It is possible to manipulate your spine when you “crack” your back because you are modifying, mobilizing, or manipulating it. The majority of the time, it should be alright for you to perform this procedure on your own. The effectiveness of these changes is not dependent on the production of those distinctive cracking and popping sounds, but we know they do so by providing a brief sensation of relief. Just remember not to push yourself too hard or to force anything. Here are ten exercises and stretches. And they will help you crack your back, as well as a video that explains some of those exercises in further detail.
It is possible to relax stiff places in your back by using gentle stretches and exercises such as those mentioned below to realign your back while also warming up your body and muscles. First, let’s look at two different methods to use a chair on your back.
1. Stretching At The Back Of The Chair.
- Make sure you are sitting in a chair with a strong back. And that allows your shoulder blades to fit over top of the seat.
- You can either interlace your fingers behind your head. Or it extends your arms up above your head to achieve this effect.
- Take a deep breath and relax.
- Continue to lean back over the top edge of the chair until your back begins to break from the strain.
By moving your body up and down slightly, you can experiment with different heights and positions.
This stretch will feel particularly good in your upper and middle back.
2. Chair Twist.
- Take a seat in a chair and extend your right arm across your body to grasp the left side of the chair with your thumb. Your right hand should be resting either on the seat of the chair or on the outside of your left leg while you are sitting.
- Raise your left arm behind you and hook it over the back of the chair to secure it.
- Using caution, rotate your upper body as far to the left as you are able, making sure to keep your hips, knees, and feet pointing forward.
- To twist to the right, repeat these actions on the other side of your body.
The base of your spine should be the starting point for your twist. This stretch will feel particularly good in your lower and middle back.
- Make a fist with one hand while standing up. And wrap your opposite hand around it at the base of your spine.
- Your hands should be at a modest upward angle to the spine as you push up on it.
- Lean back, allowing the pressure of your hands to break your back. (Optional)
- Move your hands up your spine and perform the same stretch at different levels on each side of your body.
It is likely that you will feel this stretch along the length of your spine where you are putting pressure. Try the following exercise for a different take on this stretch.
4. Lumbar Extension While Standing.
- Place your palms along your back or at the top of your buttocks, with your fingers pointing down. And your pinky fingers on either side of your spine, in a standing stance.
- Lift and lengthen your spine upwards, then arch your backwards, applying light pressure to your back with your hands.
- Hold this position for 10 to 20 seconds, making sure to take deep breaths throughout.
- It may be possible to move your hands further up your spine and perform the stretch at multiple levels if your flexibility allows.
Stretching in your upper spine or between the shoulder blades may also be felt as a result of this.
5. Exertion In The Upward Direction.
- Intertwine your index and middle fingers behind your head starting from a standing stance.
- Slowly stretch your spine upwards and arch backwards, placing your head into the palms of your hands, as you breathe.
- By pressing your hands into your head, you can create resistance.
- Ten to twenty seconds should be spent in this position. Remember to take deep breaths.
6. Standing Spinal Rotation.
- Extend your arms out in front of you while you are still standing.
- Gradually rotate your upper body to the right while keeping your hips and feet firmly planted on the ground.
- Bring yourself back to the middle and then twist to the left.
- Make a few repetitions of this action, or until you hear your back crack and your back feels a little looser.
You can guide the movement with the help of the momentum generated by your arms. This stretch will be felt in your lower back and hips.
7. Seated Twist.
- Squat with your left leg extended in front of you. And your right leg bent such that your knee is raised off the floor.
- Planting your right foot outside of your left knee will allow you to cross your right leg over the left.
- Maintain the length and straightness of your spine.
- Place your right hand on the ground behind your hips and your left elbow outside of your right knee, while turning to look over your right shoulder, and repeat the process with your left hand.
- To increase the depth of the stretch, press your arm and knee into each other.
The twist should begin at the base of your spine. This stretch will be felt all the way down your spine.
8. Stretching Using a Foam Roller In The Supine Position.
“Supine” is another way of referring to someone who is lying on their back.
- Placing a foam roller horizontally under your shoulders while lying on your back with your knees bent is recommended.
- Your fingers can be intertwined at the back of your head or extended along the side of your body.
- Make use of the momentum provided by your heels to roll your body up and down over the foam roller, pressing it on your spine.
- You can roll all the way up to your neck and lower back, or you can concentrate on your middle back and shoulders alone.
- If it’s more comfortable for you, you can slightly arch your back.
- 10 times in each direction, 10 times total.
You’ll feel the massaging and stretching all the way down your spine, and you might even get a few little adjustments as well.
9. Supine Twist.
- Lie down on your back with your right leg straightened and your left leg bent to perform the exercise.
- Make a left arm extension out to the side and away from your body, while also turning your head to the left.
- Holding your lower body in that extended position, twist your lower body to the right. Consider the scenario in which you are attempting to contact the ground with both your left shoulder and left knee at the same moment. You won’t actually need to do this because your left shoulder will most likely be raised off the floor and your knee may not be able to reach the floor on its own.
- If your left shoulder doesn’t reach all the way down, you can lay a pillow under it to support it.
- Continue to take deep breaths while you press down on the left knee with your right hand.
- Draw your left knee closer to your chest or straighten your leg to increase the depth of the stretch.
- Repeat the process on the other side.
This stretch will feel particularly good in your lower back.
10. Stretching The Shoulder Blades In The Supine Position
- Lie down on your back with your legs bent, and raise your arms straight up toward the ceiling, as if you were praying.
- Cross your arms over your chest, reaching around yourself as though to grab hold of the shoulder blades on either side of your chest.
- Sit up a little and then slowly lower yourself back to the floor.
- Repeat this process two to three times.
You’ll feel this stretch in your upper back and shoulders.
Tips For Putting Into Practice
It is possible to perform these simple stretches as part of a longer stretching regimen or on their own throughout the day.
Make sure to move slowly and deliberately into and out of each exercise, and avoid making quick or sharp movements. Before and after each stretch, you may wish to take a few moments to relax your muscles.
Gentle pressure or tension should be applied to these stretches, with the degree of pressure or intensity increasing gradually.
In most cases, each stretch will result in only one adjustment, rather than a series of recurrent ones. Although these stretches are unlikely to result in an adjustment, they should still feel nice and assist you in loosening up your joints and muscles.
When It’s Not A Good Idea To Crack Your Own Back
As long as you do so properly and with caution, it is possible to adjust your own back without risking injury. Some people, however, believe that it should be done by a professional. Because they are specifically trained in how to adjust backs in a safe and effective manner.
Adjusting your back incorrectly or too frequently may increase or create pain, muscle strain, or other problems to your back. It could also result in hypermobility, which is a condition in which your spine and back muscles are stretched to the point that they lose their flexibility and become out of alignment.
If you are experiencing back discomfort, swelling, or any other form of injury, you should avoid cracking your own spine. The importance of this is especially crucial if you have or believe that you have any form of disc problem. Wait until you have recovered entirely before proceeding, or seek the assistance of a physical therapist, chiropractor, or osteopath if necessary.
The Final Point to Remember.
When it comes to correcting your own back, it’s critical to pay attention to and understand your body. Be gentle with your body and avoid forcing it to do actions or to assume any particular position. These stretches should not be uncomfortable, painful, or numbing in any way.
Experiment to determine which stretches are the most effective for you, as it is probable that not all of these stretches will be effective for your specific needs.
If you encounter severe discomfort or if your symptoms worsen, you should stop practicing and consult with a physical therapist, chiropractor, or osteopath.