How to make hanging from a pull up bar more effective for low back decompression

Hanging from a pull-up bar to decompression your spine is a great way to reverse the effects of gravity and reduce many types of low back pain. There’s just one problem: some of the muscles used to hang actually contribute to spinal compression. 

Case in point: the Lat muscles attach to some of the thickest tissue fibers in your body, wrapping the low back and protecting it from high forces generated during bending, lifting, and pulling tasks: 

✅ Here’s a quick fix: place a box or sturdy stool under the pull-up bar such that your feet touch with some slight bend in the knees. You’ll reduce the muscle work required of the Lats, reducing their tension across your lower back, and promoting more decompression of your back. 

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