Hanging For Spine Decompression: Good or Terrible?
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- เผยแพร่เมื่อ 2 ก.ค. 2024
- Is spine decompression by hanging from a pull-up bar or spinal traction the answer to fixing your back pain? Let's dive in...
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Just showing support as a former athlete turning 32 my lower back issues have arrived from seditary desk work. Trying to get ahead of it all before it gets to bad.
I’m 32 as well and I’ve been in the gym since I was about 17 consistently and damn my body hurts from no preventative maintenance, this channel is a blessing for me
Stuart McGill backfit pro. He is really good on back health! Like really good
So after watching the whole video this is exactly what Stuart was talking about!
Sitting at the desk for long hours got me constipation, towards haemorrhoids.
I joined gym and also do Calisthenics..
Now my gut feels good ....
I’m 33 and I’ve had to stop my sport for months due to back and leg leg pain , is it the golden age !?
Hands up to squat university. This has been a game changing channel to my entire fitness life. I have learned so much from this channel that I am almost willing to share it with the rest of the world. I’m just kidding I share it with everybody. It’s such a great channel. I want everybody to know about it. Thank you so much. I really appreciate all the content and the great information provided has changed my life and I hope it changes many more people. Thank you.
Honored to hear!
Man when i saw squat uni replied i really hoped he would've only said "squat*". It would've been so funny.
@@SquatUniversitythis is my MRI report:- Diffuse left paracentral disc protrusion at L4-L5 level indenting the thecal sac with moderate narrowing of
bilateral neural foramina and severe compression on left sided exiting nerve root.
Sir I was diagnosed with disc bulging 4 months ago my doctor prescribed my gabapantine medicine it reduces pain but can't treat my back pain problem sir please help me is this disc bulging curable it's affecting my life I can barely walk 2 minutes it's very painfull due to deadlifting this problem occured please sir suggest me excersises that can treat my disc bulging or any medicine please sir help me
Pain starts from my left ankle and goes upside to my back my whole left leg hurts so much sir I can't walk due to this problem
@SquatUniversity hey. Make a video on tailbone pain please.
As a fellow physical therapist, I am not sure that hanging decompresses the back. I feel a nice stretch in my lats, but feel tension as well as I am using muscles to hold on. Do you have any studies that you could refer me to?
Underrated video, this video really emphasizes understanding the anatomy and physiology behind what's actually causing your specific lower back pain either too much axial loading & compression (deadhanging would relieve pain) or spinal instability (too which deadhanging would cause more instability leading to increased pain) Understand your injury, understand your recovery
What if my injury is both compression and instability?
Maybe deadlift is good? Idk 🤷♂️
Man, your videos have actually saved me. I messed my back up so bad I couldnt even stand up for like 2 weeks. Fastforward for the next 4 years, I would re-injure it every now and then. And everytime, it was so demoralizing. Long story short, your videos have single-handedly been my saving grace for understanding what the actual issue is and what I need to do for rehab. ❤ Real love for this channel.
What would you say helped the most for you back? what was your issue and how did you fix it? has your back gone out anymore? Mine started going out about every 4 months and sucks for 2 weeks... then seems normal. Thanks
Could you tell us what you did on your journey? Because I’ve messed my back up badly and I’ll get to a good point and injure it again….so depressing
@@ronaldsheppard2594 I would see a physical therapist, maybe a chiropractor. Chropractor gave me some immediate relief from years of back pain but never got rid of it entirely...until I did physical therapy. After 2-3 months of physical therapy and doing the exercises every day, the pain was 99% gone. Two years later and I feel great. I have on occasion re-tweaked something, usually due to bad form while deadlifting, but this channel has been great for teaching good form. Repeating the exercises from physical therapy and doing other stuff shown by channels like this is usually enough to get me back to normal. I also bought one of those shiatsu massagers that will massage your back while you are sitting. It is good for targeting muscle spasms.
This channel is great for showing various exercises that can help you but it is hard to self-diagnose your exact problem and then you have to find the right video that addresses said problem...best to leave that to the professionals. good luck
Love this. Hanging decompression always feels great for me while doing it, but once I get back to standing, I have excruciating pain, worse than before even hanging. It takes me a few seconds before I can walk comfortably again. Typical TikTok BS that makes it seem like it's actually a good thing for everyone. That's why I love this channel.
had the same. trained my back with pull ups variations only and the problem is now fixxed I somehow cant provoke the problem you descibed anymore
Thanks so much! I was trying all these ''fix your lower back pain'' exercises and none of them seemed to work. But now I finally undertand the core of the problem. This channel really is a gem
Decompressing my spine have help me so much, both hanging and using the lat pulldown machine with max load and just gripping it and pulling me down with my legs and then trying to hold it for as long i can, then doing drop set. It was a game changer ❤
Watch, some gym bro is gonna decide to video tape you doing these movements and put them on a "gym fail" TH-cam vid...ignorance is bliss, it seems
I don't have back pain per se, but heavy lat pulldowns open up my back and make me feel so much better after a long day of wageslaving.
Extremely heavy lat pulldowns are a must after deadlifts.
@@user-he4ef9br7z well I don't pull the bar down but just hold on to it for as long i can..
omg yess
@@user-he4ef9br7z thanx for the tip, i usually does it the other way around.
Hi Doc, I would like to say special thanks to you for your shoulder pain videos. It helped me a lot.
Man I slept on this channel hard because it said Squat University, I figured it was going to be only about squats all the time. This is one of the best channels for biomechanics and figuring it what NOT to do and what you should be doing.
Two doctors couldn’t diagnose this for me, but this is exactly what’s happening with me. I appreciate this video so I can move forward with recovery.
Doctors get paid more the worse your body is.
Thi most informative and helpful and professional advices and videos on the whole internet. I do appreciate everyone of your vids. Thanks so much. Suffering with ruptured, and few bulged disc, shoulder pains etc. every time try any if your advice and techniques it improves my mobility and pain. Thanks again for what you doing and please keep it going. True Legend!!!!!
Bro I’m so glad I found your channel. I’ve been having knee problems since I started working out
This NoGuru - Sun's Daze tune is sooooo good. Thank you S-U for the top tips in spinal treatment. Some of us think we're the only ones experiencing low back pain still after doing pullups and bar hangs and thanks to your channel we're able to see a different perspective. Much blessings, brother 🙏
Your content is absolute gold, thank you from MTL
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
tbh i just lost concentration
corn addiction is a problem man i feel ya
i have just learning about compression and decompression two days back .. now the concept has been cleared.
Love how lighting can make pictures look much better.
Your channel is AMAZING. So informative and helpful. Thank you!!
Thank you doctor. I wish your success will be equal to the amount of pain you are taking away from people. 🙏
As I see these clips, it's for misalignment of muscles that cause tension on the spine but it's not for structural defects like arthritis of the back, etc. I should clarify, due to some great comments, it didn't mean these movements won't help some people, they just won't "fix" structural problems
Yes it’s for most people who’s body are still able to be fixed
All these tips he gave still apply even for people with arthiritis or scoliosis etc.
Using your hips to pick things up instead of back
Bracing your core as you bend over
Cat-Cow movement(Also good for Scoliosis)
@@scythianking7315 thanks for the info
I know this reply is late, but..... My lower spine is structurally defunct, but in my case it's still important to have muscular strength to help protect the spine and have that strength through the various movements of the spine.
I've been using a Roman Chair for a while now and this has helped so much. My lower back, although structually not 100%, is a lot stronger than most now.
Well done and thanks for for using our model.
It has helped me tremendously through out the years.
Very Informative. Thank You for taking the time to make this video.
He is absolutely right. I was working on my low back stiffness for the last couple of weeks using hot pack and hanging technique. It works and my back got better BUT… this morning I had a terrible back shock due to spine instability and I cannot move although I was fine before the decompression technique. I highly recommend to listen to what he says.
Absolutely solid info mate . Thanks.
Thank you Aaron 👍 I just bought both of your books and a squat u Tshirt with the gold lettering. Just wanted to say thank you for all the videos you post for us.
One of the best youtube channels 👍
Thanks bro!
Finally a video that explains very well how hanging affects your spine!
At 29, I had back surgery for L5/S1 + L4/L5 herniations.
Now, I have everything.
Herniated disks further up, arthritic changes near the pelvis, problems with compression, spinal stenosis, you name it, I got it bad...
The therapies are all contradictory. I have a sequence I go through.
Mild hyper-extension (for the nerve impingement from bulging disks), Muslim prayer stretches, hamstring stretches, piriformis stretches, inversion table, and static hanging. It takes a while, but after doing it all, I can walk pain-free for a few hours. Repeat after the gym...
There is definitely a sweet spot between tension and decompression. You develop a talent for getting it right.
Take good care of your backs, kids.
Life is long and an injury to your back will change everything.
When I moved and my new doctor saw my history in the Xrays, he shook his head and asked, "how the HELL did you WALK in here with that back?"
How was it determined that surgery was required? I can go for weeks at a time with no back issues, then out of the blue, I'm practically crippled for 3-4 days.
@@macdonagh313
If you have a contained herniation, do the therapy. If your disk ruptures, they need to go in there and remove the nuclear material that leaves the core of the ruptured disk.
DON'T GO TO A CHIROPRACTOR. THEY WILL WANT TO ADJUST YOU AND IT CAN MAKE A BULGING DISK RUPTURE.
It sounds like you are a PT candidate.
Do the therapy and see how it goes.
Decompression from hanging from a bar or an inversion table can work wonders.
You just need to do it in moderation.
You are a straight gangster bro, life is crazy, uninjured people do not understand
@@macdonagh313 MRI... Non-contained herniation at L5S1 The nuclear material had migrated up and down the lower spine and was eating the nerve sheaths. Had to get surgery immediately.
The doc that did Steve Young's neck did my back... He did a pretty good job with what he had. It took nine hours and multiple (3) anesthesiologists.
If I had it to do all over again, I would do the fusion and be done with it. Having the flexibility sounds nice, but I couldn't run without the fusion. That changed a lot of things.
I was about to by one of these bars for my upper back but when using one at someone’s house I noticed my lower back didn’t like it. Thank you for explaining this. Very valuable.
I'm definitely part of the camp that shouldn't hang. I always end up feeling it in my lower back. Thanks for the tips.
this ws so interesting to learn from! spine decompression really works for me, I love to do them during upperbody days of after a long day of sitting at a desk or in bed. It gives me so much relief
THANK U! Generally, NO ONE tells u this stuff on the other channels. 👍🏻❣️💥
lol the fireworks in the background. great video!
Great, but at the same time I really don't understand how can you advise squats and deadlifts for ppl with such problems.
Awesome video and content. Thank you so much!
I do "dead hangs" but because of my anterior pelvic tilt, yeah it just increases the degree of tilt/pain. I've had to start flexing my abs forward to get my pelvis into posterior pelvic tilt, so I can still get the benefits of stretching those upper body muscles, but sadly losing the spinal traction benefits 😅
I'm right there with you, every part of it. I love my hangs! 😥
This is HUGE info!👍🏻💥
Thank you so much. I will try both to see where I land. I love this video and how you break down the back and how to stabilize it. This will help a lot
Brilliant video
Very well explained.
Great health advice aside, let's take a moment to commend the pure communication skills. He's doing an amazing job of explaining fairly dense information, with almost perfect diction and intonation, while demonstrating, with barely any cuts.
Hanging from a pull up bar feels amazing, but if I just drop, it hurts a lot. An inversion table works better because I can hold it longer (but not too long) and I can control recompression. It takes a lot of experimenting. I do both regularly, but I don't always have an inversion table.
Been doing dead hangs and pull/chin ups ever since I started lifting. Personally I credit never having had any back or shoulder joint pain to it despite mainly training with heavy compound movements.
wait till your 60 then see if you have no prob i was exactly the same and i got told what i am telling you they were right oh boy do i suffer now
This was so helpful! I was confused as to why whenever I would try I would have so much pain. And thank you for showing alternatives that help
this is fantastic stuff, thanks!
hey - thanks, this is just what i needed.... couldn't figure out why hanging was not helping... the stability breathing allowed me to move when my back is acting up!!! great info!
One of the few practitioners of health that actually try to help you get better unlike most doctors
Such great content!
You’re my favorite TH-cam channel for fixing the body. Recommended you to a fellow cross fitter even.
Very informative 👏 thank you
The demonstrations were helpful and your point was easy to understand, also intuitive. I have some bulges and pain on some of my vertebrae, now I know why they happened and I will avoid that in future.
This explains a lot thank you!
Very informative video! I have done both types of traction, and have found that hanging for too long definitely gives me a bit of pain after compared to doing the cat/camels. Had no idea it was attributed to the instability (that I acknowledge i have). I always thought it was because of the stretching of the surrounding muscles/tendons/ligaments. Now I know how I should focus on recovery
It was nice that you showed how to move throughout the day.
Mate, thank you so so much. I was about to buy an Inversion Table because of the issues I have with my back. I have an unstable spine and thought it would be a good thing to try.
So thank you for a $1000 saved and more pain.
Keep the great content coming.
Gold advice ❤ thank you
Awesome work
Good to know I got this recommended cuz hanging on the pull up bar was literally my first and only option I knew for me back
this is very helpful and great tips.
I use the hang for my shoulders, but keep tension by bracing my core. Otherwise it hurts. Now I have a clue why and what to do. Thanks!
💖Many Merci for the tips Monsieur..
Great video. Thank you 🙏
Thanks for the advice.
Game changer for me, my PT fixed my core issues by showing me how to engage the core the way shown here. I started hitting PR's shortly after in the DL BP OHP and Squats with no pain. My PT also told me about this channel :)
ur saving my life all the time
Aha - stability and abdominal bracing ! Thank you ❤
Ima need like 2 hours of this guys time. Prolly change my life haha
Hey doc, I love all your videos, they helped me a lot through my fitness journey. Can you make a video on treating costochondritis. I would love to hear your opinion on the matter.
i took notice of youtube clips for decompression my lower back was feeling better after having a few days pain after a back spasm omg what a mistake soon has i started to hang my back went worse than before be careful watching clips for decompression this channel tells it has it is well done for pointing this out you have been warned it can have the opposite effect
I hope you read all of these nice comments people leave. You sure deserve to feel good about your work :) Thank you.
this dude loves his job💀💀
professional woman inspector 💀
@@happygofishing lmao just look at the thumbnails on his youtube shorts, bro has a TYPE
😭😭
Da king is back baby he neva miss
I can’t concentrate
💀💀💀💀💀💀
I just took a shit.
😂
That’s like a 4
@@tla359 that booty ain’t
Thank you
Thank you. Makes sense.
my favorite part was the birds arguing haha
I'm doing hangs for shoulder health primarly and it works pretty well.
The content on this channel is insanely great. Followed y’all on Insta for a while and man have I been missing out not subscribing to this channel
this was actually a counter intuitive thing for my case, as it stretched what needed to be strengthened, specifically my lats in vertical pulling.
Interesting info there
"👀"
I have "EDS." I do hangs even though I'm not supposed to, I also stretch even though I'm not supposed to. Unfortunately with some conditions like mine you do damage in pursuit of pain relief. Videos like this one are good to point out that many amazing exercises for a healthy person might not be good for your condition. Or in rare cases like mine you have to accept some consequences for the exercises and pain relief you choose. Great video!
Every time i drop down after a dead hang, i feel sharper pain in my lower back. I could not walk right away, have to stay still for a little to everything come back to normal. So it makes sense. 2 days ago i started to practice hollow body isometrics and similar holds to make my spine more stable :)
This video just confirmed what i was thinking.
so how your condition right now. I facing same problem , even every word that you are telling about your problem is match with my problem .
@@Abhikelasha014 I am doing allot better. Stopped doing the dead hang ( I did it like Athlean X with the toes touching the ground which is even worse). I found out the I have pain in posterior tilt, meaning all the exercises I was doing ( hollow body ) not doing it anymore. Instead I try to be in neutral pelvic tilt or anterior when sitting and exercising. On top of it I do the McGill big 3 for core stability which I highly recommend :)
@@AlekNik1994I work out a lot and without doing lower back extensions and bridge exercises my back gives at slight bends. Going to try McGill big 3 into the routine when working from home on rest days
I developed some shoulder and back pain during covid due to sitting at my computer essentially all the time which would flare up if I had walked for a long period of time. When I was able to get back in the gym I started doing dead hangs before and at the end of my workouts and my pain was essentially gone just after a couple weeks. A nice plus for dead hangs is that my forearm and grip strength have improved as well! One of my favourite exercises now. Highly recommend.
❤من تركيا شكرا انت شخص محترف
hanging really hurts my back, thanks for info !!
Thank you Sir
6:44 🦅🦅🦅🦅
Thank you for the knowledge. I have a herniated L5 and hanging from a pull up bar helps me out but I do understand why it could not be for everybody.
Back pain can be caused by multiple reasons and more often than not it is not caused by a mechanical dysfunction of the spine. The mechanical dysfunction of the spine is often a manifestation of dysfunction in reflexive stability. Reflexive stability is controlled by several areas in the brain/nervous system, thus an analysis of those areas to determine where there is the dysfunction and once corrected back pain or any pain conditions are eliminated.
what spine 👁️👁️🍑
The seinfield rolling over in bed scene was a perf example of my issue at night. That was the golden ticket example lol
Just anecdotally, I was hanging everyday for about a week and then threw my back out and could barely move for a week after. I think the 2 things were connected.
Awesome!
Yeah this effed me up too, been in pain ever since
Thanks for covering this. I've found some areas I can work on. I suspect I have some instabilities because hanging doesn't feel that great.
You're welcome!
@SquatUniversity @SquatUniversity hey. Make a video on tailbone pain please.
very helpful video as always, and well diner for keeping your composure at the end there when the aliens started attacking your gym.
Thanks a lot, have a l5 s1 herniation with really unpleasant nerve pain into the leg. Can't wait to find out what exercises you would recommend more
I had the same. It will fix over time. 90/90 on the floor & wall helped me. Feet up wall and pushing them in to the wall. Hillwalking fixed my severe sciatica. Moving the pain by pushing away from the hearnia with back flat on floor. Theres lots of great advice on youtube. Z/health is a fantastic channel for mobilising your body. You,l have intense pain at times but rest then start moving again. All the best. I'm back golfing & hillwalking so stay positive. Ninad music is out now which may help.
Damn, perfect casting for this video.
You're speaking right to me on this one. Any advice on thoracic stiffness and getting movement involved in the upper spine while stabilizing hypermobile ribs?