If you’ve ever seen a cat or dog stand up after a nap, the first thing they do is stretch their spine. This instinctive movement isn’t random – it helps lubricate the joints, wakes up the small position-sensing muscles along the spine, and primes the body for safer, more accurate movement.
Spinal traction works in a similar way. By gently stretching the joints of the back, it stimulates those small stabilising muscles, giving your brain a clearer picture of where your spine is in space. Sometimes, this stretch is enough to create a little “pop” in the joints. That sound is simply the joint surfaces separating and releasing pressure – but more importantly, it’s a sign that the position-sensing system has been activated.
This is especially valuable when your back feels tight, guarded, or stiff after sitting still for long periods. In these states, the body often switches off those small position-sensing muscles and relies instead on the bigger, protective muscles to lock everything up. While this guarding is protective in the short term, it can reduce movement accuracy and increase the risk of further strain. Spinal traction helps “wake up” the system again, easing tension and restoring better spinal control.
When to use this exercise
- When your back feels tight or over-guarded
- After long periods of sitting or reduced movement
Desired outcome
- Reduced muscle tension
- Feeling more relaxed and mobile
How to do it
- Follow along with the video for correct technique.
- Hold the stretch for 10–60 seconds, or until you feel a release of tension (sometimes with a pop).
- If you don’t notice a release, that’s okay – try again later.
How often
- You can repeat this exercise several times a day, especially when your back feels stiff.