Back pain? The correct way to use a back stretcher for lower back pain

Hi Everyone, this is just a little video explaining about the importance of maintaining a neutral spine where possible and how to best use a back stretcher for a gentle decompression treatment at home. I recommend about 10-15 minutes a night on one one of these if you are a low back pain sufferer. They are really great when used correctly!
Super cheap to buy on Amazon. you can purchase this particular stretcher here: www.amazon.co.uk/gp/product/B...
(affiliate link)
great to have lying around the house if ever you put your back out.
I hope this video enables you to get the most out of your back stretcher

[@joanshillingford28]

Just got my back stretcher today and wanted to make sure that i used it correctly so i decided to search you tube for tutorials. I am so grateful i came across your video because i do suffer from lower back pain. You tutorial was very clear and precise. Thank you.

[@SURAIYASHIFA]

does your back sounds 😢

[@krishankantpatel6170]

Good

[@jamesbutler3405]

Ditto. New to this, and you have the best instructions I have come across. Thank you!

[@MichaelWilliams-rd3bl]

It would really help if you could tell us which way round we put the back stretcher does the narrow end go at the top it's simple but very important question. Thank you.

[@joeduffy3309]

@@MichaelWilliams-rd3bl She shows it at 4:20 and again at 6:00

[@miguelramirez1536]

I’ve been doing this wrong for years, I kept those instructions for years too thinking that was the way. Just put it on my lumbar 4,5 and feeling the difference immediately!

[@willmcnaughton6363]

This was greatly helpful, just ordered one. Great to see how best to get on and off the contraption. Chiropractic sessions changed my life. I recommend anyone suffering from back pain to give one a call. Thank you so much for taking the time to show the correct way to achieve decompression. Many thanks. 💐

[@prasadmadushan]

Love the way you explain with demo.

[@DeanTheDoctor]

Thank you dear sister. These are the kind of demonstrations that people need to be able to apply to their lives and perhaps one day will be the standard of which all manufacturers uphold to their works to best guide and support their communities. Stay awesome out there and thanks for making videos. 😊🌎✨

[@michaellaangelasantos4509]

Thank you so much I am currently suffering low back pain, been trying other video tutorial but yours is effective.

[@dabindersandhu5643]

Thank you a very good explanation how to use this equipment correctly

[@ve3lty]

Thank you for the instructional video! I just ordered one of these, and I’m glad I came across this video before actually using it. I have L4/5 back pain and it’s nice to know where I can place the device for the ultimate treatment. Thanks again much appreciated!!

[@jeromerodgers7234]

Very good instructional video. It explains and reaffirms what I already thought about the positioning of the stretcher. I have the lower disc problem.Thank You.

[@nigelsmith2255]

Thank you for providing such an informative tutorial on how to target specific areas of the back effectively using this device. I received my board today so I couldnot have viewed this video at more opportune moment!

[@jackknopjes2892]

Wow can definetly feel that much needed stretch now in lower back using your method.. Thank-you kindly for your great video.

[@FloHallach]

Very helpful, since I just got one of these for Christmas and the explanations tell you to slot it in right in the middle of your back, when I felt the urge to slide it downwards the whole time basically!

[@jamesfish2132]

Using this advice with the back stretcher was a game changer for me

[@mazzozzy8218]

L5 is Just where my problem is so thank you so much for this advice 😊

[@rickroy4556]

Thank you so much for this video. I just purchased a back stretcher. I'm quite happy with it; but it came with absolutely ZERO instructions. This was very helpful.

[@BobMinelli]

I've never had one before and this was a very informative video. TY! 🌱

[@humanchildofgod3126]

Just watched your video about SCIATICA. Thank you!! You give the GIFT OF KNOWLEDGE!!

[@carlamartinez1208]

I had upper back pain and lots of tension in my neck, I basically did what you said, to target the pain and I’m so glad I seen this video cause I would have just continued to do it in the small of my back with no results! Also I bought mine at five below for $5 and it works great. Just wanted to mention that cause I looked into other places and the lowest I seen was $10. So it could save you a couple bucks

[@jeriyonka4176]

No wonder I’m having discomfort and pain on lower back, I was doing it wrong Thank god for this video.

[@jasonjjj27]

Thank you for showing me about the high point is where you get the most decompression on these things. Knowing this I can now target problem areas.

[@humanchildofgod3126]

THANK YOU❤️❤️. You have given me the gift of knowledge! I have slowly gotten out of bed after 7 days with left side sciatica pain. I ordered a back stretcher on Amazon out of pure desperation!! Your guidance has been appreciated by me beyond words!! Make a video about sciatica and use of this board for people like me!!!!!!

[@mike_nba]

amazing! i feel much better after buying a strecher and doing these excercises. best tip about how to position your waist for lower back pain! top!

[@lukerodick6649]

Fab video I have a protruding disc in l5 s1 so this was perfect as I’ve used a back stretcher today for the first time and I was doing it wrong, thanks very much for this great video

[@tsd811]

Amazing thanks for this. I’ve no idea why manufacturers don’t have simple instructions

[@sumo5592]

Thank you this was very helpful

[@alemar3271]

Thank you for this highly informative video. I purchased an identical product online and there were no explanations in the manual as to how to utilize the product, only how to adjust it. I wasn’t sure if the pressure and stretching I was feeling was a healthy thing, so I was glad to find your video, as I had even stored the product in the closet because I discontinued using it out of confusion. Thanks again!

[@MsValove4]

This video was very useful. I wanted to research it before I purchased one. Thanks.

[@Skrumlen]

Well explained and informative, hopefully more people see this. Have nice day! :)

[@tirtha002]

Thanks for sharing this informative video

[@user-ro3cn5jx5x]

Thanks for the great video, very informative and now I know how to use the stretcher effectively. Thanks for taking the time to do it.

[@brackley1111]

Thank you. You verified what I felt, I had it too high. Cheers

[@Petermoulton298]

Super helpful! Thank you!

[@orborbea9844]

Just ordered one , should be here tomorrow. Thanks for this. Without you I would’ve never used it the right way 😅 Thank you are great 😍

[@precociaparlow7791]

Awesome video! I bought one from amazon and I’m glad I saw this to help specifically with my lower back!

[@arcane2152]

Thanks for sharing! I have the exact same product that I started using for the first time today and because of you I used it safely and correctly. After 5 minutes of use I feel so much better and your technique saved me from injuring myself. : D

[@Corypheuss]

Thanks abunch, this was super helpful

[@mangeshpatil3463]

Thanks for guidance😊👍

[@decayingwhale]

Outstanding and thank you!!!

[@marcosmacalele5797]

Great video thanks. Just bought one. Got lower back DDD.

[@egospeltz9486]

Thanks am doing it right now, really i used to do it wrongly and i used to get pain so thanks a lot.

[@kirkc8242]

Thanks for the help.

[@kixjavier]

Thank you for this guide

[@suetowse4073]

So glad I found your video. I wasn't positioning my back stretcher correctly, and your tutorial made such a difference. I have subscribed!

[@chirogen1954]

So glad it has helped. Thank you for the support :)

[@gerardmckeown3618]

Great video,thank god I found this,was doing it wrong and was so uncomfortable 👍

[@mkironman55]

.I've had my unit for well over a month now and haven't used it. I watched a few videos and the way to use it was the wrong way. I,m glad I found this video. I don't like the idea of doing anything to my spine that may aggravate the situation. So thank you for this info. It's much appreciated. I also like e the prop that you used to illustrate what is going on.

[@mangalsingh4036]

Really helpful video, clear instructions and demonstration by you. Realised I was doing it incorrectly to tackle my lower back pain. Thank you keep up the good work.

[@justnett9235]

Thank you. I brought a back stretcher a couple of weeks ago but haven’t used it yet.

[@TheAquaticGeek]

Thank you, I was doing it wrong! I have an L4/L5 & L5/S1 problem

[@TheFanaticalDragon]

Thank you so much for this! When I bought a back stretcher ( to try and help lower back pain) it came with zero instuctions whatsoever, this helped me a huge amount!

[@kieran4949]

Thank you for your video, I have lower back compression and have just bought one of these so the positioning part and getting on and off it was very helpfull. I was a bit worried about using it for my condition but you have put my mind at ease.

[@92_Azhar]

Thank you Gen.

[@Otter.dreams]

keep up the videos thanks for the help

[@user-th9ux8iz2g]

Excellent explanation 👌

[@slairy]

Thank you - I was wondering how to best use the device

[@br1081]

The way you place the stretcher makes sense, and its curious that all of the U tube videos on these back stretchers, they have you place the stretcher all the way to the middle back lol!, with their butt on the floor.... I was doing it like that, but seeing your video, it made sense right a way that the center part should be directed toward the problem area you want to stretch, and I noticed that it was more comfortable doing it this way... before i was struggling with the arching of the middle back, since I have to place it more in the lumbar region, once I moved it down it felt more relaxed.... so thank you!

[@Mirrorgirl492]

What a helpful and clear explanation,thank you so much. Watched this before using the back board and feel like I have avoided some mistakes. Thank you again.

[@chirogen1954]

You're very welcome. Glad to have helped 😀

[@sugarray7456]

Thank you for the facts!

[@w.7194]

I bought mine forb3 dollars at a salvation army store but had no instructions so this was great...thankyou....and it now is helping much more than originally.

[@cathleenorourke2789]

This just made my back feel the best its felt in week thank you!

[@chirogen1954]

👏👏👏👏

[@spopospopo]

​@@chirogen1954hi can this help me I have scoliosis can I send you photos to show me the right exercises please

[@daverogers2240]

You have just got a new subscriber.

[@janayalove9962]

Thank you so much!!

[@chrissoriano]

Thanks so much for this advice! I had no idea I was doing it wrong! I corrected it and placed it at the peak of where the pain is in my lower back. Starting it for the next 30 days to see if it makes a difference 🙏

[@jacelo]

Notice any relief yet?

[@HaggenKennedy]

It's been 9 months since you've posted this. Give us an update when you can!

[@chrissoriano]

@@HaggenKennedy the pain hasn't gotten worse, and with exercise and being aware of my posture it's been about the same.

[@alanwhite5559]

Thank you for the information may have saved me from more damage by incorrectly placing it 👍

[@amancalledcraig]

Thank you so much!

[@jamieeast7645]

Thank you so much for this video I just got one of these and did it the way you said not to do it and it was super uncomfy and I am going to try the way you say to do it and see if that helps.

[@krishankantpatel6170]

Thank You Very Much

[@seanjopson8685]

I've been doing it the wrong way for the first few days, my lower back pain has gone worse. Glad to have found you're clip which is great, gonna give it a go properly now. Happy Christmas

[@chirogen1954]

Good luck, hope you get some relief for Christmas

[@vanyc5716]

Thank you! I was ready to return it until I saw this video.

[@kbballer22]

Genevieve is a godsend. Thank you 🙏🏾

[@drewaustin4374]

Thanx So Much ♥️

[@georgidla6156]

EXACTLY! nobody talks about that you have to put your painful spot on the top - i did a quick research about half years ago and i thought i have bought another piece of s##t. this video in anothe starting episode of back pain helped me to frontrun the coming weeks of terror and i fixed it at least for today :D in couple of minutes

[@humanchildofgod3126]

Thank you❤❤❤USA, Illinois.

[@snehasis.]

Thanks for video

[@jutkarsh162]

Loved the info. Can you please make a video on loss of lumbar lordosis and it's excercises.

[@eugeniovega8013]

I was doing it wrong, thank you.

[@rommulo2007]

Hello. Congratulations on the great explanations! How do I position this back stretcher to treat hypercifosis?

[@chirogen1954]

Hi there, hyperkyphosis is not a lumbar complaint and this is generally for the Lumbar spine. You could try positioning the stretcher broadly under the hyperkyphosis for a bit of a stretch in the thoracic region but this item is generally more appropriate for the Lumbar spine.

[@SkateClipsAndTips]

Good thing I googled about the stretcher, because no clear instructions came in the box. I just did it the right way and actually felt the stretch. Glad I stopped doing ut daily after purchasing it, because I was wondering if I was doing ut right or not

[@deanmcclymont7613]

Great Video, thanks for this. My Physiotherapist has called out my poor posture., after years of working with computers and sat at desk. She mentioned about about some stretches I. could do which would help push my shoulders back. She did say about. using a roller, just below shoulder blades and lying on that for a few mins. However, I have one of these so could I use that with the peak going just underneath my shoulder blades? Do it work that high up? Thanks in advance.

[@allthingsblessed]

Thank you

[@Hasans01]

Thank you so much for uploading these guidelines. Actually it's not mentioned in the user manuals on how to correctly use these stretchers which is a pity. Any further information on using it around neck and thoracic regions?

[@chirogen1954]

I wouldn't generally advise use for Thoracic or cervical region but you can get a similar device for the neck on Amazon as well. They do heated ones as well which is a bonus :)

[@RobertClavin508]

I have one that isn’t nearly round as that. Start slow. It works so well

[@miguelramirez1536]

Subscribed! ❤😊

[@mcdeigo]

thank you for the video very helpful. how long should one stay on this device? is staying on too long bad?

[@chirogen1954]

About 10-15 mins :)

[@judyfrances9517]

Thank you. I was experiencing a lot of discomfort using the back stretcher as per their instructions. It felt good to pop the spine but basically it left me hurting and needing to get off after just a minute. This is way easier on my spine, could feel it stretching my lower back and with no discomfort. Thank you so much.

[@huthmanjagun2639]

This video can only come from a Chiropractor. You should perhaps have a cut from those sellers or makers of these back stretchers with flimsy information in English then French, Spanish, Italian, German & Dutch. The insight from the spine analysis is very easy to comprehend and the demonstration for effective treatment & where/ how to position stretcher; with the peak of the stretcher used to alleviate where the issue is ie if lower lumber, L4-L5 region. Many thanks ChironGen, fabulous!. I can now get the best use of my stretcher which only came in a day ago.

[@chirogen1954]

Glad to help :)

[@genecox1045]

I have scolosis.. and hopefully this will work for me

[@stefanoarunzutunz6630]

Thanks that was very clear and instructive ! I'm single, in case..

[@alantuite6030]

Hi , excellent informative video very clear how long should I spend on the back stretcher and how often is it recommended to use it ? Many thanks.

[@chirogen1954]

You can use it daily- 10 mins :)

[@alantuite6030]

@@chirogen1954 thanks 👍

[@bphater31]

Thanks

[@fdgruntpd0]

Great video. I’ve been doing it wrong the whole time! Question though…I’ve readjusted the stretcher to treat my L4/5/S1 herniations and almost immediately felt tingling down my leg to my feet. Very similar to other stretches. Just making sure This is normal Or a sign I’m Doing it wrong? Thanks!

[@chirogen1954]

Hi there, you shouldn't be feeling tingling while on the stretcher. Disc herniations vary quite alot in type and severity though and it's the after effects of the stretcher that are more important. Any worsening in symptoms, particularly in the leg in the 24 hours after the stretcher means it's not done you any favours. If the tingling goes away after the stretcher and you feel fine afterwards then it's likely ok

[@DeanTheDoctor]

Each one of our situations are different, so it is hard to say for sure without knowing the history that led to where you are, but it may be that the tingling is just your body's way of signaling that the reconnection of the flow and signals of the nerves that may have been previously pinched off are now being allowed to flow and resume their optimal position and state of function and it may be that if you perform the practice long enough, you will successfully allow a space of time that allows your body and your discs to heal and reset. I know that in pursuing getting rid of lower back pain, that that depending on the severity, it may feel that we're making things worse when we're actually allowing the body to heal and that the pain is from the signals reconnecting within the body and if we give the practice enough time, we will cross that threshold in which the body can and will successfully recover that disc. After all, it took many years if not many months for many of us to be experiencing the symptoms we are now and we shouldn't expect a cure overnight or even in the next few days. As in all things that we do, persistence is the key to wellness. I would go slowly, measuredly, take frequent breaks, have enough fluids, and be persistent to allow enough time and decompression for the body to recover. We're each different, and while it's hard to say for sure, each of us want the best for one another and none of us would wish to give information that isn't suitable for one another's circumstance and can only share from the experiences we have gained and do the best we can to help guide one another. Blessings and thank you for taking your path of wellness. 😊🌎✨

[@topgun12fly]

Good explanation of how to use the back stretcher. Should I keep my legs bent or straighten them out, and for how long?

[@chirogen1954]

I would advise legs bent. It unloads the discs a bit more. About 10- 15 mins

[@MrGflan]

Thank you! I have a question for you, if you can be so kind. I had a scoliosis corrective surgery at 17 years of age with Harrington rods fused to my spine from T to the L3 region. I am 40 now. Can a back stretcher be bad for someone with a fused spine? I work out regularly, but I do get pain from below my fusion in L4-5 due to some prior disc bulges. Am I better off doing something more minimal for my spine or can I still benefit from a stretcher? I do get some tingling in my legs when I use the stretcher. Is this potentially bad? Thanks

[@chirogen1954]

I would not have thought that a back stretcher would cause you any harm. It will be unable to apply traction to the areas that have been fixed by the rods but it is a common thing that when some segments of the spine are fused/fixed that the segments that are left mobile undergo more strain. I would keep the peak of the back stretcher very low to target the segments that are not fused and keep it on a gentle setting. It shouldn't be causing pins and needles in your legs though so perhaps it would be a good idea to see a professional just to see if pins and needles is caused my something else.

[@MrGflan]

@@chirogen1954 thank you! I had intense sciatica years ago, but it actually went away over time with cortisone injections and stretching. I know I have to be mindful of my nerves in the back but it has been a long time since I have had medical treatment. I was doing the back stretcher the wrong way (prior to your video) so perhaps I pushed on it in a not so good way. Also, to add to my issue, I have an osteophite, large calcium deposit on my lower spine, and the doctors said i had to live with it the best I could, but it does make it difficult to rest against hard surfaces. So, when I do the back stretcher the plastic parts (beside the foam) push on the osteophite and make this uncomfortable. So I think I have to modify it to make the whole thing somewhat padded. So, I’ve got my issues but I’m thankful that I lost a lot of weight, keep active and do what I can to keep my nutrition solid. When I was overweight, my back pain was a lot worse, obviously due to the pressure from the weight and lack of core strength. I appreciate your help. When I lay on my stomach and do the stretch that way with my elbows on the floor in front it seems to relieve disc pain too. I’ll keep experimenting within my pain tolerance thank you!

[@mdecicco141]

Apparently, I was using this all wrong, thank you for the video.

[@mdecicco141]

And yes, much better when used correctly 👍🏼

[@Technica1_]

Thanks for this. Can you also use it on the upper back for Kyphosis / posture?

[@chirogen1954]

You can lie on it to improve thoracic extension mobility but you would be better off trying to improve that with active exercises like wall angels. Don't try to remove the thoracic kyphosis, it is supposed to be there. It only becomes a hyperkyphosis with prolonged poor posture which is better addressed with exercise or specific conditions such as scheurmans.

[@paulwestcott8171]

This is very useful to know as I was using it the wrong way then, thanks. One thing not mentioned in the video and I was wondering, as these stretchers can be adjusted to have a higher curve do you recommend just having it on the lowest one, or can using it on a higher curve make much of a difference or could actually potentially be more harmful by giving to much of a bend on your back. I suffer from lower back pain as mentioned in your video and have herniated a lower disc in the past. Just wondering if the higher curves on the back stretcher is used for different back issues. Thanks again for the video.

[@chirogen1954]

High Paul. I would always recommend started at the lowest just to make sure that your back tolerates the traction and then you can test how it feels on the higher settings. People have different degrees of lordosis in the lumbar spine, there isn't a 'normal' angle really so having different settings can help make the stretcher more usable for a wider range of backs. I probably wouldn't use the peak of the higher setting in the upper-mid lumbar region as it will likely jam the facet joints into extension. Could be particularly painful if there is arthritis in the spine but positioned correctly the higher setting can create a good amount of traction for the lower spinal segments, which account for 60% of the lumbar curve so depending on how "curvy" your own lower spine is you might find a higher setting excessive. Hope this helps.

[@paulwestcott8171]

@@chirogen1954 Thank you for your very informative reply, very helpful and much appreciated.

[@kwadwoagyekumoppong159]

This was very helpful. Quick question though, can the back stretcher be used to treat the cervical vetebrae?

[@chirogen1954]

Not this kind, but you can get a similar product for the cervical spine.

[@beccafoster9116]

Great video, thank you. Is it meant to hurt a bit when laying on this ? I have the one in your video and when I’m laying on it, it hurts in my mid back to the side of my spine but it feels like a good pain (if that makes sense)

[@chirogen1954]

It depends on how pronounced your spinal curves are. If you have an increased curve in your mid back then it may be compressing those joints into extension. If this is the case then putting a cushion under your mid back to raise it slightly should help. But also if its a good hurt and doesn't cause you any problems after finishing with the stretcher then it is more than likely ok

[@beccafoster9116]

@@chirogen1954 thank you ! :)

[@astagg5840]

When using for lower back pain like you show in the video should we always have knees bent or can the legs be straightened too? I have a disc bulge at L5/S1 and straightening of the normal lumbar lordosis. What would be the optimal position to use to help regain the curve and decompress L5/S1? Thanks for the video as so far I have been using incorrectly so looking forward to using it correctly

[@chirogen1954]

I would advise legs bent. Even without the stretcher legs bent takes pressure off the disc. Often people with disc problems who are uncomfortable on their back will get relief with their knees bent, so I would do the same with the stretcher.

[@tangochef526]

Very informative video. This will help me use the equipment properly. Technical suggestion: wear a wireless lavalier microphone to improve sound quality and intelligibility. My favorite is the Sennheiser MKE2. Don't know what you're using for video, but see if you can place something on your mark and pre-focus to be tack sharp.

[@chirogen1954]

Yes. I do sometimes use one now. This was my first video. I didn't have good equipment and the room was fairly empty. Thanks for recommendation 😀

[@alhassanbarrie-networkglob6070]

Very nice well explained and where do we get this back stretcher ? Amazon ? eBay or elsewhere like where please ?

[@chirogen1954]

There is a whole selection on Amazon 😀