Back Stretcher and Strengthen Your Way Out of Lumbar Back Pain Relief

Back Stretches – Is Lumbarest the Best Back Stretcher?

A back pain relief stretcher is any exercise or equipment that helps with the stiffness of the lumbar region of the back. According to the Centers for Disease Control and Prevention, more than 39% of adults in the United States experience low back pain every year.

Unfortunately, many of these cases become recurrent, which could significantly impact the person’s quality of life.

In this article, we will cover the best back stretchers and how to correctly perform them, including the best spine stretcher on the market – The Lumbarest.

The best lower back stretchers

Trunk rotation

This back stretcher alleviates the tension from your lumbar region and core muscles. It’s a great exercise to stretch the muscles and ligaments of your back.

Here’s how to do it:

  • Start in a supine position and bring your knees up your chest.
  • Extend your arms to the sides (your palms should be facing downward).
  • As your hands are placed on the floor, roll both your knees over the right side (for 20 seconds).
  • Come back to the initial position and repeat the movement on the left side.
  • Do this exercise 4-6 times.

Piriformis stretch

Piriformis stretch

As the name suggests, this back stretcher focuses on the piriformis muscle. This muscle is located in the buttocks and is susceptible to injury. Therefore, piriformis stretch is one of the best lower back stretchers.

Here’s how to do it:

  • Start in a supine position and put your knees on the floor.
  • Take your left ankle and place it on the base of the right thigh.
  • Put both of your hands behind your right thigh.
  • Try to pull up your thigh to your chest.
  • This position should be maintained for 45 seconds.
  • Do the same thing for the opposite side.

Cat-Cow

This yoga pose is extremely effective in boosting flexibility and alleviating the tension in your core muscles and lower back.

Here’s how to do it:

  • Get on your hands and knees (the initial position).
  • Pull your stomach toward the spine and arch your back.
  • Let your head drop (this is the cat stretch).
  • Maintain this position for up to 10 seconds.
  • Reposition yourself to the initial pose.
  • As you raise your head, your pelvis should fall onward, which curves the back in the direction of the floor (this is the cow stretch).
  • Maintain this position for up to 10 seconds.
  • Reposition yourself to the initial pose.
  • Do this stretch 12-15 times.

Seated hamstring stretch

Seated hamstring stretch

Researchers highlighted that tight hamstrings may be responsible for low back pain. A seated hamstring stretch is, therefore, an effective way to address the underlying cause behind a myriad of back pain cases.

Here’s how to do it:

  • As you sit on the floor, place one leg out in front.
  • Put a towel below the heel of your foot (the extended leg).
  • Attempt to bring your belly to your thighs as you bend forward.
  • Use the towel to pull your body closer to your thighs.
  • Once you feel some tension, hold this position for 15 seconds.
  • Return to the initial position and rest for 45 seconds.
  • Do this stretch 2-4 times.

It’s possible to adjust the tension by modifying the distance between the towel and your feet. Make sure to hold the stretch longer when you become more flexible.

Belly flop.

The belly flop is a stretching movement that decompresses the lower back. To do this exercise, you need a standard towel.

Here’s how to do it:

  • Place a rolled-up towel horizontally (in front of you)
  • In a prone position, lie down on the towel.
  • Ideally, your hips should be pressing down on the towel.
  • Let your body relax and turn your head to the right or left side.
  • Maintain this position for 60 seconds (a set of 3 reps).
  • Rest 45 seconds between sets.

Sphinx stretch.

The sphinx stretch is more of a yoga position that allows you to perform active and passive movements. This stretch is one of the best spine stretchers that also engages your buttocks and chest muscles.

Here’s how to do it:

  • Begin in a prone position and put your elbows under your shoulders.
  • Your hands should be extended, with the palms facing down.
  • Engage the muscles of your lower back, buttocks, and thighs.
  • Lift your head and chest slightly as you breathe deeply.
  • Maintain this position for 45 seconds and repeat.

back stretching with Lumbarest

Lumbarest

The Lumbarest is a lumbar traction mat that can significantly help those with lower back pain. This mat functions by stretching the lumbar region using your own weight.

The Lumbarest decompresses the spine and stretch the vertebrae, which reduces the tension on the intervertebral discs. It also induces muscle relaxation and improves blood circulation to the lower back. Note that studies highlighted the importance of blood circulation in the lumbar region for accelerated recovery.

The alignment of the spine thanks to the Lumbarest improves posture in a non-invasive manner. Therefore, if you are someone who suffered from chronic back pain for many years without an effective solution, it may be better to try the Lumbarest before opting for more drastic procedures, such as spine surgery. Of course, some cases of low back pain will most likely require surgical intervention.

If you suffer from specific structural conditions (e.g., kyphosis), it is best to consult with your primary care physician or orthopedic surgeon before you try the Lumbarest.

For more information about the characteristics of Lumbarest, click on this link.

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Takeaway message

Lumbarest is one of the best back stretchers to improve your posture and lower the risk of pain. Over time, this tool can actually reduce your downtime whenever you injure your back, which is important for an improved quality of life.

We hope that this article managed to highlight the best lower back stretchers to relieve pain and discomfort.

If you have any questions about Lumbarest, please do not hesitate to leave a comment in the section below or reach out to us via this link.