When it comes to exercise, it’s essential to ensure that you warm up and cool down properly. Stretching is one of the most important parts of your pre-workout and post-workout routine and can make all the difference in how well you perform and how quickly you recover. Often overlooked, stretching is key to avoiding injuries and getting the most out of your workouts. Fortunately, there are several tools available that can help you stretch correctly and effectively. One such tool is a back stretcher – also often referred to as a posture corrector, this type of simple to use device is designed to help improve posture, mobility, muscle tightness and flexibility in your neck and spine. Using a back stretcher before and after exercise can help you gain greater range of motion in the muscles surrounding your spine as well as help reduce stress and strain on the surrounding ligaments.

Before exercising, using a back stretcher can assist in warming up your muscles by increasing blood flow to the area. This helps in reducing the risk for injury during exercise as it loosens tight muscles around the spine, which helps prevent excessive force from being placed on them during physical activity. Additionally, using this device helps prepare your body for more intense activities by improving flexibility in your lower back muscles.

These days, many of us spend way too much time staring at screens and sitting – not always in a perfect ergonomic position.

You may have heard that ‘sitting is the new smoking’. Sitting for prolonged periods increases your risk of chronic health problems such as heart disease, diabetes, and some cancers.1

But sitting can also be a major cause of back, neck and leg discomfort, and increases the stress on back muscles and spinal discs.2

That’s one of the main reasons that a good back stretch can be beneficial – even if you’re not about to exercise. But if you are planning on exercising, it becomes even more important.

Stretching can help you improve your overall flexibility and range of motion.7 But best of all, it will help decrease your risk of injury.3 In fact, according to the highly regarded Mayo Clinic, better flexibility may help in the below areas:3

  • Improve your physical performance

    Stretching before and after exercise is essential for improved physical performance. Not only do dynamic stretches reduce the risk of injury, but it also helps to prepare your body for exercise, and cool down properly afterwards. A back stretcher can be a great tool for improving your stretching routine before and after exercise.

  • Decrease your risk of injuries

    Stretching before and after exercise is important in order to decrease your risk of injuries. By properly stretching before and after a workout, you can reduce the likelihood of strain, pulled muscles, and other accidents that can arise from overly intense aerobic activity. A back stretcher is a helpful tool for warming up and cooling down properly by providing support to the spine while stretching out the muscles in the lower region.

  • Help your joints move through their full range of motion

    Stretching before and after exercise is a key component of any successful workout routine. It helps your joints move through their full range of motion, reduces the risk of injury, and improves both flexibility and performance. A back stretcher can be an effective tool to help you warm up and cool down properly.

    Using a back stretcher can help improve your joint mobility by allowing you to lengthen tight muscles and target areas that may be difficult to reach with traditional stretching techniques.

  • Increase muscle blood flow (which means more oxygen to the muscles)

    One of the key benefits of stretching is increased muscle blood flow which allows more oxygen to get to the muscles. When you stretch your muscles, you are essentially increasing their flexibility and allowing them to expand, which in turn increases circulation and promotes greater oxygen delivery throughout the body. By increasing muscle blood flow, stretching helps to improve muscle strength and endurance by providing an increase in energy levels that occurs with improved oxygenation of the muscles.

  • Enable your muscles to work most effectively

    Stretching before and after exercise is essential in order to enable your muscles to work most effectively. Improper stretching can lead to injury or muscle pain post workout.

    Back stretchers are designed with the intention of helping you achieve the proper stretching techniques before and after exercise.

    Back stretchers are a great tool to help you warm up and cool down properly before and after exercise. These devices can help stretch the spinal column, which is key to achieving proper flexibility and posture. Back stretchers also target the lumbar spine (lower back) muscles, which are often neglected during any type of physical activity.

Meanwhile, the American Academy of Orthopedic Surgeons believes that stretching is neglected too often by time-poor exercisers, and the organisation strongly advocates stretching before and after. You will have ‘less muscle tension and your posture will likely improve.’4

If you’d like to improve your posture, and possibly your performance while reducing the risk of back pain or injury, maybe you should consider a back stretcher, especially if you spend a long time sitting.

Portable back stretchers (such as the one pictured below) provide and arched surface that helps support your spine. They allow you to hold a stretch correctly, simply and safely.5

As well as stretching the back muscles in preparation for activity, they also help decompress the spine leading to an improvement in posture.5

Cooling down is also important. To quote the Orthopedic Surgeons again: warm up prepares your body for exercise, while an effective cool down gives your body time to recover.4 Therefore it is important not to forget your post workout stretching routine.

What to look for in a back stretcher

A good quality (and safe) back stretcher will come with the following features:

  • Adjustable levels (start low, go slow if you have back problems)
  • Acupressure/massage points
  • Foam padding for extra comfort

The Welcare Health Multi-Level Posture Corrector delivers all those benefits in a convenient and affordable form. Designed to provide maximum stretch and comfort to your back, to support good posture and alleviate discomfort in the back, neck, and shoulders. With four height settings to choose from and a foam insert for added comfort, this posture corrector fits the natural curve of the body and features 96 individual massage points to loosen and soothe tight muscles. Say goodbye to fatigue and hello to increased flexibility and improvement in postural imbalances with the Welcare Health Multi-Level Posture Corrector. This model features:

  •  Multi-level adjustments – 4 height settings to choose from for maximum stretch and comfort
  • 96 individual massage points helping to loosen and soothe tight muscles
  • Foam insert for maximum comfort
  • Provide relief or soothe fatigue in shoulders and back

Now, get out of your seat, have a stretch and imagine how much easier it would be if you could just slide onto the Welcare Health Multi-Level Posture Corrector! Check it out here.

In short, no matter your age or fitness level, regular stretching before and after physical activity is an important part of any workout. A back stretcher can be a great tool for warming up the muscles properly before, and cooling down the muscles after a workout. Furthermore, using a back stretcher can help improve your posture, reduce the risk of injury, prevent soreness after exercise and enhance athletic performance. So what are you waiting for?!


  1. https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
  2. https://www.uclahealth.org/medical-services/spine/patient-resources/ergonomics-prolonged-sitting
  3. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
  4. https://orthoinfo.aaos.org/en/staying-healthy/warm-up-cool-down-and-be-flexible/
  5. https://www.thehealthy.com/pain/back-pain/back-stretcher/
  6. https://healthnews.com/family-health/rehabilitation/orthopedic-back-stretchers-are-they-worth-it/
  7. https://www.healthline.com/health/benefits-of-stretching