Inversion Therapy

• The idea behind inverting your body for spinal health is that the upper half of the body will provide the right amount of weight on the spine to ensure proper alignment. According to back pain website Losethebackpain.com, the body is just heavy enough to create negative pressure in the spine, allowing misplaced discs to suck back into place.
  
  Using an inversion table is the best way to practice inversion therapy, although some people accomplish it by hanging upside down from a bar.
  
  

Manual Distraction

• Manual distraction is a technique of spinal decompression exercise that requires someone to physically pull on your body to decompress the spine. Imagine a jammed finger being pulled until it pops back into place, instantly relieving the pain of the jam. It's the same principle, only involving your entire body. Ask a healthcare professional about this method and don't just have a buddy start yanking you into shape. It could be damaging to your spine if the wrong amount of pressure is applied.
  
  

Mechanical Pelvic Traction

• Mechanical pelvic traction is the most common spinal decompression exercise and it is done on a piece of equipment usually found in a chiropractor's office or in a physical therapy facility. There is a harness for the chest and a harness for the hips. According to Losethebackpain.com, the force of the pull can be easily adjusted. Most patients begin using 50 percent of their body weight. Typical treatments will last 20 to 30 minutes and it is recommended that patients receive additional treatments and add 10 pounds each time they come back.