Do Back Stretchers Work For Back Pain?

Watch The Full Back Stretcher Video

When people think of stretching the back it is common that they think of one thing, stretching the muscles of the back, often an activity that makes underlying causes of back pain worse! Back stretchers on the other hand offer a modality that can unload the spine itself, as well as take pressure and tension off the muscles of the lower back, when used correctly. If however you do not use these devices in the correct location or use them incorrectly they could well make your back pain worse.

Luckily, we’ve got you covered in the video above. We take you through a variety of back stretchers, from the simplest option for all of us, the towel, all the way through to mechanised lumbar stretching devices as well as the remodelling device known as a Denneroll.

Why you should use a back stretcher for back pain?

Modern life has so many of us sitting for extended periods of the day rounding our lower backs to a greater or lesser degree. This creates real strain for our lower back, in particular the lower lumbar spine’s segments L4,L5 and L5,S1, the junction between the lumbar spine and the sacrum. Spending so many hours every day in a bad position takes its toll particularly on these segments of our spine. It’s no coincidence that these segments are the most frequently injured and at the root cause of many cases of back pain and sciatica.

Back stretchers, all of the devices reviewed in the video above, provide an antidote to this. They offer an “at home” mechanism of unloading both the lumbar spine and it’s intervertebral discs, but also taking load off the muscles, which so often are sick and tired of being pulled apart all day as we round our backs like prawns.

Back stretchers compared to the cobra or backward bend

The common question that arrises with this pertains to the cobra position, which for some with lower back pain or sciatica can produce some immediate pain or aggravation of symptoms. The reason for this is that the cobra itself is a purely extension based movement. This has the effect of closing the holes where the nerves exit the spine, particularly in the lower lumbar spine, segments we mentioned above.

Oftentimes people with diagnoses like stenosis of the spine, sciatica, and herniated discs may fall into the category above, finding the cobra position from the McKenzie approach to be problematic.

The major difference between using a back stretcher and the McKenzie stretch is that there is a fulcrum or pivot point that allows the back to stretch lengthways at the same time as bend backwards. This unique combination of forces prevents the holes where the nerves come out from closing to the same degree, whilst providing a more gentle degree of backward bending and decompressing the discs of the lower lumbar spine.

Finally, many with chronic back pain or degenerative change are very stiff in the back! when they do a backward bend, the part of the back that needs to bend backwards simply does not. Instead other joints that are mobile move, preventing the motion going through the part of the lumbar spine that needs it! When we use a back stretcher, we have a focussed applicator that is able to be targeted to the region of the spine that needs the support and movement, and so we are more able to influence the area of our back that needs it. This is much more effective as opposed to just pushing up on your arms and “hoping” that the lower back pivots where it needs to!

How do you use a back stretcher?

We talk about each of the 4 devices used in this video above in detail. That being said there are a few common points that are true to all of them worth repeating. Always start using the back stretcher for a smaller amount of time if your uncertain, 20 to 30 seconds can be a good start, typically 3 to 5 minutes is a good amount of time for us to get the benefits without starting to “waste time”. Like with other “relief based” practices, frequent use of a back stretcher is better than extended use in one go. Remember that you cannot adjust some of your daily tasks, so using back stretchers periodically through the day can offer a momentary counterbalance to the stress developed from daily life. Plus it’s a great opportunity to take a moment out, with a healthy practice regardless of whether you have back pain or not. You could always use the few moments for mindfulness, meditation or breathing exercises too! A great way to destress!

Mounting and dismounting your back stretcher

Whichever back stretcher you’re using, getting on and off is so important and fundamentally the same for all devices, please make sure you do this with care, particularly the dismount. Avoid lifting straight off, or twisting your spine when getting off, these are movements that are likely to irritate your back! Do check out the video above using time stamps for the correct technique!

What to do after you finish using your back stretcher

When you’ve finished, you want to slowly bring yourself back to standing. Some of you will have the feeling or desire to round your lower back, this is completely normal but you must avoid rounding your lower back! Stand up tall with good posture and walk around the house for a few moments, allowing your spine to embrace that good posture and renewed neutral position. We recommend to our members of the Back In Shape Program, that they use an ice pack afterwards on the L4,L5,S1 region of their spine, for no more than 5 minutes immediately after getting up, some will even put the ice pack in place before they get up.

After you’ve finished and are up and about, do try to limit bending forwards for the next 10 to 15 minutes if possible, and try to continue with activities maintaining a good posture, if you must sit down to carry on work, using a small rolled towel to support the spine similar to the back stretcher on the floor, can be helpful. Just place it between your low back and the chair!

How to use back stretchers for long term back health

Back stretchers are devices that can be used as part of a healthy back practice and help keep your back well, just like we brush our teeth every day to “refresh them”, use of a back stretcher can “refresh” our lower back too!

It is important that you remember this is one aspect of back health, passive unloading. For a truly healthy back, it is important that you make sure you’re doing this in conjunction with a strengthening program of exercise. Strength is vital in supporting good health of your lower back. This doesn’t need to be too demanding. Granted if you are in the midst of a back pain or sciatica crisis, daily practice is necessary. That being said, for the long term, 3 to 5 sessions of resistance exercise with compound load bearing exercises done with good technique will help you keep you back strong and healthy for the long term!

If you’re not sure what to do on the strengthening front and need help with a back friendly program then it is definitely worth checking out the Back In Shape Program Membership here or below. We’ve also linked to the products that we reviewed in the video below too:

Products In This Video:

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