After sitting or standing for a long time, you may experience back pain; cracking it can ease the discomfort caused by the pain and make you feel regenerated. This is a simple process, but it must be done with caution; you don't have to repeat it too often, otherwise you can aggravate the pain. Also, if you have persistent shoulder and back pain, remember that just cracking it doesn't fix the underlying problem.
Steps
Method 1 of 4: Crack Your Back Alone
Step 1. Try to crack it when standing upright
This is a fairly safe technique and you can practice it at any time of the day, when you have the opportunity. However, to do this stretch you need to have enough room to move your arms, as you need to put both hands behind your back in the middle area.
- To start, bring your hands behind your back, one on top of the other, keeping them in the center of your spine.
- Press them against your spine and bend backward as you move.
- Proceed in this way until you hear and feel a slight "pop"; however, avoid bending back too far to the point of discomfort; if you feel pain or discomfort, stop immediately.
Step 2. Use a chair
If you need to crack your back quickly when you are at work or school, you can also proceed in a sitting position. This technique is most effective if you use a low-backed chair. While sitting, slide your buttocks towards the front edge of the seat; then push back until your back touches the backrest.
- Place your palms on your forehead and slowly exhale.
- You should feel your head and shoulders drop behind the chair, past the backrest.
- Eventually, you should hear a snap.
- Don't recline to the point where you feel discomfort; if you complain of pain or feel uncomfortable, stop.
Step 3. Lie on the floor
If you have trouble cracking your back from a sitting or standing position, you can try this method; however, keep in mind that this exercise requires a greater range of motion - you need to be able to grab your toes.
Do not attempt this exercise if you experience pain or discomfort when trying to reach your feet; in this case, you must stop immediately
To perform this stretch, lie down on a mat or carpet. Turn onto your side and bring your knees to your chest; then, stretch your legs and grab your feet with your hands. Hold this position until you feel your back crack, then turn to your other side and repeat the stretch.
Method 2 of 4: Get Your Back Cracked by Someone Else
Step 1. Lie face down on a solid surface
This is the position you have to assume in order to have another person crack your back; you can place yourself indifferently on the floor or on a firm mattress. Lie on your stomach and extend your arms at your sides; ask the person helping you to stand right in front of your head.
Step 2. Have him apply pressure to the spine
The helper must place one hand over the other and place them both between the shoulder blades; initially, you only need to apply light pressure.
Step 3. Ask him to apply pressure as you exhale
Make sure he can hear your breaths well, as he only needs to press once you exhale; for added security, the helper should tell you when to inhale and when to exhale.
At this point, you shouldn't hear the "pop" yet; the person assisting you has to gradually move their hands along their back to produce this sound
He should put pressure between the shoulder blades as you exhale.
Step 4. Ask your friend to move down your back
He should move his hands down along the spine and repeat the procedure applying pressure as you exhale. Eventually, you should find a spot on your back that emits some good crunching.
- The helper must be very cautious when he makes you crack your back; if it goes beyond your comfort level, the procedure can prove painful. It is important that you communicate while stretching.
- If you feel any discomfort or pain at any time, ask your friend to stop right away.
Method 3 of 4: Stretch the Back
Step 1. Use the Swiss ball
This tool is perfect for stretching your back and can help you crack it leaving a feeling of well-being. To begin, sit on the well inflated exercise ball; then, slowly move your feet in front of you as if you want to walk and bring your back to the ball, relaxing completely. Slowly bend and stretch your knees to slide your body over the ball, so that the ball rolls over and comes into contact with different parts of your back.
This form of stretching does not guarantee back cracking, although it can occur while lying on the ball. Try to be patient, as it may take several minutes; just relax and enjoy the stretch
Step 2. Do the back stretch by crossing your legs.
Sit on a mat with your back straight and your legs stretched out on the floor. Gently grab the right leg and bending it bring it over the other leg; the left limb must be extended on the ground, while the right must have only the foot resting on the floor, near the left side.
- Move the arm by crossing it in front of the trunk, so that it locks on the right side of the right leg; you should feel some tension. Using this arm to push your right knee, gently twist your spine to the right and back carefully.
- When you hear the "pop", exit the position by releasing the tension and repeat on the other side.
Step 3. Stretch out on the bed
Lie at the foot of the bed, keeping your shoulder blades over the edge. Relax and slowly let your upper back and arms reach towards the floor. When you have fully stretched down, do a full bend to bend your back in the opposite direction; then go down again, sliding your shoulder blades each time more and more over the edge of the bed.
Step 4. Do the rocking chair exercise.
This is a Pilates stretch that is useful for loosening the muscles of the spine. Lie on a mat and bring both knees to your chest, hugging them with your hands. Slowly, swing back and forth, trying to build momentum; try to feel every single vertebra pressing on the mat during the swing.
Step 5. Try cracking your back while standing on the floor
Lie on your back on a hard base (other than carpet or rug) with your arms stretched out. Keep your feet flat on the ground and bend your knees at an angle of 45 ° or in any case sufficient to be able to rotate your hips, so that the lumbar part of the spine is well supported on the floor; you should feel the whole column well aligned with the ground.
- Put your hands behind your head and push your head forward so that your chin approaches your chest.
- Again, if you feel any pain or discomfort you need to stop right away.
Gently press on the back of the head; you should feel the vertebrae crack at one of the three points between the shoulder blades, with very little pressure.
Method 4 of 4: Take Safety Precautions
Step 1. See your doctor if back pain persists
Cracking it can offer temporary relief, but if the pain does not subside, you should see your doctor.
- Pain can be the result of poor sitting posture or muscle strain during exercise. In most cases, it disappears on its own with time; however, if it persists for more than a few weeks, you must undergo a medical examination.
- Based on the cause responsible for back pain, the doctor can prescribe a certain treatment; pain is usually treated with physiotherapy or even medication. In rare cases, surgery may be required.
Step 2. Don't crack your back too often
This can be a great occasional procedure for relieving discomfort, but if you do it constantly you can cause some unpleasant muscle laxity in the back, which in turn can cause a condition known as joint hypermobility.
If you feel the need to constantly crack your back because you are in pain, go to the doctor instead of continuing to repeat this exercise
Hypermobility loosens the back muscles, leading to reduced function of the spine, as well as that of the surrounding muscles and ligaments.
Step 3. Try stretching instead of cracking your back
Muscle stretching is usually best for relieving mild back pain. To do it correctly, flex your body back and forth; then proceed by bending from side to side. By doing this, you should relieve some tension.
It is best to do this type of stretching in the shower after running hot water for about 5 minutes.
Warnings
- Be extremely cautious when trying to crack your back; if you are too energetic, you could injure yourself. See your doctor if you have persistent back pain.
- If you experience pain during the procedure, stop it immediately; always pay attention to the signals of the body.
