Decompression Traction Exercise . Test: prone or lying on your stomach with a towel under your abdomen; if that helps with pain these exercises may work for you Exercise
– Use a barbell on a squat rack or the kitchen counter or a park bench when out walking
– Relax into the bar; go up on your toes until shoulders are over the bar; stiffen the arms
– Push up feeling shoulder blades reverse shrugging; let your hips drift towards the bar