We recommend starting with 5–10 minutes twice a day. As your back adapts, you can gradually extend your sessions up to 15 minutes for deeper stretching. The results compound over time — many customers experience noticeable relief within just 2–3 uses, and even greater improvements after consistent daily use for one to two weeks.

Yes! Our product is designed to be safe and effective for all ages and fitness levels. Its ergonomic foam arch supports the natural curve of your spine and adjusts to your body weight, allowing both beginners and active individuals to benefit comfortably. Whether you’re a senior seeking gentle decompression, an office worker battling stiffness, or an athlete in recovery, you can customize your stretch by adjusting the position or duration. Start on the lowest arch level and gradually increase intensity as your flexibility improves.

Absolutely. The stretcher is specifically designed to relieve pressure on the lumbar discs and nerves, which are often the source of sciatica pain. By decompressing the lower spine and promoting proper alignment, it helps reduce radiating pain, numbness, and muscle tightness — restoring comfort and normal mobility without medication or costly therapy.

You can do both. For the deepest stretch, lie down with the stretcher placed under your lower back. For lighter support during work or travel, place it behind your chair to maintain healthy posture. It’s lightweight, compact, and portable, so you can enjoy back relief wherever you are — at home, in the office, or even in the car.

Yes — the stretcher is safe for daily and long-term use, even for those with chronic back pain. The durable foam arch supports your natural spine curvature and provides stable, even pressure distribution. However, if you have recent injuries, herniated discs, or medical conditions, we recommend consulting your physician before beginning any new back care routine.