A back stretcher looks simple: an arched board you lie on. But how high should you start, how long should you stay, and where exactly does it go? Here's a straightforward guide for your first two weeks.
Why people use one
Most of the day, desks, phones and car seats pull us into the same rounded-forward shape. A back stretcher lets you spend a few minutes in the opposite position: lying back over a gentle curve while gravity does the work. No effort, no technique to learn.
Before you start
- Use it on the floor or on a yoga mat, not on a soft bed.
- Start on the lowest level, even if it feels too easy.
- Wear a T-shirt; the raised nodes can feel intense on bare skin at first.
Step by step
- Sit in front of it. Sit on the floor with the stretcher behind you, knees bent and feet flat.
- Lie back slowly. Lower yourself so the top of the curve sits under the area you want to stretch, usually the middle or upper back. Support yourself on your elbows on the way down.
- Relax your arms. Let them rest by your sides or open them out to the sides. Keep your knees bent.
- Breathe. Stay for 1 minute the first few times. Slow breathing makes it much more comfortable.
- Get up sideways. Roll to one side and push yourself up with your hands. Don't sit straight up like a sit-up.
How long and how often
Week 1: 1 minute a day on the lowest level.
Week 2: 2 to 3 minutes a day, same level.
After that: move up one level only when the current one feels easy. Many people stay on level 1 or 2 for good, and that's fine. Higher isn't better; comfortable is better.
Common mistakes
- Starting on the highest setting because it "looks like it does more".
- Placing the curve under the lower back and the neck at the same time. Start mid-back and adjust in small steps.
- Staying too long. Five minutes is plenty.
- Pushing through pain. Mild pressure is normal; sharp or shooting pain means stop.
Who should skip it
If you're pregnant, have osteoporosis, a spinal injury or recent back surgery, or any medical condition affecting your back, check with your doctor first.
The one we make
The Back Arch has four height levels so you can start low and progress at your own pace, raised nodes along the sides to leave room for your spine, and it packs flat under the couch. Free US shipping and a 30-day guarantee. Add The Loop Strap or The Neck Cradle and 15% comes off automatically.
This article is for general information only and isn't medical advice.