Hot tubs have been used for hundreds of years in aiding and relieving back and other body pains. The heat of the water works perfectly in loosening up tight muscles and joints. The heat also helps your body release toxins, increases blood flow and improves circulation. You don’t have to suffer from lower back pain when a few minutes in your hot tub or therapy spa can make a world of difference. If you are experiencing pain, you will greatly benefit from performing certain stretches in your hot tub. Click To Tweet
Best Stretches for Lower Back Pain
When that back starts aching, the first thing you need to do before you begin your hot tub stretches is to soak for a good ten minutes to let your muscles heat and relax and get ready. Stretching in the hot tub is ideal because it allows for low impact and high resistance stretching, giving you the greatest benefits. Once you are adequately warmed up, here are seven terrific hot tub stretches for lower back pain.
1) Simple Shrugs
Sit with your arms to your side relaxed. Keep your arms in close to your body and raise your shoulders towards your ears and hold them there for 10 seconds while breathing in and out through the nose. Then, lower and press your shoulders down as far as you can and again, hold for another ten seconds. Repeat this cycle eight to ten times total.
2) Get Twisted
Twists work wonders for loosening up the entire back. Sit up nice and straight. Twist towards one side and use the side of the hot tub to hold your stretch for 3 to 5 breaths. Gently release and repeat on the other side. Make sure to go slow and not to twist past your comfort zone.
3) Cat-Cow Stretch
The cat-cow stretch is a yoga stretch that stretches along the entire spine and can easily be performed in a hot tub. Sit up straight and place your hands on your knees. Gently round your back until you feel tension. Hold for three breaths and then, with hands still on your knees, arch your back and hold once again. Repeat this eight to ten times while breathing through the nose.
4) Folding Stretch
This stretch is perfect when you have a lounge seat in your hot tub. Sit with your knees bent. Begin to slide your arms down the side of your legs, folding forward until you feel tightness in your lower back. Hold this position for 15-30 seconds. Perform this stretch two to three times.
5) Hamstring Stretch
A lot of people have lower back pain because their hamstrings are tight. To get a good hamstring stretch, sit up straight and bring one knee to your chest. Holding on to your calf or ankle, extend your leg out straight. Hold the stretch for 20 to 30 seconds and return to your starting position and repeat on the other side.
6) Superman Stretch
The superman stretch is a great way to stretch the core muscles–which are also a factor for lower back pain. Face the wall of the hot tub and hold on to the side, and your legs and body outstretched behind you. Lift your head and look upwards. Hold this gentle stretch for three breaths and repeat a few more times.
7) Side Stretch
SItting up nice and tall, raise your arms overhead and clasp your hands together over your head. Gently pull your clasped arms over to one side, keeping your arms straight, until you feel a nice stretch. Do this stretch three times on each side.
Practice Hot Tub Stretching Precautions
Before you begin any hot tub stretches for lower back pain, it is important to use precautions in order to stay safe and prevent further injury. Always stretch in your comfort zone and listen to your body. Never stretch cold muscles and never bounce while in a stretch. Relax through the stretches and breath easily in and out through the nose.
Relax the Back with These Hot Tub Stretches
Recent studies confirm that after a month of using your hot tub for therapeutic reasons, participants found to be in less pain, more flexible, and improved circulation to the muscles. It is never too late to begin to heal with these top hot tub stretches for lower back pain.
To learn more about how you can alleviate lower back pain through hot tub use and stretches, Contact Us.