Back Stretcher May Improve Posture & Relieve Back Pain
An orthopedic back stretcher is a tool which claims to help elongate the spine and loosen muscles in the back. They can be used on the floor or on your car seat or chair. If you are recovering from injury, work at a desk, or want to gain more flexibility in your spine, you may benefit from an orthopedic back stretcher.
Back traction devise, AKA spine stretcher, is a lifesaver for just about anyone with back pain. But if you use your back extension device improperly, you won’t reap the full benefits of the tool, and you could even injure yourself in the process. To help you get the most out of your back stretcher, we’ll share some step-by-step instructions to get you started off right.
Before You Get Started Spinal Cord Traction (Stretching)
If you don’t choose the right spine stretcher for your specific back ailment, you won’t get the results you’re looking for no matter how you use the tool. For example, if you have low back pain or stiffness, take some time to shop around for a back stretcher that’s designed for stretching out your lumbar region.
In addition, before you get started, read up on the instructions that came with your spinal cord stretcher. They were written by the manufacturer and should be treated as your source of truth. If your back stretcher did not come with instructions, don’t worry – we’ll go over general instructions in the below sections.
Step 1: Sit down on the floor
Back elongation are designed for use on a flat surface. So, take some time to clean off a spot large enough for your entire body. Once you’ve done that, sit down on the floor near the back stretcher.
Step 2: Get into position
Once you’ve carefully lowered yourself onto the floor, you’re ready to get into position. Your knees should be bent and your bottom should be resting on one end of the stretcher. Ensure that your tailbone is actually touching the stretcher.
Step 3: Straighten Out Your Spine
Using a spine stretcher without straightening out your spine increases your risk of injury. So, before you move on, straighten out your back. It should align vertically with the middle of the back stretcher.
Step 4: Stretch Your Back
Begin your stretch by lowering your back onto the stretcher. But don’t do it haphazardly; move slowly, keeping your core engaged as your back makes contact with the stretcher. Continue leaning back until your head and shoulder blades touch the floor.
Alternative method: Some people will have trouble lowering their back onto the back stretcher. In this case, you can lie down flat on the floor, lift your hips and lower back up, and then slip the back traction device underneath you. Then, lower your back onto the tool.
However you lower yourself down, ensure that the area you want to stretch hits the highest point of the back-stretcher. You may need to scoot down or up to achieve this.
Step 5: Relax
With your back on the stretcher, do whatever you can to relax: meditating and deep breathing work well. Sink into the back stretching to get a full stretch. Hold the stretch for a few seconds or more. Repeat the stretch a few times if you’d like.
Step 6: Raise up to a sitting position and stand up
You’re all done with your stretch. Lift up your back using your core muscles until you’re sitting straight up. Get up slowly, being mindful of your stance to avoid falling. Be careful post-stretch to avoid injury.
How Long to Lie Down on a Back Stretcher
The amount of time you lie down on the back stretcher directly affects your results. In general, lying down for 5 to 10 minutes at a time is sufficient. Start with shorter durations before moving onto longer ones. Whenever you feel strong pains of any kind, it’s time to stop stretching.
How Often to Use a Back-Stretcher
For the best results, we recommend using your back stretcher at least 3 times per week. If you find that you don’t need it that often, scale back – if you need it more often, scale up. You’re in the driver’s seat. And if you ever need additional assistance, ask a professional for their opinion.
Tips to Keep In Mind When Using a Spine Stretcher
If you follow the above steps, you’re bound to have a good stretch. But that’s not all you need to know about using a back stretcher. Keep the following tips in mind as well:
Make it a routine
Stretching out your back is a great way to remedy stiffness and back pain. But you’re unlikely to get the most out of the tool if you don’t use it consistently. To help with this, you can store your back stretcher in an area where it’s visible throughout the day – that way, you’ll be constantly reminded to stretch.
Evaluate whether the tool is working for you
Back stretching devices do not cure every single back ailment. So, don’t be mistaken in believing that it’s guaranteed to work for you. If you don’t notice any change after using your back stretcher for weeks or months, perhaps you need a different remedy entirely.
Check with your doctor prior to using a back stretcher
People with certain back conditions may find that a spine stretcher worsens their symptoms. So, if you’re dealing with ongoing back pain or stiffness and haven’t yet seen a doctor, it’d be advantageous to seek professional help. If your doctor recommends using a back stretcher, be sure to ask how long each stretch should be and how often to stretch. They know all about your specific condition and can give you personalized recommendations.
Start with a small stretch
Back stretchers usually come with multiple settings so that you can tailor your stretch to your preferences. If you’re new to stretching your back with a tool like this, it pays to start on the flattest setting for a shallow stretch. As you get more and more limber, adjust to a different setting for a deeper stretch.
Mind your limits
Injuring your back is easier than you may think. So, if you ever feel sharp or shooting pains, take note and take action. Stop stretching, slowly sit up, and adjust the setting on your back stretcher. And take a mental note of the setting that caused you pain. You can work your way up to a deeper stretch over time.
So, there you have it – step-by-step instructions for how to use a back stretcher at home. We hope you found the information you were looking for and we wish you many back pain-free days!
