You may have seen a back stretcher device on social media. Looks easy enough to use. Plus, there are a million options out there to purchase. But does a back stretcher actually help your back?
As someone who used to suffer from chronic lower back pain, I’m always down to try a new trend in the back pain world. So, I bought my own back stretcher and tried it out. In this article, I’ll share my honest take on the back stretcher for back pain. I’ll cover:
- What I liked about the back stretcher.
- What didn’t work for me about the back stretcher.
And ultimately, I’ll explain why I think back stretchers aren’t especially helpful OR harmful to your lower back–which is why I recommend using a device more focused on massage–such as the QL Claw.
What is a Back Stretcher for Back Pain?
If you search for “back stretcher” on the internet, you’ll see a variety of products showing up.
A back stretcher is a device you can use to…shocker…stretch your back.
Types of Back Stretchers
You’ll see different back stretcher variations out there.
For example, inversion tables are a crazy type of back stretcher that literally has you hang upside down. My reaction to that? I’m good staying right side up–thanks.
There are also yoga wheels, a type of back stretcher that uses its circular shape to stretch and open the back–such as the chirp wheel.
The most common device people reference when mentioning a back stretcher is a small arched board that you can lie down on for a good stretch. It looks a little something like this.
For the sake of today’s article, we’ll be focusing on this type of back stretcher and referring to this arched board whenever we reference the term “back stretcher.”
What Does a Back Stretcher Do?
When you lie down on a back stretcher, you lengthen your spine and decompress the vertebrae. Why is this helpful?
Well, how much do you sit during the day? Or have bad posture?
Most people’s backs take the brunt of the day’s work, leading to a compressed spine and back pain.
Back stretchers offset this by providing the opportunity to extend and decompress your spine.
My Back Stretcher Review
To try out the back stretcher for myself, I purchased an Acemend Refresh back stretcher. You can find this brand online. That said, some Trustpilot reviews of this company warned of them not honoring their “100% money back guarantee.” So, I went through Amazon instead of their site.
The Acemend Refresh back stretcher is made of foam and felt super light and sturdy at the same time.
There is also a back stretcher variation that is adjustable–meaning you can adjust the angle to fit the needs of your specific back pain–and also to fit your back.
The Acemend does not have this capability.
How I Used the Back Stretcher for My Mid Back
To use a back stretcher the recommended way on your mid back, place the:
→ Highest point of the stretcher higher on your back
→ Lowest point of the stretcher up against where your butt and lower back meet.
Most back stretcher instructions–including Acemend’s–recommend placing the back stretcher at the base of your back and then lying back on it usually for about 5-10 minutes.
When I used my back stretcher, I laid on top of it for a full 10 minutes.
Here’s what I noticed:
- The peak of the arch on the back stretcher hit right around my ribcage. This provided a nice, open feeling for my mid back and chest.
- The back stretcher felt a bit too long for my torso. I’m 5’ 6”, and honestly, it felt like this back stretcher wasn't designed for someone with my build. This could be where it would be helpful to get an adjustable back stretcher.
- I felt uncomfortable for the entire 10 minutes of laying on the back stretcher. From what I read, this is pretty typical. But still, the experience actually made me question if I was doing more harm to my back than good.
How I Used the Back Stretcher for My Lower Back
When it comes to using a back stretcher for lower back pain relief, you’ll want to switch up where the highest point of the back stretcher hits you.
Place the:
→ Highest point of the stretcher where your butt and lower back meet.
→ Lowest point of the stretcher facing your legs.
Here’s what I noticed:
- Using it as a lower back stretcher felt waaay more comfortable, and I wasn’t in discomfort for the entire 10 minutes I was lying down on the back stretcher.
- I felt a good stretch in my lower back.
- I didn’t necessarily feel any pain go away or the muscle tension getting relieved. It felt like a good stretch–nothing more or less than that.
Pro Tip for Using a Back Stretcher for Back Pain
When you have lower back pain, the last thing you want to do is put extra strain on your lower back.
What I found when using the back stretcher for lower back pain relief was…every time I placed the back stretcher at the base of my spine and then lowered myself down onto it…I felt a ton of strain on my lower back.
Here’s how to get around this:
1) Start by lying down instead of sitting.
2) Elevate your pelvis into a bridge position.
3) Then, slide the back stretcher under.
Hopefully, you’ll find that this position makes a difference as you use a back stretcher for your lower back.
My Hot Take on the Back Stretcher
So, is a back stretcher helpful or harmful to your lower back?
My hot take. Neither.
Or maybe we could make it more nuanced and say mildly helpful.
Very few studies out there explore the benefits of using a back stretcher for back pain, so it’s hard to pinpoint solid scientific evidence.
But going off of my own experience, back stretchers stay true to their name. They stretch your back.
Some people love using back stretchers for this and swear by the results. For me, I felt very little difference in my back pain after using the back stretcher.
In fact, I felt too much pain while using the back stretcher for my mid back–to the point where I just wouldn't want to use this device.
And when I used it on my lower back, I just didn't feel much of a difference.
So, What’s Better Than a Back Stretcher?
So, if not a back stretcher for back pain…then what?
In my opinion, using a muscle massage device provides relief for back pain that is both faster and longer-lasting.
Why so?
Well, there are 4 steps to getting out of permanent back pain.
Step 1: Massage
Step 2: Stretching
Step 3: Strengthening
Step 4: Habit Correction
Notice that step 1 is massage–not stretching.
That means that if you have any sort of back pain that’s stopping you from enjoying your daily life, you have to start by massaging the muscles.
Think about your stiff and sore muscles like a frozen bungee cord. What happens when you try and stretch a frozen bungee cord?
The answer is simple: You can’t. Not till you warm up the bungee cord.
The best way to warm up achy back muscles is massage!
This is why I always cringe when I see people who are in back pain jump to using a back stretcher without warming up their muscles.
Step 1: Massage for Back Pain
Here’s what happens when you start with massage:
There are 5 predictable muscles that tend to cause lower back pain.
2) Iliacus
3) Psoas
5) Piriformis
Just about any back pain you have will most likely stem from one of these muscles.
So, wouldn’t it make sense to actually start by addressing these specific muscles with massage–as opposed to just lying back randomly on a piece of foam?
That’s what I think at least.
There are many back muscle massage devices out there, but my favorite is the QL Claw. I like the Claw because it was designed by a biomedical engineer who made it versatile enough to hit all 5 of those muscles.
This happens through the trigger point of the QL Claw–purposefully designed to target those hard-to-reach back muscles that cause pesky pain.
Plus, the QL Claw comes with tutorials on how to use it and how to know which muscles are causing you pain.
So, it empowers me to actually feel educated about my back pain and know how to address it.
So let’s say I wake up with some pain in my tailbone, lower back, and glutes…I know that this is most likely my gluteus medius that’s causing pain. And in that case, I can place the trigger point of the QL Claw on my gluteus medius–just like in the photos below.
When I use the QL Claw, I feel instant relief from my lower back pain, and it lasts all day. It hurts in the moment, but it's a good kind of pain that I know will lead to instant relief.
Check out what other people have to say about the QL Claw.
Learn more about the QL Claw below:
Step 2: Stretching for Back Pain
So, if Step 2 for permanent back pain relief is stretching–why not still buy a back stretcher? AKA can you pair a back stretcher with massage device like the QL Claw?
Definitely.
You could use a two-step process by using 1) The QL Claw, and 2) a back stretcher.
That said, when it comes to stretching your back muscles, there are often easy stretches you can complete from home without having to purchase a specific device for it.
Here are some resources on the best stretches for your lower back. I like the articles below because they provide specific stretches for each muscle, so you know what you’re stretching and why.
“13 Potent Stretches For Lower Back Pain That Actually Work”
“QL Stretch | The Very Best QL Stretch For The Back”
“Seated Piriformis Stretch | How To Stretch The Piriformis While Sitting”
“Psoas Stretch: 6 Psoas Stretches That'll Shut Down Your Back Pain”
3 Stretches For Lower Back Pain Relief INSTANTLY (3 Hacks)
2 Hip Flexor Stretches for Low Back Pain Relief | Undo the Effects of Sitting
One particular benefit of using a back stretcher for back pain is that it decompresses the spine. If you want to accomplish this without a back stretcher, you can try the dead hang exercise.
“Dead Hang: How To, Benefits, Muscles Worked & Variations”
Or you can learn more about how to decompress your spine from home:
“How to Decompress Your Spine | At Home, While Sleeping, By Hanging”
Step 3: Strengthening for Back Pain
After you massage and stretch your sore back muscles, your next step is strengthening those muscles to prevent future injury.
Not sure where to start?
Check out the strengthening resources below:
“5 Best Lower Back Machines for Bulletproofing Your Lower Back”
Low Back Strengthening - RDLs With The Lower Back In Mind
Step 4: Habit Correction
And the final step to permanent back pain relief is habit correction.
This is the hardest of all the steps because it means actually changing your daily routines, posture, and behavior–all in favor of your back health.
To accomplish this, I recommend two programs:
Flexible Back 2.0 - Lower Back Flexibility Program:
STRETCH your lower back with this guidebook and 3-week stretching regimen.
→ 20 minute-per-day, 4-day-per-week program
→ Stop guessing which stretches work for lower back pain.
→ Get better flexibility.
→ Improve your posture.
Back Of Steel 2.0 - Lower Back Strengthening Program:
STRENGTHEN your lower back with this guidebook and supplemental workout program.
→ 15 minute-per-day, 3-day-per-week program
→ Prevent repeat injuries.
→ Stop guessing which exercises work for lower back pain.
→ Own your back pain journey…from home!
Both of these programs will show you what stretches and strengthening exercises to add to your daily routines for overall better habits and back pain prevention!
Back Stretcher FAQs
Do back stretchers really work?
Some people swear by back stretchers for back pain. Personally, I prefer a muscle massage device.
How long should you lie on a back stretcher?
Most back stretchers recommend that you lie on it for 5-10 minutes.
Is stretching your back good for you?
Stretching your back is the 2nd of 4 steps to permanent back pain relief. And yes, it’s a great choice!
What is the one simple stretch to relieve back pain?
There are many great stretches to relieve back pain. Check out some of my favorites here: “13 Potent Stretches For Lower Back Pain That Actually Work”
How to decompress your spine?
To decompress your spine, I recommend trying an exercise that uses gravity to stretch your spine, such as the dead hang.
Sources:
[1] https://my.clevelandclinic.org/health/treatments/10874-spinal-decompression-therapy
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[3] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.