How to Decompress your Spine for Lower Back Relief | Dr. Andy Galpin & Jill Miller
In a Nutshell
Dr. Andy Galpin and Jill Miller present the "lumbar hammock" technique: place two soft inflatable balls on either side of the lower back at the lateral rafe (thoracolumbar aponeurosis seams above pelvic bones), lie supine with sacrum and head on the floor, then breathe deeply for several minutes. This traction-based decompression creates lasting spinal lengthening and disc reperfusion lasting hours, unlike foam rolling's brief relief. The method simultaneously releases physical back tension and emotional stress through gentle breath-driven internal massage of the thoracolumbar fascia layers, with applications showing postural improvements in Parkinson's patients and stress-test performance in firefighters.
These notes were generated by AI and may contain inaccuracies.
Foam rolling provides only 5 seconds of relief while traction and decompression for the low back creates lasting changes that persist for hours. Other body areas may respond better to compression and smashing, but the low back consistently requires traction.
Pinch and twist the skin like a little brother would pinch, then move it around. Release when the pinch pain subsides and the area moves better.
During the pandemic, Jill Miller experienced peak stress from homeschooling a 5-year-old kindergartener, a 3-year-old preschooler new to computers, Zoom schooling, pivoting her company, filming content, and writing a book about stress regulation. This led to severe panic attacks beyond her normal experience.
After multiple exposures to anatomical information, Miller became fascinated with the thoracolumbar aponeurosis called the lateral rafe (or lateral raft). The thoracolumbar aponeurosis is the plane of flat epimysial fascia serving as the tendon for the lats, external abdominal obliques, internal abdominal obliques, transversus abdominis, and erector spinae, with layers enveloping the psoas and quadratus lumborum.
This structure forms a layer cake of deep fascia on the back. The lateral rafe represents seams where all layers of the thoracolumbar aponeurosis come together, located just above the pelvic bones connecting to the 12th rib.
Miller used gorgeous balls - soft, inflated rubber balls that feel like human hands, grippy and gushy. She placed them on either side of her lower back at the lateral rafe location. Lying on her back with sacrum on the floor, balls supporting the sides of her low back and rib cage, head on the floor.
She laid there breathing for many minutes using the diaphragm as an internal massage tool to reach into the thoracolumbar aponeurosis. She experienced pleasure as her entire spine lengthened from sacrum to crown while the balls broadened her side to side.
After removing the balls, Miller felt she had grown an inch. All discs had reperfused. Her anteriorly tilted pelvis no longer passively hung in anterior tilt while reclined. Andy Galpin experienced his lumbar spine moving from extended to neutral position after the same decompression.
The back tension carried emotional stress from business and family responsibilities with no apparent way out. The decompression created emotional release alongside physical changes. This approach addresses back pain and spinal arthritis painlessly without aggressive friction or rolling out.
The progressive position anchors thoracolumbar aponeurosis layers while breath creates a squeegee swipe balloon action inside the body. This induces progressive stretch from bone to ligament to disc to fascial layer to muscle, improving glide throughout the entire axis. Within this position, micro movements address nuanced issues. The decompression affects visceral organs on the front side of the body that process stress and posture.
The word "release" in self-myofascial release literature refers to an ephemeral psychological and almost spiritual sense that something has released - heaviness or strain evaporating. This occurred despite minimal movement and no pain, with breath as the only movement.
The literature on myofascial release has approximately doubled in the last couple of years. Science is catching up but still behind clinical experience, requiring reliance on clinicians for tools and techniques.
The term "self-myofascial release" is problematic because release cannot be guaranteed. "Massage" or "manipulation" better describes what can be guaranteed. Miller proposed "myofascial treatment" as an alternative.
Called the lumbar hammock for short, or "spinal decompression via the lateral rafe" in Body by Breath. This involves setting up a hammock-like position for decompression.
A researcher in Wisconsin is forming firefighter cohorts to test these techniques. One firefighter struggling with stress tests (running up many flights of stairs with heavy packs) used these gentle, non-painful rollouts and Body by Breath techniques. After one month, she completed the test with energy to spare and no pain.
The same researcher works with older populations and Parkinson's patients. All participants report immediate postural improvements and diminished or stopped tremors. These autonomic nervous system benefits extend beyond tissue-dependent effects.
If gorgeous balls are unavailable, roll up yoga mats. Grip is important - cover towels with something to create grip for horizontal and shear forces from skin to bone. Experiment with household items like mayonnaise jar openers placed on rolled towels.
Miller has many free videos on Instagram and YouTube, including a 9-minute version of the lumbar hammock exercise.
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