain relief is just the start of the healing process. My goal is to take you from feeling debilitated by pain to being confident and empowered in your body, through a holistic and deeply personalized treatment plan.

        Here’s how we make that happen, step by step:

        Short-Term Goal: Alleviating Pain

        When you first walk into my clinic, I know pain is often the number one issue you’re dealing with. That’s where we begin: with a hands-on, effective treatment to relieve the immediate discomfort that’s holding you back. Whether it’s a chronic injury, a flare-up of existing pain, or a new issue that’s stopped you in your tracks, my approach focuses on providing relief as quickly as possible. But this is only the beginning.

        I don’t just want to make the pain go away for a few hours; I want to help you understand it and begin moving towards a more sustainable solution.

        Medium-Term Goal: Addressing Imbalances

        Once we’ve tackled the pain, it’s time to dig deeper. We’ll look at the root causes of the issue. It’s likely there’s something imbalanced in your body, whether it’s your posture, movement patterns, or muscle weaknesses. This is where personalized rehabilitation comes in.

        I will take the time to assess how your body moves and feels, identifying any imbalances or areas of weakness that may have contributed to the pain. From there, we’ll work on strengthening these areas and correcting the imbalances. You’ll not only recover from the pain, but you’ll also develop a more resilient body, one that can handle day-to-day activities with greater ease and stability.

        This is where my background in personal training comes into play. I know how important it is to consider your overall lifestyle, habits, and movement patterns. We’ll integrate exercises that are tailored to you, progressing at the right pace to prevent relapse and set you up for lasting recovery.

        Long-Term Goal: Building Strength and Independence

        The final phase of your journey is about strengthening your body and mind so that you can live pain-free for the long haul. My goal isn’t just to get you back on your feet; it’s to help you regain confidence in your health, so you never feel like pain could take you out again.

        This is where we turn rehabilitation into strength-building. Once your pain is managed and the imbalances are addressed, we’ll create a progressive training plan that ensures your body gets stronger over time. Whether it’s weight training, functional movements, or continued mobility work, the focus will be on long-term resilience. You’ll have the tools, knowledge, and confidence to manage your own health and prevent future pain.

        Throughout this process, I’ll be by your side—not just as a therapist, but as a coach, educator, and guide. I’ll work with you to set realistic goals and create a clear plan that progresses at a pace that’s right for you. By integrating nutrition, strengthening to build you a more resilient body with personalized guidance, you’ll have everything you need to achieve sustainable health.

        Why My Approach Works: The Power of Holistic, Patient-Led Care

        The difference in my approach is the focus on the individual. When you come to my clinic, you’re not just another appointment. You’re a person with unique needs, goals, and challenges. I understand that you want more than just a quick fix; you want a comprehensive solution that sets you up for lifelong health and confidence in your body.

        That’s why I take the time to listen to your story, understand your concerns, and address your specific needs. I don’t believe in a one-size-fits-all approach. Every step of your treatment plan will be customized to fit you. That’s why no apointment is ever the same! We’ll move beyond the treatment room and work together to build a path forward that makes sense for your life, your goals, and your health.

        Your Journey Doesn’t End When You Leave the Clinic

        My work doesn’t stop once you’re out of the clinic. Whether it’s through online coaching, regular check-ins, or simply providing the education you need, I’ll help you maintain what we’ve built together. The goal is for you to leave each session with the tools to continue your progress independently.

        Rehabilitation doesn’t have to be overwhelming. It’s about finding the right pace, the right support, and the right plan for your body. With my guidance, you’ll regain not only your strength but also your confidence in your body’s ability to heal and thrive.

        Together, we’ll transform your pain into lasting strength and resilience.

        Protein Intake – How Much Do You Need?

        The benefits of eating protein

        Protein is an essential macronutrient and is an important building block of bones, muscles, cartilage, skin, and blood. In addition to that, the body uses protein to make enzymes, hormones, and other body chemicals.

        So it’s fair to say – it’s pretty important!

        It take longer for your body to break down protein because of the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat. Good news if your goal is to lose the belly fat!

        To find out more about protein check out this article.

        How much protein do you need?

        I have put together the recommendations from some of the most respected nutritionists in the health and fitness industry.

        However here is the general gist:

        The optimal protein amount depends on your goal.

        Want to slim down without resistance training? Aim for 1.2-1.6 grams of protein per kilo of body weight, per day.

        For a 60kg individual they’d have to eat 72-132 grams per day.

        Split into 3 meals that’s 24-44 grams per meal.

        For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.

        20~30g of protein looks like the palm of your hand. Add more palms for more protein…a handy reference tool!

        Want to build muscle? Aim for 1.6-2.2 grams per kilo of body weight, per day.

        So for a 60kg person, that’s 96-132 grams of protein.

        Split into 3 meals that’s 32-44 grams per meal.

        For the research, click this link.

        I encourage you to do your own research on the topic if you are interested to find out more 🙂