Spinal Wave Exercise: Gentle Spinal Decompression and Hip Release

8 min read • February 2026 • By Dr. Garrett Hewstan

Your low back and hips are compressed. Years of sitting, standing, and gravity have created chronic tension that won't release through force. You've tried stretching, foam rolling, and intense exercises—but the tension remains because force creates more tension.

The spinal wave exercise does something different: it's a moving meditation that lets your body gently decompress itself. Instead of forcing movement, you float like a wave in the ocean and let the movement happen to you. Through extended meditative practice, years of accumulated hip and low back compression gradually release.

Why Your Hips and Low Back Are Chronically Compressed

Compression happens in layers:

• Sitting creates compression: 8+ hours daily of flexion compresses your low back and hips
• Tension prevents release: Your muscles tighten to protect against the compression, creating more compression
• Force creates resistance: When you try to force a release through aggressive stretching or exercise, your nervous system resists, creating more tension
• Stiffness accumulates: Over years, this becomes chronic stiffness and rigidity in your joints

The spinal wave works because it's the opposite of force. It's gentleness. It's permission. It's allowing your body to naturally find relief.

The Spinal Wave Mechanism: Floating on Ocean Waves

The spinal wave uses three key elements to create gentle, profound decompression:

The Foam Roller: Creating Leverage and Space

Lying on a foam roller placed at your sacrum creates something sitting flat on your back doesn't: leverage and space. The roller lifts your low back, creating immediate decompression in the lumbar spine. But more importantly, it gives your nervous system something to rest on, allowing it to finally relax and release.

Micro-Movements: The Heart of the Practice

This is crucial: you don't force big movements. You start with almost imperceptible micro-movements—tiny gentle twists side to side. These micro-movements are so subtle they're barely noticeable, yet they create profound release throughout your entire low back and hip system.

As your body releases, the movements naturally become bigger. You might progress from imperceptible to small to medium to large twists. But you never force it—you let your body guide the progression.

The Ocean Metaphor: Don't Force, Allow

"Like floating on a wave in the ocean—let the ocean move you. Don't try to force movement, just let it happen."

This is the core principle. Your job isn't to make something happen. Your job is to allow movement to happen. This shift from effort to permission is transformative. Your nervous system finally feels safe enough to release.

What Makes Spinal Wave Different From Regular Stretching

Regular stretching: You position your body, hold a stretch, and use force or gravity to create deeper stretching. This can cause your nervous system to resist.

Spinal wave: You rest on support (the foam roller), make gentle movements, synchronize with breath, and let your nervous system guide the depth and intensity. No force. No resistance. Just gentle permission.

The result: deeper, more sustainable release because your nervous system isn't fighting you.

How to Do the Spinal Wave

Setup

1. Lie on your back with knees bent, feet on floor
2. Place foam roller between heels and butt
3. Lift your butt and position the roller at your sacrum (flat bone at base of spine, not lumbar vertebrae or tailbone)
4. Lower down onto the roller and lift both feet in the air
5. Place hands gently on sides (just to stabilize roller, not grip)
6. Relax your elbows

The Breathing

1. Take a few breaths — In through nose, out through mouth
2. Feel the space being created in your low back
3. Feel your belly rise and fall with each breath

The Movement

1. Start with micro-movements — Gentle twisting side to side, almost imperceptible
2. Gently twist one direction (knees left, you might turn head right for deeper twist)
3. Gently twist other direction
4. Keep knees separate — Don't glue them together
5. Can lift chest slightly for deeper twist if it feels right
6. Let the movements flow — Smooth, not harsh, like you're smoothing out rough edges
7. Gradually increase size of movements as your body releases, but never force

Duration and Ending

The beauty of spinal wave is that time disappears. Many clients report doing it for 20-30 minutes without realizing it. When you're done, simply:

1. Place feet back on ground
2. Lift your butt
3. Slide the foam roller back toward your heels
4. Lower down gently

What People Experience With Spinal Wave

Immediate (During and Right After)

• Deep relaxation and calm
• Meditative state where time dissolves
• Gentle release in low back and hips
• Feeling held and supported by the roller

Short-Term (1-2 Weeks)

• Low back and hip tightness noticeably decreases
• Movement feels easier and freer
• Chronic compression begins to release
• You crave returning to the practice

Medium-Term (2-4 Weeks)

• Significant release of chronic hip and low back tension
• Spinal mobility increases noticeably
• Pain from compression diminishes substantially
• Joints feel more articulate and mobile

Long-Term (1+ Months)

• Complete decompression of low back and hips
• Chronic tension resolves
• Movement becomes fluid and natural
• Practice becomes a beloved daily ritual

FAQ: Spinal Wave Exercise

How often should I do the spinal wave?

As often as you want. The spinal wave is so gentle and meditative that it's impossible to overdo. Daily is ideal. Some people find themselves doing it multiple times per day because it feels so good.

What if I don't have a foam roller?

You need a proper foam roller to create the right support and leverage. Get a quality foam roller—it's a worthy investment in your spinal health. The roller becomes like a sacred tool in your practice.

Can I do bigger twists right away?

You can, but the real magic is in starting small. Let your body gradually increase the movement range as it releases. Forcing big movements defeats the purpose—which is to allow release, not force it.

Is this a replacement for other exercises?

No. Spinal wave is a decompression and release practice. You still need strengthening work (like active bridge) and mobility work (like passive bridge). But as a daily gentle practice, spinal wave is unmatched for releasing deep compression.

What makes this different from lying on a foam roller and stretching?

Stretching is often effortful. Spinal wave is effortless. You're not trying to force anything—you're allowing release through gentle movement, breath, and time. The difference between trying and allowing is everything.

Key Takeaways

• Hip and low back compression comes from years of sitting—force won't release it, permission will
• The spinal wave is a moving meditation, not a stretching or exercise practice
• Foam roller placement at sacrum creates leverage and decompression space your nervous system can finally relax into
• Micro-movements are the heart of the practice—start imperceptible, let movements grow as your body releases
• "Like floating on ocean waves—let the ocean move you"—permission creates what force never could
• Extended meditative practice undoes years of sitting compression