Types of Back Stretching: The Different Spine Traction Techniques and Best Back Stretchers (Devices)

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Lower back pain is a common issue that affects millions of people worldwide. It can be caused by various factors such as poor posture, muscle imbalances, herniated discs, or spinal compression. One effective way to alleviate lower back pain is through back stretches and spinal decompression techniques with the best back stretchers. In this comprehensive analysis, we will compare different methods of spinal decompression machines and best back stretchers, including Nubax, Lumbarest Mat, inversion tables, back stretchers, and traction beds. We will discuss the pros and cons of each method to help you make an informed decision about which option may be best for you.


Nubax is a portable spinal decompression device that aims to relieve lower back pain by gently stretching the spine. It works by allowing the user to lean forward while being supported at the hips and shoulders. This action creates a traction force that decompresses the spine and relieves pressure on the discs.


  1. Portability: Nubax is lightweight and portable, making it easy to use at home or take with you on the go.
  2. Ease of use: The device is simple to set up and operate, requiring minimal effort from the user.
  3. Cost-effective: Compared to other spinal decompression machines, Nubax is relatively affordable.


  1. Limited range of motion: Nubax primarily focuses on decompressing the lower back and may not provide comprehensive stretching for other areas of the spine.
  2. Not suitable for everyone: Individuals with certain medical conditions or injuries may not be able to use Nubax safely. It is important to consult with a healthcare professional before using any spinal decompression device.

Lumbarest Mat:

The Lumbarest Mat is a foam mat designed to provide targeted support and stretching for the lower back. It features contoured ridges that mimic the natural curves of the spine, allowing for gentle traction and stretching.


  1. Versatility: The Lumbarest Mat can be used in the treatment and prevention of many problems with the back and spine. For more than 45 years, not a single case of negative side effects has been observed.
  2. Gentle intensity: The force that stretches the spine and back is determined by the weight of the patient and does not exceed 18-20% of his weight. In this regard, it is not possible to overstrain the pulling force.
  3. Non-invasive: The Lumbarest Mat offers a non-invasive approach to spinal decompression, making it suitable for individuals who prefer conservative treatment options.


  1. Limited support for other areas of the spine: While the Lumbarest Mat focuses on the lower back, it may not provide as much relief for upper back or neck pain.
  2. Requires consistent use: To experience long-term benefits, regular and consistent use of the Lumbarest Mat is necessary.

Inversion Tables:

Inversion tables are back pain relief devices that allow users to hang upside down or at an inverted angle, thereby decompressing the spine and relieving pressure on the discs. This method of spinal decompression has been used for many years and is popular among individuals seeking relief from lower back pain.


  1. Comprehensive spinal decompression: Inversion tables provide full-body traction, allowing for decompression of both the lower and upper spine.
  2. Adjustable angles: Users can control the degree of inversion, allowing them to find a comfortable position that suits their needs.
  3. Potential additional benefits: Inversion therapy may also improve blood circulation, reduce muscle tension, and promote relaxation.


  1. Safety concerns: Inversion tables require proper usage and caution to avoid potential risks such as dizziness, increased blood pressure, or strain on joints.
  2. Space requirements: Inversion tables are typically large and require sufficient space for setup and storage.
  3. Not suitable for everyone: Individuals with certain medical conditions such as high blood pressure, glaucoma, or heart disease should avoid using inversion tables. It is crucial to consult with a healthcare professional before attempting inversion therapy.

Back Stretchers:

Back stretchers are devices designed to provide targeted stretching and traction for the spine. They typically consist of a curved or contoured shape that supports the natural curves of the back, allowing for gentle extension and decompression.


  1. Versatility: Back stretchers can be used in various positions, such as lying down or sitting, to target different areas of the spine.
  2. Customizable intensity: Users can control the amount of pressure applied to the back by adjusting their body position on the device.
  3. Cost-effective: Back stretchers are generally more affordable compared to other spinal decompression machines.


  1. Limited support for other areas of the spine: While back stretchers focus on the back, they may not provide as much relief for neck or upper back pain.
  2. Individual comfort may vary: The effectiveness of back stretchers can vary depending on an individual’s body type and specific condition.

Traction Beds:

Traction beds are specialized devices used in clinical settings to provide controlled traction and decompression for the spine. They utilize motorized systems to apply a pulling force on the body, allowing for precise targeting of specific areas.


  1. Professional-grade treatment: Traction beds are commonly used by healthcare professionals and offer a higher level of precision and control compared to other methods.
  2. Comprehensive spinal decompression: Traction beds can provide targeted relief for various areas of the spine, including the neck, upper back, and lower back.
  3. Adjustable settings: The pulling force and duration of traction can be customized based on individual needs and preferences.


  1. Cost and accessibility: Traction beds are expensive and typically only available in clinical settings, making them less accessible for home use.
  2. Requires professional supervision: Due to their complexity, traction beds should only be used under the guidance of a trained healthcare professional.

In conclusion, there are several best back stretchers options available for spinal decompression and traction to relieve lower back pain. Each method has its own pros and cons, and the choice ultimately depends on individual preferences, specific conditions, and medical advice. It is essential to consult with a healthcare professional before starting any new treatment or using spinal decompression devices.

Top 3 Authoritative Reference Publications for Best Back Stretchers:

  1. Mayo Clinic – www.mayoclinic.org
  2. Spine-health – www.spine-health.com
  3. WebMD – www.webmd.com