The Best Hot Tub Stretches for Back Pain

African woman feeling backpain tired of computer sit on sofa

If you suffer from chronic or even periodic back pain and are looking for a natural way to gain some relief, look no further than your hot tub. Experts around the world recommend hydrotherapy, or warm water immersion, for pain relief. The heated waters of your spa helps your muscles relax while jet massage eases tension and stiffness and encourages increased healing blood flow to sore or injured areas.

When stretching is added to the routine, you can achieve even better results. Stretching in your spa will make your muscles more pliable and help you to achieve a wider range of motion. This helps not only to rid the body of tension but to improve flexibility and mobility too.

With that in mind, let’s take a look at the best stretches for back pain:

1. Hip Flexor Stretch

While this stretch doesn’t specifically target your back, relieving tension in your hips and thighs can bring relief to your lower back as well. Standing in your spa, hold onto the edge for balance and put one foot up on the seat behind you. Make sure that the foot on the ground is pointed forward and that your knee is slightly bent. Slowly push your pelvis forward while tightening your glutes and hold for 20 seconds. You’ll feel a nice stretch on the front of your hip and thigh. Repeat three times on each side.

2. Standing Back Stretch

Stand in the middle of your spa, feet shoulder width apart, knees slightly bent. Place your hands at your hips and gently bend backward to the point of tension, not pain. Hold this position for 10 seconds for a stretch in your lower back and the front of your hips.

Slowly stand upright and repeat the stretch two or more times.

3. Lateral Trunk Stretch

Sit comfortably in your hot tub and raise one arm over your head, resting your other hand on your thigh for support. Bend to the opposite side until you achieve a good stretch down your ribcage. Hold for 20 seconds and then stretch to the other side. Repeat two or three times on both sides. This will help release tight muscles around your spine.

4. Hamstring Stretch

Sit in your spa, spine in a neutral position and stretch one leg out in front of you. Flex your foot and lean forward at the hips, stretching your arm toward your toes. It’s OK if you can’t grasp your toes. Simply lean forward to the point of tension and hold for 10 seconds. You’ll feel a nice stretch down the back of your leg and a release of tension in your hips and back. Switch legs and repeat two to three times on each side.

5. Torso Twists

Having strong core muscles can help alleviate back aches, making this a great stretch that doubles as a toning exercise. Sitting or standing, hold your arms at your sides and raise your forearms up like you’re doing a bicep curl. Hold that position, tighten your abs and then twist left and right. Hold each twist for three seconds and repeat for at least 20 twists on each side.

Safety Tips

Make sure your doctor approves any stretching regime before beginning. When performing the moves, be sure to keep your knees soft rather than locked and hold the stretch without bouncing.

Sundance Spas Netherlands

If you’re ready to reap all of the health benefits a hot tub has to offer, Sundance® Spas should be your first and last stop. Whether you’re looking for a 2-person hot tub, 4-person hot tub or 6-person hot tub, your local dealer in the Netherlands can help.

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