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The Best Hot Tub Stretches for Back Pain

If your back is a pain, literally, then an outdoor hot tub could be just what you need. Whether you suffer from chronic back pain like 16 million other Americans or have occasional back issues, your hot tub is a great way to relieve your suffering. Hot tub therapy, also known as hydrotherapy, is heralded by the Arthritis Foundation as one of the best ways to treat musculoskeletal conditions such as arthritis and low back pain.

What is Hydrotherapy?

Dating back thousands of years, hydrotherapy is a holistic practice used to treat a variety of issues including occasional and chronic back pain. Why? Well, nothing is better for helping your body to relax than immersion in heated water. Not only does it ease tension and stiffness, but it also increases blood flow to your body’s weakest areas. That improved blood flow can lessen swelling as well as ease muscle pain.

How Hot Tub Stretches Can Help

Stretching is a great way to loosen up your back muscles and get rid of tension. When done in the heated environment of your hot tub, the buoyancy of the water gives you an increased range of motion, making your movements even more effective.

Also, the water bears roughly 80 percent of your body weight, making it easier for you to stretch further and longer.

The Best Hot Tub Stretches for Back Pain:

1. The Baby Stretch

Stand in your spa, feet flat on the floor, and hold on to the edge of your spa. Push your hips backward, keeping your tummy muscles tight and your back flat. As you push backward, you’ll feel a stretch in your hips and back. Hold the move for 10-20 seconds and repeat at least twice.

2. Cat Stretch

This yoga move stretches along your entire spine. To do it in your hot tub, sit up straight and rest your hands on your knees. Round your back until you feel a good stretch and hold for a minimum of five seconds. Repeat this stretch five to 10 times.

3. Lateral Trunk Stretch

Once you’re seated comfortably in your hot tub, raise one arm over your head. Rest your other hand on your thigh for support and slowly bend to the opposite side until you feel a nice stretch down your side. Hold for 20 seconds and then do the other side. This stretch helps loosen tight muscles around your spine.

4. Figure 4 Stretch

Sit down in your spa and cross one leg on top of the other. Rest your ankle on the opposite knee and place your hand on it. Lean forward from the hips and press on the crossed knee until you feel a nice stretch in your hip and backside. Hold for 20 seconds and repeat three times on each side.

5. Torso Twists

Weak stomach muscles can exacerbate back pain. So, finding an exercise that can tone and stretch that area is ideal. Sitting or standing, hold your arms tightly to your sides and raise your lower arms up into a bicep curl and hold them there. Tighten your abs and twist left and right. Hold each twist for three to five seconds and repeat for at least 20 twists on each side.

Ask Your Doctor for Help Finding the Best Hot Tub Stretches

Before beginning any type of stretching routine, make sure you get the OK from your doctor. It’s also important to never bounce or stretch to the point of pain.

Van Dorn Pools & Spas

Our goal at Van Dorn Pools and Spas is to help our clients to maintain and enjoy their hot tubs to the fullest. As the top provider of outdoor hot tubs in Maryland, we can help you find the size and style that’s right for you. We stock only the best hot tubs, so drop in at any of our three Radian Pool dealerships to speak to an expert or see what we have in stock.

Looking for more helpful information? Take a look at the other articles in our blog!

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