Backbridge Stretches

As you incorporate the Backbridge as part of your at-home back treatment, it has 5 stackable levels so you can customize your level of stretch.  The stackable levels can help you prevent injuries and discomfort from over-stretching. Depending on your individual needs, listed below are some recommended stretches that you can do in a few minutes a day to improve your flexibility, correct posture, and get back pain relief at home. 

  • Backbridge extension - Lie back so that the highest point of the Backbridge is between your shoulder blades and your head touches the floor.  Rest your arms on the floor behind your head and hold this stretch for 2 minutes. After a few weeks, slowly progress to the next level (2-5). 

Backbridge Extension-1

  • Spinal stretch – Lie on your back and place the Backbridge under your knees.  Reach your arms behind you on the floor to lengthen the spine.

Spinal Stretch

  • Side lying stretch – Lie on your side and stretch over the Backbridge.  The highest point of the Backbridge should be at your rib cage.  With your bottom hand grab the wrist of your top hand and extend your arms overhead along the ground.  As you progress, add more of the stackable levels. 
Side Lying Stretch
  • Cobra – Lying face down over the Backbridge, place your hands in front of you and do half a push-up so that your upper torso is elevated but your pelvis still has contact with the device. Raise your eyes to the ceiling and hold for a count of five, and then slowly lower yourself down and repeat. This stretch really works your lumbar extenders and lower back, while stretching and lengthening the core.


  • Knees to Chest – Sit on the highest point of the Backbridge and lay down.  Wrap your hands around your knees and gently pull your knees to your chest, while reaching and lengthening your tailbone down toward the Backbridge, and hold for a few seconds.  If you have trouble wrapping your hands around your knees you can place them behind your thighs. The higher the level you use in this posture, the more intense the stretch.

    Knees To Chest

A gradual stretching and flexibility program can help to improve posture, relieve pain, prevent some injuries, and enhance performance.  To maximize the benefits of stretching your back, and promote and sustain a healthy spine, you should move slowly, stretch often, and breathe!  Ease into each stretch to reduce the risk of over-stretching and subsequent injury. I recommend that users incorporate the Backbridge extension twice a day for at least 2 mins. If you have more time, you can do more, but don’t over-do-it. And yes, breathe! It allows you to let go of the stress and achieve a better stretch.

For more stretches and information, check out my books - 3 Weeks To A Better Back, The Back Pain Relief DietThe Ultimate Backbridge Stretch Book, and the newest 2020 release coming soon, Sit-Ups Are Stupid & Crunches Are Crap.  And subscribe to my blog to learn more about sustaining a healthy back.




Dr. Todd Sinett

Dr. Todd Sinett is a well-known New York City-based Chiropractor and Applied Kinesiologist, the Backbridge inventor, and author. His unique, integrative approach has helped thousands of patients lead healthier, pain-free lives.