Backstretcher Exercises: The Complete Guide for Home

Why backstretcher exercises are so effective

The backstretcher is a scientifically proven tool for traction therapy. By positioning your body correctly, the spine is gently straightened. This reduces pressure on the intervertebral discs and relieves pain associated with conditions such as back pain, muscle tension, and stiffness.

In this complete guide, you will learn the best exercises step by step — from beginner to advanced. Whether you suffer from lower back, upper back, or shoulder pain: there is an exercise for you.

Before you begin: preparation

Good preparation ensures a safe and effective session. Follow these tips:

• Choose a flat surface — place the backstretcher on a yoga mat or carpet for extra comfort.
• Wear comfortable clothing — a cotton shirt prevents slipping on the wood
• Warm up first — do 2-3 minutes of light movement (walking or swinging your arms)
• Read the instructions — check the default position before trying variations

Exercise 1: The basic position (beginners)

The basic position is the starting point for all backstretcher exercises. This is the posture that most people use and that is most widely applicable for back problems.

Here's how to do it:

1. Place the Backstretcher Original on the floor with the curved side facing up.
2. Lie on your back with your shoulder blades at the highest point of the arch
3. Bend your knees and place your feet flat on the ground
4. Let your arms relax beside your body or stretch them above your head
5. Hold this position for 3-5 minutes and breathe calmly through your nose

Tip: Do you feel the stretching is too intense? Then bend your knees more or place a towel over the backstretcher for extra cushioning.

Exercise 2: Lower back stretch with the Rolastretcher

The Rolastretcher combines traction with massage. By moving slowly up and down, deep muscles in the lower back are loosened.

Here's how to do it:

1. Place the Rolastretcher on a yoga mat
2. Lie down with your lower back on the rollers
3. Bend your knees and place your feet flat on the ground
4. Gently push off with your feet so that you roll back and forth over the rollers
5. Do this for 2-3 minutes, pause, and repeat another 2 sets

This exercise is particularly effective for stiffness after sitting for a long time. Read more about back pain caused by sitting for long periods and how to prevent it.

Exercise 3: Open upper back and shoulders

Many people suffer from a rounded posture due to office work. This exercise opens the chest and stretches the upper back.

Here's how to do it:

1. Position the backstretcher so that the highest point lies between your shoulder blades
2. Stretch your arms above your head and grab your elbows
3. Open your chest and breathe deeply
4. Hold for 30 seconds, relax, and repeat 5 times

Exercise 4: Lateral stretch (advanced)

This variation targets the side of the back and the oblique muscles. Only suitable if you have comfortably mastered the basic position.

Here's how to do it:

1. Lie down in the basic position on the backstretcher
2. Slowly turn your knees to the left while keeping your shoulders flat
3. Hold for 20-30 seconds and feel the stretch in your right flank
4. Switch sides and repeat 3 times per side

Exercise 5: Neck relaxation with the Neckstretcher

In addition to back exercises, you can use the Neckstretcher to target neck complaints. This compact stretcher fits perfectly under your neck and provides traction to the cervical spine.

Here's how to do it:

1. Place the Neckstretcher on a flat surface
2. Lie on your back with your neck in the hollow of the stretcher
3. Relax your shoulders completely and let the weight of your head do the work
4. Start with 2 minutes and build up to 5-10 minutes

Daily schedule: 15-minute routine

For best results, we recommend a daily schedule:

Excercise	Duration	Focus
Basic position	5 min	General back relaxation
Rolastretcher massage	3 min	Lower back, deep muscles
Open upper back	3 min	Posture, shoulders
Neck relaxation	4 min	Neck, cervical spine

Scientific substantiation: Research shows that daily traction therapy provides significant improvement in chronic low back pain after 4-6 weeks. Read more on our research page.

Frequently asked questions about backstretcher exercises

How long should I lie on the backstretcher ?

Start with 3-5 minutes per session and gradually build up to 10-15 minutes. Always listen to your body — pain is a signal to stop.

How often can I use the backstretcher ?

Daily use is safe and is even recommended for optimal results. Most users notice improvement after 2-3 weeks of consistent use.

Can I use the backstretcher with a herniated disc?

Traction therapy can provide relief for certain types of herniated discs, but always consult your doctor or physiotherapist first. The backstretcher works with passive traction, which is generally considered safe.

What is the difference between the Backstretcher and the Rolastretcher?

The Backstretcher Original offers static traction — you lie still and let gravity do the work. The Rolastretcher adds massage through the integrated rollers, allowing you to actively vibrate deep muscles loose.

Additional aids for home

In addition to the backstretcher there are more products that help with back and neck complaints. On bodybow.nl, you will find foam rollers and exercise mats that combine perfectly with your backstretcher routine.

Do you want more support for your back problems? View the complete range of back and neck care products on Bodybow.nl.