If your back always feels tight, heavy, or compressed, these 4 simple decompression exercises will help you feel lighter, looser, and finally in control again.

Whether you’re dealing with an L4-L5 or L5-S1 disc bulge, herniation, or sciatica, decompression can be one of the most effective ways to reduce pressure on your spine and calm your nervous system.

In this video, you’ll learn:

 ✅ 4 easy decompression exercises you can do at home, no equipment needed
✅ How to safely relieve tension in your lower back without stretching too far or flaring it up
✅ The best way to reset your nervous system so your spine feels supported again
✅ Why traditional “traction” or hanging decompression can sometimes make things worse

This isn’t just about temporary relief, it’s about teaching your body to trust movement again so you can bend, lift, and live pain-free without fear of flare-ups.

If you’ve tried everything (doctors, therapy, meds, injections) and still feel stuck, this is where lasting relief starts, by resetting your body’s protection system and rebuilding confidence in your movement.

Enjoy!

 -WIlliam

PS Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: (https://www.fitness4backpain.com/routine)