Snapping joints (a phenomenon known as joint cavitation) can be pleasant, as it relieves tension and increases mobility. Usually, you can snap your back joints safely, using controlled movements that do not exceed the normal mobility of the spine. The rotation and extension of the spine are the movements that commonly create the snaps of the small articular surfaces of the spine. If you have back problems, remember that your best bet is to see a chiropractor or osteopath.
Steps
Part 1 of 3: Safely Stretch the Back Muscles
Step 1. Begin by stretching your back muscles
Often, it is possible to relieve muscle tension in that area with simple stretching exercises, without snapping the spine. Excessive cavitation can damage joint tissues and accelerate a type of arthritis known as osteoarthritis (due to bone wear). For this reason, always start with a good stretch and don't focus too much on producing the pops.
- Lie on your back on a padded flat surface (such as a yoga mat or mat) to avoid bruising in your back.
- Bring your knees to your chest by wrapping your arms around them, until you feel a slight or medium-intensity stretch in the back muscles. Hold the position for about 30 seconds. Repeat this simple exercise 3-5 times a day, depending on how tight your back is.
- Do not hold your breath. Instead, try to breathe deeply, expelling the air as you relax and stretch your muscles.
- In this position you should slowly rock back and forth to stretch the muscles more, but always in a controlled and gentle way. Avoid vigorous and forced movements, or you could injure your spine and other joints.
Step 2. Stretch your back by straightening the spine
You can do another stretch on your knees on the floor, in a position similar to that of the child in yoga. Again, the goal of the movement is to stretch the spine and back muscles. Exercise shouldn't produce popping if you avoid twisting or stretching your spine too much.
- Kneel on a padded surface, with your buttocks resting on your feet. Bend forward at the waist, bringing your fingers as far forward as possible and trying to reach the ground with your nose.
- Hold the position for about 30 seconds, while continuing to breathe. Depending on how tight your back is, try the exercise 3-5 times a day.
- Even if you are not very flexible, or if your belly is hindering your movements, try to extend your arms as far forward as possible until you feel a stretch in your back muscles and spine.
Step 3. Stretch your spine while standing
Spinal extension is an exercise that often produces pops, but remember: the spine has limited mobility in this direction of motion, so don't be too abrupt. Stretching your back doesn't allow you to stretch the muscles in that area, but you may feel your chest or abs pulling.
- Place both hands behind your head and slowly push it back as you arch or straighten your spine, pulling your belly out.
- Hold the position for 10-20 seconds and try to repeat the exercise 3-5 times a day, depending on the degree of tension in your back.
- When doing this exercise, the area of the back that is most likely to pop is the chest region, which is the part of the spine between the shoulder blades.
- Make sure you keep your feet parallel to the ground and your shoulders wide so you don't lose your balance and risk falling.
Part 2 of 3: Try Low-Risk Exercises
Step 1. Stretch your spine with the help of your hands
As you slowly stretch your spine in controlled movements, you can bring your hands to your back and apply pressure to the most tense area to stretch it further. This exercise requires more flexibility than the previous ones, particularly in the arms and upper body.
- While standing and slowly straighten your back, slide your hand along your spine and push, bringing your belly forward. Hold the position for 10-20 seconds, 3-5 times a day, depending on your physical condition.
- Use your dominant hand for more control and more strength.
- The tighter part of the spine can make pops, especially if you are flexible enough to bring your hand to the upper back.
Step 2. Test for spinal rotations while standing
The spine is more mobile laterally than vertically, so this exercise is safe and simple. By rotating your spine, you can snap many areas of your back, especially your lower back.
- Stand with your legs shoulder-width apart (for balance), keep your arms in front of you and bend your elbows.
- Rotate your upper body as much as possible, but in a controlled manner, in one direction, wait a few seconds, then change your position and repeat the movement on the other side.
- You can rotate using inertia if you swing your arms, but be careful not to overdo the movement, or you risk stretching a muscle.
- Repeat the exercise as many times as necessary, but remember that after snapping your back, you won't be able to produce another snap with the same section of your spine for about 30-60 minutes, the time it takes for the joint to come back. in its original state.
Step 3. Rotate the spine while sitting
This movement also allows you to rotate the lower half of the spine and has the advantage of being easier to control, as well as giving you a greater sense of stability. You can also use your arms and hands to rotate your chest more without swinging your body. Thanks to this device, the exercise will be safer.
- Sit on the floor with one leg bent at the knee and the other extended; it doesn't matter which side you start on, because you will repeat the exercise several times alternating legs.
- Keeping the foot of the bent leg on the ground, push on it and rotate your chest in the opposite direction, using your hands to balance and force further rotation.
- Try to look over the shoulder on the same side as the bent knee.
- Wear sneakers to get a better grip on your feet.
Step 4. Sit in a chair to take advantage of more favorable leverage
You can grab parts of the chair to exert more push on your back and rotate your spine more. To produce a snap, the joints in the spine must slightly exceed their normal range of motion, so using a chair may be the best choice.
- Sit in a chair looking forward. Try to keep your buttocks and legs still; rotate as much as possible in one direction (holding the position for a few seconds), then in the other. Breathe normally during the exercise.
- Grab an armrest or the top of the chair for more favorable leverage. A normal wooden chair can be used for this exercise.
- In this position, the area that has the highest chance of snapping is the lower back.
Step 5. Lie on your back and do a rotational stretch
Another way to pop your mid-lower back is to lie on your back and use one leg as a lever to rotate your spine. Make sure the surface is padded so you don't feel pain.
- Lie on your back on a cushioned surface and bring one leg to your chest, bending the knee. Push the outside of the knee towards the floor with the opposite hand, to generate a rotation in the lower back and hips.
- You may feel your hip and lower back joints snap or loosen.
- This position is similar to what chiropractors or osteopaths make you hire to work on your lower back.
Step 6. Purchase a foam roller
Rolling on a stiff foam roller is a great way to massage your back. That movement, in fact, allows you to snap some joints of the spine, especially those in the central area (chest). Foam rollers are often used in physiotherapy, yoga and pilates.
- Purchase a foam roller at a sporting goods store; they are inexpensive and almost indestructible.
- Place the foam roller on the ground, perpendicular to the position where you will lie down. Try to keep the tube under your shoulders when you lie down.
- Put your feet on the ground, bend your knees and lift your lower back to slide it over the tube.
- Never lie flat on your back on the foam roller, as it will put too much strain on it. Always lean to one side as you slide your back onto the mat.
- Use your feet to slide your body over the tube and massage your entire spine (continue for at least 10 minutes). Repeat for as long as necessary, but keep in mind that your muscles may be sore after the first time you use a foam roller.
Part 3 of 3: Using Risky Methods
Step 1. Stretch your back along the edge of the bed
To stretch the spine even more, you can use the edge of the bed as a fulcrum, bringing the head lower than the spine. This pose is effective for snapping the middle back.
- Lie on your back on a bed, with the body part above the shoulder blades off the edge of the bed.
- Relax your back, then let your arms and head move towards the ground, expelling all the air you have in your lungs.
- After each downward movement, hold the position for 5 seconds, then complete an abdominal push-up to return to the starting position and inhale. Repeat as needed.
- This movement is very useful for strengthening the abdominal muscles, but presents a non-negligible risk of back injury. Therefore, ask someone to help you to do it safely.
Step 2. Ask a friend for a "bear hug"
A common way to pop your middle back is to ask someone to hug you very tightly while standing in front of you. To loosen the joints, it is necessary to stretch the spine; this is more likely to happen if the person performing the hug is stronger and taller than you, so that you have good leverage. Be careful though, with this method it is possible to suffer injuries to the ribs and lungs.
- Stand up, facing another person who is larger than or equal to yours.
- Ask your helper to hug you and squeeze your hands in the area you want to pop, while keeping your arms relaxed at your sides.
- After taking a deep breath, give the person helping you the signal to grasp your chest with their hands, pushing in with a quick motion (it takes practice and coordination to achieve the desired result). You should feel a stretch in your spine and maybe make some snapping with your joints.
- For women with large or sensitive breasts, this maneuver may not be appropriate.
Step 3. Get "lifted" from behind
To relieve problems in the middle of the back, the hug from behind is a more effective method than the previous one. Stretching the spine from this direction is slightly easier, especially if the person doing the grip is strong enough to lift you a few inches off the ground. Instead of using their hands to snap their back, the person lifting you can take advantage of the gravity and curvature of their chest, arching backwards (a movement that requires less coordination).
- Cross your arms in front of your chest, then ask someone stronger and taller than you to hug you from behind, grabbing your elbows.
- After you've expelled all the air from your lungs, give your helper the signal to lift you off the ground, squeeze and stretch the middle of your back.
- This maneuver carries some risk to both people who perform it, because it puts more pressure on the spine and shoulder joints.
Step 4. Don't let anyone snap your back while lying down
There is a technique that should only be performed by a competent person such as an osteopath or chiropractor. There are laws in force that prohibit the execution of this maneuver unless you have adequate training. If you need it, contact only qualified professionals.
wikiHow Video: How To Snap Your Back
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Advice
- Bend your back and rotate your body to both sides until you hear a snap. Remember to lean forward and repeat the exercise in that direction as well or you could damage your spine.
- On the internet, you will find many articles describing safe methods of "popping your back", often written by professionals such as chiropractors, physiotherapists and osteopaths. In very rare cases, however, you will find the term popping. Instead, you should look for phrases such as "how to manipulate the spine" or "how to increase the mobility of the lower back".
- Don't snap your back too often (more than a couple of times a day), as this could lead to joint damage and spine problems.
- If you are skilled in gymnastics, do a bridge on a mat or bed.
- Recline in a chair, pointing the middle of the spine against the top edge of the backrest. You will hear a beautiful pop.
Warnings
- If you or your helper experience pain (especially sharp or intense) during a maneuver, stop immediately.
- Consult a chiropractor for other stretches and manipulation techniques. Fixing your spine on your own carries risks, so always be very careful and don't overdo it.
