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The Best Hot Tub Stretches for Back Pain

Woman with back pain trying to stretch.

If you’re one of the 65 million Americans suffering from occasional or chronic back pain, hydrotherapy could be exactly what you need for a little relief. Also known as hot tub therapy, this natural treatment is one of the most effective ways to treat musculoskeletal conditions such as low back pain, according to the Arthritis Foundation.

While hot tub therapy is great on its own, you can take its effects up a notch by adding some simple stretches to your spa time. Let’s take a look at five effective and easy stretches you can do to help alleviate back pain.

1. The Baby Stretch

Stand in the middle of your spa and place your feet flat on the floor. Grasp the edge of your spa and push your hips backward. Be sure to keep your stomach muscles tight and back flat. As you push backward, you should feel a good stretch through your hips and back. Hold for 20 seconds if possible and repeat twice.

2. Cat Stretch

This traditional yoga move is a great one for loosening up your back because it stretches the muscles the entire length of your spine. Sit comfortably and with good posture in your spa, resting your hands on your knees. Round your back and hold for at least five seconds. Repeat this stretch five to 10 times.

3. Lateral Trunk Stretch

Sit in your spa and raise one arm over your head. Rest your opposite hand on your leg and slowly bend to the side until you feel a nice stretch down your rib cage. Hold for 20 seconds and repeat on the other side. This stretch helps release tension in the muscles surrounding your spine.

4. Figure 4 Stretch

Once you’re seated in your spa, cross one leg on top of the other, resting your ankle on the opposite knee.  Rest your hand on your knee and lean forward from the hips. Press on the crossed knee to feel a good stretch through your hip and backside. Hold for 20 seconds and repeat three times on each side. Loosening the muscles in your hips and buttocks can help alleviate low back pain.

5. Side Stretch

Stand in your spa and raise your arms above your head. Clasp your hands together and then stretch up and over to the left. Hold for 30 seconds and switch sides. You’ll feel a stretch down your arm, into your side and through your hip, helping to release tension along your spine.

Bonus Tip

Always consult your health care provider before beginning any type of exercise. Once your doctor has given you the go-ahead to incorporate the stretches into your hot tub routine, it’s important to focus on proper technique. Never stretch to the point of pain and hold each stretch without bouncing.

Swim World

If you could use a daily dose of hydrotherapy in your life, come visit us at Swim World. Our focus on quality products means our customers never leave disappointed. Contact our Woodin Avenue showroom to check out a Jacuzzi® Hot Tub from the Play™ Collection. Whether you need a 5-person hot tub or something larger, we can help you find the perfect spa for your budget.

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