You can relieve stiffness and pain in the lower back by cracking your back or stretching the joint. When you feel that your spine is stiff, use these safe and effective methods to loosen it, with the help of a friend or on your own.
Steps
Method 1 of 5: Torso Rotation
Step 1. Lie face up, hold your back firmly to the floor, with your hands at your sides and legs straight
Get into a comfortable position and relax your muscles. Spread your arms always leaving them on the floor aligned with each other and perpendicular to the torso.
You should lie down on a solid floor. A yoga mat or towel gives you the comfort you may need
Step 2. Bend the right knee, keeping the foot flat on the floor
The left leg must remain extended and aligned in its starting position.
The right foot must be close to the buttocks, but without touching them
Step 3. Move your right knee slowly to the lower left bringing it closer to the floor
The right knee must go beyond the left leg. If you can, twist until your right knee touches the floor.
- If you feel pain, stop exercising right away and return to your original position. Don't go beyond the comfort point.
- Keep your right foot supported because if you continue the twisting motion the foot can lift off the floor.
Step 4. Turn your head to the right side, and twist your torso slightly in the same direction
While it is often effective, you won't always be able to crack your back with this method. In any case, it is important not to feel pain during the exercise and to always feel a pleasant sensation.
Step 5. Stretch until you hear a crack in your back, or until you reach a comfortable level of flexibility
Before returning to the starting position (with your legs extended), bring your right knee back facing up.
Step 6. Repeat the same process with the left leg, bend the knee, keep the foot on the ground and rotate it to the right over the straight leg
Even if you only feel your back crack when you are turned to one side, you can stretch several vertebrae of the spine by repeating the exercise on the opposite side.
Method 2 of 5: With a Friend
Step 1. Lie face down on a stable surface, arms at your sides
Choose a slightly padded rug or towel. Avoid any surface that yields with your weight, such as a thick mattress or pillow.
Turn your head to one side to be comfortable, but don't lift it with a pillow or anything else, otherwise you can strain your neck and risk injury
Step 2. Ask your friend to place one foot on your lower back, and begin shifting his weight onto that foot, while also applying some pressure
- Your friend's foot helps stabilize the lower back. The pressure must be constant, but it must not put all its weight. The other foot must always remain in contact with the floor.
- The pressure is needed to crack your back, but if you feel a sharp pain or feel discomfort, tell your friend right away who will take your foot off immediately.
Step 3. Ask your friend to bend down, gently grasp your hands and slowly lift your arms upward
Keep your arms straight and stiff without locking your elbows; overexertion could cause joint injuries.
Step 4. Now ask your partner to slowly pull the arms, keeping the foot firmly placed on the lower back
Your back will arch more or less, but warn your friend if the tension is too much. While some manage to bend their back effortlessly, others have less developed muscles and varying levels of mobility.
Step 5. Listen when you hear a snap or crack your back
The back may crack several times, but don't force the movement, you could strain the joints or muscles.
Method 3 of 5: With a Foam Roll
Step 1. Place a foam roll on a yoga mat flat on the floor and lie on top with your lower back
The roll must be level with the kidneys before starting. Keep your legs together with your knees bent and hold them with your hands. Raise your head a little to tense your abs.
Foam rolls are great for this purpose and for general back stretching. If you don't have one, you can improvise. Some use a PVC tube covered with a yoga mat. This is a stiffer tool than a traditional foam roll, which means it leaves no room for execution errors (and is not suitable for beginners)
Step 2. Raise your back slightly, keep your feet firmly anchored to the ground and begin rolling over the foam roller
You can do this by stretching and bending your legs without losing contact with the ground. This creates a rocking motion that allows you to slide your lower back over the roller.
If you want to stretch your upper back as well, have the full length of your back roll over the foam. You should be able to feel several cracks, especially towards the shoulders
Step 3. Keep rolling until you are comfortable or until your back cracks
You will hear several crunches if it has been a long time since you last did this exercise. Remember that you must:
- keep the abdominals contracted and the trunk slightly raised. Don't be soft.
- keep your feet firmly anchored to the ground. Try not to move your feet as you slide over the foam.
- stay relaxed and comfortable. The more relaxed your muscles are, the more chance you have of cracking your back.
Step 4. Try an alternate roll exercise
Put the roll behind your back. Lift one thigh so that it forms a 90 ° angle with your torso. From the knee down, the leg must be parallel to the ground. Grab the back of your head with your hand opposite your thigh (if you raised your left thigh, grab the back of your neck with your right hand). Keep your free hand and the other foot firmly on the ground and begin rolling your back on the foam.
After you feel a crack in your lower back, relax and switch sides. Do the same exercise until you hear another crack
Step 5. You can also fully raise your leg and roll onto the roller
Always keep it behind your back. Raise your thigh to form a 90 ° angle with your torso. The entire leg should be extended upward. Keep your free hand and other foot on the ground and start rolling on the foam.
Method 4 of 5: Sitting in the Chair
Step 1. Sit in a comfortable chair without armrests
Such a chair gives you plenty of room to move with your arms.
Step 2. Bend one elbow and lower the arm towards the opposite knee
If you work with your right elbow, bend it and rest it on the outside of your left knee.
Step 3. Rotate your torso in that direction using your knee as a pivot
If your right elbow is resting on your left knee, turn your torso to the left. If your left elbow is resting on your right knee, turn your torso to the right.
Be careful when turning your torso. Do not make jerky or sudden movements. Maintain constant traction when trying to crack your back
Step 4. After hearing the crack, switch arms and turn torso in the other direction
Step 5. As an alternative, you can rotate your torso while sitting on the ground
Bend your right knee and bring your right leg over your left leg which is resting straight on the ground. Bring your left elbow past your right knee. Rotate your torso to the right using your left elbow against your right knee as a pivot.
This is the same movement you use to stretch your back when sitting in the chair, in both cases the elbows against the knees act as the pivot. When you feel the crack in your lower back, repeat the movement on the other side
Method 5 of 5: Health Concerns and Other Information
Step 1. Cracking someone's back is generally considered safe
It is thought to be the prerogative of chiropractors and physiotherapists, but it is a practice that can be done at home safely, as it is not accompanied by pain or discomfort. If you feel pain during the procedure, stop immediately.
What happens when you crack your back? During movement, the nitrogen and carbon dioxide bubbles move rapidly from the surrounding tissue to the joints. This rapid expansion causes a momentary void that often turns into that crack that is so familiar to us
Step 2. Cracking your back, however, does not mean realigning the vertebrae
While the crack is relieving, it does not solve the problems that cause your constant back pain. You may only momentarily dab the more serious problem or even make it worse.
- Have you ever noticed that cracking your back triggers a cycle of relief and pain? The procedure gives you immediate relief but the next day your back is sore and needs another crack. This vicious cycle can be broken with a chiropractic realignment.
- What happens during a realignment? Doctors adjust and reposition the vertebrae so that they are naturally aligned and do not rub or put pressure on each other. Unfortunately this is something you cannot do on your own, even a chiropractor cannot do it for himself.
Step 3. Try stretching exercises instead of cracking your back
There are thousands of great exercises you can try as an alternative to this practice. They are often more effective at providing relief and potentially less dangerous. Here are some things you should consider:
- The yoga positions of the cat, the downward facing dog, the pigeon and the chair.
- Basic lumbar stretching exercises.
Step 4. Be cautious when exercising after cracking your back
If you exercise too early you could cause yourself trauma such as a slipped disc. To avoid this possibility, stretch instead of cracking your back, or decide to do it after your gym.
Advice
- The same method doesn't work the same for everyone. You can experiment with different methods to find the ideal technique for your body or physique.
- Alternatively, to avoid stiffness or pain, do exercises to strengthen your back muscles.
Warnings
- If back pain persists, or pain interferes with daily life, see a doctor. There are chiropractors who specialize in realigning and positioning the spine, who can give you advice or other recommendations.
- Do not never try too hard and never exceed the threshold of comfort with movements. This could cause a back sprain.
