Sciatica & Low Back Pain Relief at Home San Diego, CA Try This At-Home Position for Gentle Disc Decompression – But Only If It’s Right for You

If you’re dealing with sciatica, disc bulges, or chronic low back discomfort, this simple home-based position may help relieve pressure on your spinal discs and calm irritation on the affected nerves. However, it’s not for everyone—and doing the wrong movement for your condition can make symptoms worse.

As a Certified Spinal Decompression Doctor, I always encourage patients to listen to their bodies, and this gentle prone (belly-down) lying technique is often a good starting point. Just be sure to follow the guidelines below before getting started.

⚠️ Important Disclaimer – Please Read First

This technique may not be appropriate for every type of back pain or sciatica. For some individuals, it could worsen symptoms—especially if nerve compression patterns don't respond well to spinal extension.

👉 Try This Simple Test Before Beginning:

Stand upright and slowly bend backward. • If your pain stays the same or improves, you may be a candidate to try this. • If your pain gets worse, do not proceed with this exercise—it’s likely not the right approach for your condition.

✅ Step-by-Step Instructions: Prone Lying (Belly Down Position) Step 1: Setup

Lie down face-down on a firm surface such as the floor

Avoid beds, couches, or anything too soft

Let your arms rest comfortably and your body fully relax

Step 2: Settle In

Mild discomfort is okay—sharp or shooting pain is not

Allow yourself 1 to 2 minutes to adjust to the position

It should begin to feel neutral or even slightly relieving after a short while

Step 3: Focus on Your Breathing

Breathe in slowly through your nose

Exhale fully through your mouth

Let your hips and belly sink into the floor—don’t hold tension

Let gravity do the work—not your muscles

Step 4: Timing the Position

Start with 3 to 4 minutes per session

Gradually build up to 15–20 minutes, as tolerated

Try this 2 to 3 times per day for the best results

Step 5: What to Avoid

❌ Do not push up on your elbows or hands

❌ Do not arch your back or force movement

✅ Simply lie flat, relax, and let your body settle into the position naturally

🧠 Why This Exercise May Help

This position is designed to reduce pressure on spinal discs, particularly in the lower back. By lying prone and relaxing the hips, you may help:

Create space around compressed nerves

Calm inflammation and nerve irritation

Encourage fluid movement into the disc, supporting natural healing

That said, not all back or sciatic pain responds to this method, which is why proper evaluation is key—especially when nerve involvement or disc issues are present.

✅ When Home Care Isn’t Enough

If your symptoms persist, worsen, or don’t respond to basic home movements, you may be dealing with a more advanced disc issue. At The Spinal Decompression & Chiropractic Center of San Diego, we specialize in treating disc injuries and sciatica with Non-Surgical Spinal Decompression (NSSD) using the FDA-cleared DRX9000—the most advanced system available today.

With over 65,000 decompression sessions performed and patients flying in from across Arizona, Oregon, Nevada, Utah, Alaska, Mexico, Spain, and the UK, we’ve helped thousands of people avoid surgery and get their lives back.

📞 Need Help Getting Started?

We're here to help you take the right steps—at home or in-office. For a no-charge, no-obligation consultation, contact us today:

📍 The Spinal Decompression & Chiropractic Center of San Diego 5095 Murphy Canyon Road, Suite 300 San Diego, CA 92123

📞 Call: (619) 298-0800 📱 Text: (619) 884-8298 🌐 www.SanDiegoBackCare.com

Please share this with someone you know who’s suffering from back pain—it could help them avoid more invasive measures.

 

 

🏅 Why Patients Seek Out Dr. Cassidy Boelk DC

Dr. Boelk is a nationally respected leader in non-surgical disc treatment and founder of the Spinal Decompression Training Academy, where he educates other doctors on best-in-class protocols.

With over 65,000 decompression sessions performed, his care blends experience, technical precision, and personal compassion.

👨‍⚕️ Certifications & Credentials:

✅ Certified Spinal Decompression Doctor

✅ Certified Pain-Free Performance Specialist

✅ California Licensed Doctor of Chiropractic

✅ California X-ray Radiology Licensed

✅ Member of the International Disc Education Association

✅ Board-Certified in Disc Rehabilitation

✅ 20+ Years Treating Disc Injuries Successfully

Patients travel from Arizona, Nevada, Utah, Oregon, Montana, Alaska, the UK, Mexico, and Spain for his care—because few clinics combine this level of expertise with a personalized, results-driven approach.

💬 What Real Patients Are Saying

“The care was different—better. It changed my life.” “I came in nearly in tears, unable to hold a bottle of water. After a rocky start, Dr. Boelk personally followed up with me, apologized, and offered real solutions. I returned, completed my 12 sessions, and today I’m working out without pain. I haven’t taken Tylenol in weeks. This care gave me my life back.” — Julianne E., San Diego, CA

“I couldn’t sit for work. Now I’m fully functional again.” “Dr. Boelk helped me when I was lying down at work because I couldn’t sit. He’s deeply empathetic and incredibly skilled. I felt heard and cared for every step of the way. If you’re looking for spinal decompression, he is the one to see.” — Erin T., San Diego, CA

“He didn’t try to sell me anything. He just helped.” “After a motocross injury, I went to Dr. Boelk. He looked at my MRI, gave me guidance, and didn’t charge me because treatment couldn’t begin until I was healed. He even suggested getting a second opinion from a neurosurgeon. That kind of honesty is rare. I’ll be back when I’m ready.” — Jan H., San Diego, CA

 

If you’re ready to get out of pain, regain movement, and avoid surgery, now’s the time. We’ve helped thousands of people just like you—from athletes to parents to retirees—take their lives back.

📞 Call for a No-Charge Consultation: (619) 298-0800 📱 Text Us Directly: (619) 884-8298 🌐 www.SanDiegoBackCare.com

📍 The Spinal Decompression & Chiropractic Center of San Diego 5095 Murphy Canyon Road, Suite 300 San Diego, CA 92123

⚠️ New Patient Slots Fill Fast

We accept a limited number of spinal decompression patients monthly. Consultations are scheduled first come, first served, regardless of doctor or legal referral.

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