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The Best Back Stretchers to Improve Posture & Relieve Back Pain

Stretching your back is a simple way to improve the health of your spine and release tight back muscles. By increasing circulation and lengthening the spine, back stretchers can help relieve your low back pain.

You can get the benefits of a safe, deep lower back stretch without needing to go to a physical therapist when you use a low back stretcher.

Just 10 minutes a day devoted to stretching can protect your back, fight chronic pain and improve your range of motion. You’ll also get better posture and may even gain height.

One of the best aspects of this equipment is that it’s durable and long-lasting, and you generally only need to invest once to get long-term benefits.

This guide will tell you everything you need to know about back stretchers, including how they work and the benefits you can expect to gain from using one.

Then, we’ll review 12 back stretchers and choose the one that tops them all:

What Are Back Stretchers?

Low back stretchers are equipment designed to stretch your back while you maintain a comfortable position, typically lying on the floor.

Whereas stretching your spine on your own generally requires your back muscles to contract, the stretcher does the work for you so that your muscles can fully relax. This lets you get a deeper stretch for more therapeutic benefits.

Low back stretchers come in a variety of shapes and sizes. Although they can range widely in appearance, they generally have the same mechanism of action to produce the same intended results.

How Do They Work?

Back stretchers are designed to sync with your spine’s natural curvature and be comfortable enough for you to relax and stretch passively.

In other words, as long as you’re positioned correctly on the stretcher, you don’t have to do anything to reap the benefits of it.

When you use a low back stretcher, you decompress your spine, taking the weight off of it. You also increase the space between the vertebrae, allowing fresh blood to circulate your spinal disks.

Spinal disks need the oxygen and nutrients this fresh blood provides them in order to heal the spine and relieve pain. Stretching the spine increases a substance found in your spine called proteoglycans, which play a role in the spine’s self-healing mechanism.

You need to use a back stretcher on a regular basis to see the full results it can offer, but people with chronic low back pain have experienced relief within 2 weeks of daily low back stretching [1].


The Best 12 Back Stretchers

Whether you suffer from lumbar back pain or simply want to improve the health of your spine, trying a low back stretcher is worth the investment.

Let’s take a look at some of the best low back stretchers.

1. CHISOFT Lower Back Stretcher

Top Back Stretcher + Comfy Silicon Cover - CHISOFT Lower Back Stretching Device Seen Doctors TV +...
  • ✔ UPGRADED MODEL of ChiSoft Back Stretcher SEEN...
  • ✔ STRETCH AWAY BACK PAIN with CHISOFT BACK...
  • ✔SAY GOODBEY TO BACK PAIN with MAGNETIC &...

Pros:

  • Lightweight
  • Acupressure knobs
  • Comfortable silicone material
  • Magnetic therapy

Cons:

  • Difficult to adjust

The ChiSoft stretcher gives you three intensity-level options by letting you increase or decrease the arch. Whereas many back stretchers are smooth, the ChiSoft has acupressure knobs that align along the muscles on either side of your spine to help release tension.

It’s made of silicone so that it’s soft but hard enough for the acupressure knobs to penetrate muscle tissue. Another unique feature it offers is magnetic therapy. Its magnets improve cellular repair and blood circulation while you stretch your back.

Weighing in at just 2 pounds, the ChiSoft is lightweight to move around easily. Its drawback is that it takes a lot of strength to adjust it.

Also, the acupressure knobs can be too painful for people just looking for a comfortable stretch without the added acupressure feature.

See Prices >


2. Multi-Level Back Stretching Device

Sale
Back Stretching Device,Back Massager for Bed & Chair & Car,Multi-Level Lumbar Support Stretcher...
  • RELIEVE MUSCLE PAIN AND STRESS – With our...
  • LIGHTWEIGHT BUT STURDY – Made of premium quality...
  • PERFECT GIFT FOR YOURSELF AND YOUR LOVED ONES –...

Pros:

  • Can be used while in a chair
  • Small and lightweight

Cons:

  • Acupressure knobs can feel too hard and cause pain

This stretcher not only stretches your back at different adjustable levels of intensity, but also is designed for lumbar back support when you’re sitting in a chair.

Weighing in at just 1.4 pounds, it’s one of the most lightweight, small and portable back stretchers on the market. However, it’s durable enough to last no matter your weight or how frequently you use it.

Its drawback is that the material may be too hard for lasting comfort. It has small knobs that aren’t as large as the ones on the ChiSoft, but they can make the equipment too uncomfortable for those looking for a simple stretch they can relax in.

See Prices >


3. Naipo Back Stretcher

Sale
Naipo Back Stretcher, Yoga Stretching Mat with Heat, 4 Stretching Programs, 3 Adjustable Intensities...
  • ★【Innovative Therapy - Yoga Massage...
  • ★【4 Stretching Programs】 Equipped with 4...
  • ★【Release tension and improve full body...

Pros:

  • Comfortable, soft and padded
  • Folds up for easy storage
  • 4 air compression massage programs

Cons:

  • More expensive because of the extra features

With its heated yoga stretching mat, Naipo has created their own take on traditional back stretchers, with a more high-tech model.

It’s a soft, padded mat that unfolds and arches at the back, but supports you under your head, neck, shoulders and hips.

You can lay your legs out straight while you lay on the mat, or bend your knees with your feet on the floor.

Using the remote control, choose from arch heights for the correct intensity level. Plus, there are four yoga stretch programs you can select. Airbags inflate and deflate in different parts of the mat to stretch and gently massage your muscles, stimulating circulation and relieving tension.

The heating feature helps further release stiffness and warm the body in the winter.

Naipo has received raving reviews for this product because its adjustability and versatility makes it effective in treating back pain. Plus, it’s warm and comfortable to lay on and it’s easy to fold up to store away.

See Prices >


4. SOLIDBACK Lower Back Pain Relief Treatment Stretcher

Sale
SOLIDBACK | Lower Back Pain Relief Treatment Stretcher | Chronic Lumbar Support | Herniated Disc |...
  • ► STOP SUFFERING AND GET RELIEF FROM BACK PAIN...
  • ► GET BACK PAIN RELIEF WITHOUT DANGEROUS DRUGS...
  • ► CHIROPRACTIC TREATMENT WITHOUT VISITING A...

Pros:

  • Durable and long-lasting
  • Lightweight

Cons:

  • Spikes make it uncomfortable
  • No adjustability

What makes the Solidback stretcher unique is that it’s made of foam, similar to a foam roller, weighing just 1.3 pounds.

It gives you some padding but it’s firm enough to be durable and provide support without losing its shape. Its spiky design is made to release muscle tension, but many users find these spikes too hard and pointy to be comfortable.

If you’re expecting the Solidback to be softer because it’s made of foam, know that it’s no softer than plastic, silicone, wood or any other material.

Some users find the Solidback painful while using it, but find back pain relief afterwards.

Unlike the ChiSoft and Multi-Level Back Stretcher, the Solidback stretcher doesn’t adjust, so if it’s not at the right intensity level for you, that’s another cause of discomfort.

See Prices >


5. Magic Back Stretcher

Sale
Magic Back Stretcher Lumbar Support Device Posture Corrector for Upper and Lower Back Pain Relief
  • As doctor recommended:5 minutes twice a day of...
  • Helps relieve back pain & posture correction:...
  • Designed for people of all ages. Ergonomic design...

Pros:

  • Can be used in chairs
  • Easy to adjust
  • Comfortable

Cons:

  • Reported to break easily

Like the Multi-Level stretcher, the Magic Back stretcher is designed for low back support in chairs as well as for stretching on the floor. It even has a strap you can use to attach to your chair.

The acupressure knobs on this stretcher are small enough that they don’t cause discomfort while they apply pressure to release muscle tension.

It’s small and thin, which makes it easy to take with you for long car rides or for use at your office chair.

However, its material is thin and users have suggested that it can collapse or break when used on the floor as a back stretcher.

On the other hand, this makes it easier to adjust between intensity levels compared to a product made with firmer material like the ChiSoft.

See Prices >


6. True Back Stretcher Device

TRUE BACK for Back Pain - Spinal Traction Device for Back Pain Relief. Massage, Spinal Decompression...
  • TRUE BACK is natural, drug free, convenient and...
  • TRUE BACK relieves the body of daily stress,...
  • Relieve back pain, Reduce stress, Sleep better

Pros:

  • Covers a larger area on your back
  • Comfortable

Cons:

  • Less portable
  • Doesn’t adjust

What makes the True Back stretcher unique is that it has a slightly different arch shape than most low back stretchers.

Like the Lewonde back stretcher, it has more contact area so that you can decompress more of your spine in one stretch.

It has an opening in the centre so that the spine doesn’t press against the stretcher. On either side of this opening, there are ridges that apply pressure into your back muscles to help them relax as you stretch your spine.

Beyond those ridges, on the outer edges of the stretcher, there’s padding to protect your shoulder blades and provide better comfort.

The True Back stretcher weighs 4 pounds, so it’s a little more difficult to pack into a suitcase, and it costs more than most back stretchers.

However, it’s shown to be effective for many people with back injuries, so its unique shape may be worth a try.

See Prices >


7. BackBridge Lumbar Support

BackBridge (The Original – Adjustable Lower & Upper Back Stretcher for Lumbar Support, Spine...
  • INDIVIDUALIZED AND EASY TO USE BACK PAIN RELIEF -...
  • STAND UP TALLER & REALIGN YOUR SPINE - Achieve...
  • TAKE COMFORT, SUPPORT, AND RELIEF ANYWHERE -...

Pros:

  • Money-back guarantee
  • Highly adjustable and easy to adjust
  • Gives you a very low-intensity level to start out with

Cons:

  • More expensive

Like the True Back, the Backbridge is on the more expensive side. However, if you need a back stretcher that is more adjustable and lets you stretch at a very low intensity to get started, this is the one for you.

Whereas other adjustable back stretchers generally have 3 intensity levels, the Backbridge stretcher gives you 5. Plus, it’s easier to adjust, because instead of squeezing the equipment to change the arch shape, you simply stack or unstack the layers that create the arch.

If you’re not very flexible, starting with the first arch that acts as the base for the equipment will provide you with a very small arch you can’t find elsewhere. As your flexibility grows, you can increase the arch little by little.

Unlike many back stretchers, the Backbridge comes with a money-back guarantee.

Another benefit is that it covers a very large area compared to most back stretchers, allowing your spine to curve from the tailbone to the neck bone.

See Prices >


8. LEWONDE Back Stretcher

LEWONDE Back Stretcher, Lumbar Support, Neck Relaxer Pillow for Lower Back Pain Relief with 3...
  • RELIEVES CHRONIC BACK PAIN by allowing the muscles...
  • ERGONOMIC LUMBAR SUPPORT SYSTEM is the perfect...
  • IMPROVES YOUR POSTURE.It physically prevents you...

Pros:

  • Larger product incorporates more of your spine into the stretch

Cons:

  • Hard to adjust
  • Too hard
  • Less portable

The Lewonde back stretcher has an adjustable curve for stretching, and you can use it in a chair for back support as well.

It’s made of plastic, which may feel hard on the back and can become deformed over time with regular use. Because it lacks any sort of padding and has hard nobs, it may be uncomfortable for longer periods of use, whether you’re stretching on the floor or sitting in a chair.

The Lewonde stretcher also lacks a comfortable groove for your spine and instead has slots that aren’t ergonomically designed with your spine in mind.

It takes a lot of strength to adjust it and it can break in the process, so it’s probably not for people who like to change their intensity level on a daily basis.

On the plus side, if you find other back stretchers to be too small, the Lewonde stretcher covers a greater surface area and gives you a larger overall stretch in your back.

On the other hand, this makes it a little less portable than smaller stretchers.

See Prices >


9. Magic Back Support – 2020 Upgrade

Sale
Magic Back Support - 2020 Upgrade Multifunction Back Stretching Device Massager and Memory Foam...
  • Multi-purpose use:On the basis of the original...
  • Improve lumbar health:Multi-Level Lumbar Support...
  • Comfortable memory foam:Is made with 100%...

Pros:

  • More durable and has a higher weight capacity than the original model
  • Can be used sitting up or lying down
  • Comes with a strap for fastening it to the back fo your chair

Cons:

  • The strap is prone to breaking

Magic Back has come out with a new 2020 version of its back stretcher. Whereas the original was just plastic with no cushion, the 2020 release has a new cushion on it for comfort.

Plus, the company fixed the problem it had in the earlier version with durability — the new model isn’t prone to snapping.

Unfortunately, the strap used to fasten it on the back of a chair can break easily.

Nonetheless, it’s nice having a back stretcher that doubles as a lumbar support cushion. It’s easy to adjust and customers love the new Magic Back stretcher because it makes noticeable improvements in your posture if you use it regularly for sitting.

If you’re not ready for a balance ball chair but you don’t need something like a back brace, the Magic Back is a great option for improving your posture in a seated position.

See Prices >


10. Fitness Junction Back Stretcher

Sale
Back Stretcher - Back Pain Relief - Sciatica Pain Relief - Adjustable Lumbar Stretcher - Posture...
  • IMMEDIATE And EASY Back Pain Relief! Gentle back...
  • HELPS relieve sciatica pain relief & posture...
  • EASY to USE: Ergonomic design includes an arch...

Pros:

  • Easily adjusts to 3 heights
  • Affordable and comes with 2 extra massage tools

Cons:

  • Massage nodes along the stretcher can be too painful

The back stretcher made by Fitness Junction adjusts to 3 arch heights for different intensities. It has an opening down the centre to protect your spine, with nodes on either side to massage your back muscles.

Not only is it affordable, but the Fitness Junction stretcher also comes with two extra massage tools: a foot massage ball that sits on the floor without rolling away, and a spiky massage ball you can use on any muscle area.

The major complaint with the back stretcher is that the nodes that dig into your back are too painful.

If you only want to stretch and decompress the spine, you may need to choose another model.

However, the added massage can increase circulation and further relieve back tension. Happy customers have reported getting used to the feeling of the nubs on their back over time. Plus, you can place a towel over the stretcher when laying on it.

Another benefit of this model is that it’s easy to adjust and doesn’t take a great deal of strength when you want to change the arch height or fold up the stretcher.

See Prices >


11. North American Health + Wellness Back Stretcher

North American Health + Wellness Back Stretcher - Arched Design for Superior Stretch, Black
  • RELIEVE PRESSURE alleviate neck and back pain with...
  • MAXIMIZE FLEXIBILITY consistent use will increase...
  • IMPROVE POSTURE eliminate slouching, back...

Pros:

  • Soft, padded and comfortable
  • Low-intensity level for beginners of senior citizens
  • Doubles as a lumbar support for chairs

Cons:

  • Not adjustable
  • Its low intensity may not provide sufficient spinal decompression

The North American Health and Wellness back stretcher is made with padded cushioning and soft leather, with a gap in the centre to protect your spine.

As opposed to the hard plastic or wood back stretchers, this model is comfortable. It’s not adjustable, but its arch is low and beginner-friendly.

It also doubles as a lumbar support you can place behind your back at your desk chair for better posture.

Customers who love this product say it helps them breathe better when they use it, and it improves their posture with continual use.

The one catch is that you won’t get a higher intensity if it takes a deeper stretch to decompress your spine.

However, the low price and durability of the North American stretcher makes it a great buy, and a no-brainer if you find other back stretchers uncomfortable or too intense.

See Prices >


12. Belmint Electric Back Stretching Mat

Sale
Back Stretching Electric Mat - 4 Stretching Programs for Physiotherapy at Home - Full Body & Back...
  • FOR ALL BACK PAIN TYPES: Whether you’re...
  • ELECTRIC MAT WITH 4 AUTOMATIC STRETCHING...
  • DESIGNED WITH THE HELP OF A CERTIFIED YOGI MASTER:...

Pros:

  • Provides multiple massage functions to tackle 4 “stretching points” on the back
  • Easy to use with remote control
  • Ergonomically designed with yogic and chiropractic practices in mind

Cons:

  • It’s not one-size-fits all
  • May not provide the intensity you need in a back stretcher, especially at the arch

Comparable to the Naipo electric back stretcher, Belmint’s electric back stretching mat unfolds and plugs in so you can lay down for an automated massage and stretching experience.

Designed in consultation with a certified yogi master, the Belmint mat focuses on ergonomic perfection for stretch positions that provide relief.

There’s a convenient remote control for adjusting the settings between the 4 programs, which stretch, twist, decompress and stimulate your spine at the push of a button.

While some shorter and taller users struggled to adjust to the height of this stretching mat, others simply re-adjusted the position of their head by placing their own head pillow down on the mat and aligning their back.

While some users complain the stretching isn’t intense enough, users with back pain report relief using this product.

See Prices >


OUR PICK: The Best Back Stretcher

North American Health + Wellness Back Stretcher - Arched Design for Superior Stretch, Black
  • RELIEVE PRESSURE alleviate neck and back pain with...
  • MAXIMIZE FLEXIBILITY consistent use will increase...
  • IMPROVE POSTURE eliminate slouching, back...

We’ve looked at back stretchers with an array of features, so the best one for you will depend on your unique needs, as well as your budget.

To get the best bang for your buck, the North American Health + Wellness back stretcher is a great option, especially because you can also use it to improve your posture while sitting.

Sale
Naipo Back Stretcher, Yoga Stretching Mat with Heat, 4 Stretching Programs, 3 Adjustable Intensities...
  • ★【Innovative Therapy - Yoga Massage...
  • ★【4 Stretching Programs】 Equipped with 4...
  • ★【Release tension and improve full body...

The Naipo yoga back stretcher is the best back stretcher for its advanced features that add to its therapeutic value.

Between the heat feature, air compression and auto-adjusting back arches, it provides the best, most versatile experience—while all you need to do is lay on the comfortable, padded mat and use the remote control.

BackBridge (The Original – Adjustable Lower & Upper Back Stretcher for Lumbar Support, Spine...
  • INDIVIDUALIZED AND EASY TO USE BACK PAIN RELIEF -...
  • STAND UP TALLER & REALIGN YOUR SPINE - Achieve...
  • TAKE COMFORT, SUPPORT, AND RELIEF ANYWHERE -...

The BackBridge is also a great option as it gives you the ability to customize your stretch better than any other.

It’s made of durable material but is easy to adjust at the same time. If you need a back stretcher because you’re looking to relieve back pain, you may not have much flexibility.

If you have a back injury, stretching too far can worsen your condition. The lower intensity levels the BackBridge provides lets you safely and slowly work your way to better back flexibility.

Although it’s pricier than most back stretchers, it has a money-back guarantee, so you can’t go wrong giving it a try.


What to Look for When Choosing a Back Stretcher

If you decide a low back stretcher is what you need, here are the features you want to look for when choosing the right one.

Comfort

A good back stretcher fits the curvature of your spine and lets your lower back muscles relax naturally when you lay on it. Although you should feel a stretch, you shouldn’t feel too uncomfortable.

Look for a back stretcher that is well padded so that you can hold a stretch for longer without discomfort.

Adjustability

With regular stretching, your lumbar back will get more flexible. It’s important your back stretcher lets you adjust the intensity of your stretch.

This way, you can use a lower intensity when you’re first starting off or on days when you have more stiffness. You’ll want to be able to deepen your stretch to keep getting the same benefits when you’re more flexible.

Easy to Store

If you’re using your back stretcher regularly, you’ll want to be able to move it around easily.

Look for one that’s not too heavy or bulky if you want to be able to easily put it away and take it out again when you need it.

Warranty

There’s no one equipment that works the best for everyone, so if you’ve purchased a back stretcher that wasn’t comfortable for you, you’ll want to return it.

If you choose a stretcher with a money-back guarantee warranty, you can get your money back if it doesn’t work out.


Low Back Stretchers vs Inversion Tables: What’s the Difference?

While low back stretchers and inversion tables offer similar results, there’s a significant difference between them.

Whereas inversion tables give you all the benefits of inversion therapy, low back stretchers work simply by stretching the spine.

Low back stretchers offer a more straightforward way to relieve tension from your spine and they cost less.

However, a fully upside-down position uses your body weight and gravity to decompress your spine, giving you a more powerful stretch.

Although back stretchers promote better circulation by stretching out tight muscles, inversion tables are even better at boosting blood flow–especially to your head–because you’re literally turning upside down.

Inversion tables also stimulate flow in your lymphatic system, which helps your body eliminate toxins and waste.

On the other hand, inversion tables aren’t for everyone. If you have eye problems, a heart condition or other medical issue that makes inversion dangerous, a low back stretcher is the best way to get similar benefits [2].


What Are the Benefits of Using a Back Stretcher?

Aside from the main benefit of reducing low back pain, low back stretchers improve your spine’s flexibility by loosening muscles around the spine that have become tight and stiff over time.

They also strengthen your back and boost circulation so that damaged muscles can heal.

Using a back stretcher improves your posture by simultaneously strengthening and loosening your back muscles. This helps prevent chronic back problems and acute injuries caused by misalignment, such as sciatica, slipped disk and bulging disc.

Stretching your spine with a low back stretcher could potentially even increase your height by lengthening your spine and improving your posture.

In addition to these long-term benefits of back stretchers, they also relieve short-term tension and stress, and they boost blood circulation.

A boost in blood flow can uplift your mood and improve your energy levels, and promote better health and well-being overall.

Stretching your back with a back stretcher is safe in general, but using it incorrectly could cause injury. Be sure to read the instructions provided with your back stretcher before you try it out.

It also helps to consult with a physical therapist or chiropractor to make sure you’re stretching properly and getting the most out of your equipment.

If you have a spinal injury or severe pain, consult with a professional before trying out any new equipment such as a back stretcher.