3 Simple Moves to Decompress Your Spine and Relieve Lower Back Pain

Discover how to take the pressure off your spine, ease daily discomfort, and feel light and pain-free—right from your kitchen or living room.

If you have lower back pain, here’s a question you probably never expected:
Do you prefer your chips fluffy and whole—or crushed and crumbled?

As strange as that might sound, your spine works the same way.

Why Your Spine Feels “Crushed”

Your spine is like a bag of delicate chips—it's designed to support weight with the right balance of tension. But when your muscles are too tight—especially around your lower back—they start squeezing your spine, compressing the discs between your vertebrae.

Over time, this tension can "crunch" your nerves the same way chips crumble under pressure, leading to irritation, stiffness, and pain in your lower back.

The solution? You need to decompress your spine—and today, you’ll learn three simple ways to do just that. The best part? These moves are easy to do from home, and one of them is Coach Tyler’s daily go-to.

Move 1: Sink Stretch (Decompress at the Kitchen or Bathroom Sink)

When to do it: Anytime you’re near a countertop
What it does: Gently stretches and decompresses your spine from top to bottom

How to do it:

1. Find a sturdy sink or counter.

2. Take a few steps back so your feet are 2–3 feet away from the sink.

3. Grip the sink, bend your knees slightly, and push your tailbone back as if someone is gently pulling it away from your head.

4. Let your spine fully stretch as your arms extend.

5. Inhale deeply into your belly.

6. As you exhale, let your tailbone drop farther away from your head and gently wiggle side to side for deeper release.

Hold this position for 30–60 seconds, then slowly stand up. Your spine will feel noticeably longer and looser.

Move 2: Doorway Decompression (Two Variations)

When to do it: Anytime you walk past a doorway
What it does: Provides gentle traction through the spine and improves posture

Option A – Overhead Reach

1. If you’re tall enough, grab the top trim of the doorway with both hands.

2. Bend your knees and push your hips back.

3. Inhale deeply and on your exhale, let your tailbone drop as your spine lengthens.

4. Slightly rock side to side to increase traction.

Option B – Side Grip Variation

1. Hold the vertical trim on either side of the doorway.

2. Lean back slightly and repeat the same breathing rhythm—inhale into the belly, exhale while pulling the tailbone down.

3. Rock your pelvis gently side to side as you lengthen the spine.

Aim for 30–60 seconds and slowly return to standing.

Move 3: Deep Squat Hang (Decompress Hips to Help the Spine)

When to do it: Daily as a mobility drill
What it does: Reduces SI joint stress and improves hip mobility, which directly supports a pain-free spine

Here’s something important: If your hips are tight, they can force your pelvis to move erratically while walking or standing. That constant tugging and shifting irritates your SI joints (where your spine meets your pelvis)—a major source of lower back pain.

How to do it:

1. Use a sturdy chair for support.

2. Take a wide stance with toes slightly turned out. Make sure your knees track over your toes.

3. Hold the chair, push your hips back, and lower into a comfortable squat.

4. Think about pulling your tailbone back and down as you hold the squat.

5. If you're flexible, deepen the squat over time. If not, stay higher—both variations work.

Hold for up to 60 seconds, breathing deeply. This will open up the hips and take unnecessary pressure off your lower back.

Final Thoughts: Decompression = Relief

When your spine is compressed day after day, it’s no wonder your back hurts. But with just a few minutes of intentional decompression each day, you can:

• Create space between your vertebrae

• Reduce nerve irritation and stiffness

• Improve posture and walking mechanics

• Relieve lower back pain naturally

And remember—tight hips = tight spine. So make that third move a daily habit.