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How to use a back stretcher

Updated April 17, 2017

There are many different styles of back stretchers on the market. Most units have a built-in arch, which allows you to fully stretch your back and neck vertebrae. Some use beads and others use a string of wooden disks. All of these units are designed to alleviate pain and relieve tension in the muscles and nerves.

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  1. Place your back stretcher on the floor. Place a pillow at the far end of it. Sit down directly in front of the unit with your knees bent and both feet on the floor. Slowly lean back on your back stretcher and place your head on the pillow. Position yourself so that your entire back rests against the beads or wooden discs.

  2. Move yourself around and find the most comfortable position possible. Position your feet so that they are about 12 inches apart. Slowly roll your body to the left and stretch the muscles. Allow the beads or tips of the wood discs to apply pressure on your back. Hold that position for five seconds, then return to the middle of the unit. Stay in that position for five seconds, then roll to your right. Hold that position for five seconds. Do five repetitions in each position, then relax.

  3. Place your feet together and spread your knees out. Roll to your left and hold that position for five seconds, then return to the middle of the unit. Count to five then roll to your right. Hold that position for five seconds. Complete five total repetitions, then relax.

  4. Put the neck unit down in place of the pillow. Lean back on the neck stretcher and just lie there for a few minutes. Slowly lift your buttocks off the ground, slide back and position yourself further back on your unit if it has two different ends that slope down. Move the neck stretcher back as needed while keeping it under your neck. Stretch the lower back and hip area for several minutes, then relax. Experiment with different positions on your back stretcher. Focus on the areas that are most painful or tense. Spend 10 to 15 minutes daily on your back stretcher.

  5. Tip

    Keep tension on your back at all times during each back-stretching session. This will help work out the kinks in the areas where you have the most problems. Some areas will be more painful, especially when you move from side to side with your feet placed together. Stop if the pain becomes too severe.


    Never use your unit in any way for which it is not intended. You could injure yourself if you do not follow the proper instructions. Always check with your doctor before commencing a back-stretching routine.

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Things You'll Need

  • Back stretcher
  • Floor space
  • Comfortable clothing
  • Pillow
  • Neck stretcher

About the Author

Rick Suttle
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