Spinal decompression techniques like hanging from a bar can alleviate disc bulges and nerve impingement.

“many people experience some degree of pain relief from doing that for all the reasons that now should be logical and obvious to you based on your understanding of spine anatomy and physiology that we talked about earlier and the general theme of just trying to relieve compression that is herniation of the discs”

“the idea here is to get your arms overhead onto a bar you're holding on to the bar and your legs are going to drape down and your toes are going to be in contact with the floor so we're not talking about a dead hang here okay which actually requires that you engage some muscles that can actually aggravate back pain what you're doing here is you're going to hold on to the bar you're in more or less a hang except that your toes are supporting you or your feet or sometimes your heels are supporting you what you're trying to do is get lengthening of the spine basically what you're doing is the opposite of pressing down on those spinal discs”

“and you're going to do that for anywhere from 10 to 30 seconds you're not going to twist okay you could imagine how twisting of the spine could be bad depending on where the Bulge is and which nerves are being impinged what you're trying to do is just create length along the spine to relieve some of that disc bulging which is impinging on the nerves”

“Feels good to decompress the spine. I had zero pain afterwards and then did 16 pull ups.”