Having pain in the lower back is frustrating. When this happens, we just want to find the cause of the problem and alleviate the affected area. Cracking your back can help treat lower back pain. However, it is best to consult your doctor or physiotherapist to make sure this is safe for you. You can snap your back sitting in a chair. If that doesn't work, lie down on the floor and rotate your torso to do a deeper stretch. Plus, you can even use a foam roller to massage your back until it pops.
Steps
Method 1 of 3: Using Seated Techniques
Step 1. Sit in a chair with a medium or low back and no armrests
Choose a chair that doesn't have armrests for greater mobility to crack your back. As you sit, find a comfortable position, keeping your back straight and your feet flat on the floor.
A dining chair is a great option
Step 2. For an easy option, clasp your hands behind your back and squeeze your back
Bring both arms back and interlace your fingers. Place your hands on your lower back or sore area; then slowly press your hands against your back to massage the area. Continue massaging until you feel the snap in your back.
- You may not hear the snap, but you can feel the difference.
- This is a gentle way to crack your back, but it might not work for everyone. If you're still uncomfortable, try another technique.
Step 3. Alternatively, rotate your body over the chair until you feel a slight click
Sit up straight in the chair with your arms relaxed at your sides. Slowly turn your body to the left and wrap your left arm around your body. Grasp the right side of the chair with your left hand and gently pull your body to twist it even more. Release when you feel a snap in your back. Then repeat the movement on the other side.
- You can do this stretch two or three times until the pain is relieved.
- If you're still uncomfortable after stretching, you might want to do a twist with your torso or use a foam roller.
Method 2 of 3: Turning the Trunk
Step 1. Lie on your back with your left leg straight and your right leg bent
Stretch on a gym mat. Extend your left knee and bend your right knee at an angle of approximately 90 degrees. Then open your arms out to the sides to remain stable during the spin.
Bending the right leg will work the right side of the body. Then switch legs to make the same movement on the left side
Step 2. Pass your right leg over your left to gently rotate your back
Take a deep breath and exhale as you rotate your right leg over your left. Then move your left hand over your body and gently pull your right hip to the left. Release when you feel your back popping.
- Keep your upper body and head straight on the mat as you do this exercise. Only the lower body should rotate.
- If you feel any pain, stop immediately. You should not feel discomfort when stretching your body.
Variation:
place your left hand on your right knee to deepen the stretch. Then use your right hand to pull on your left knee as you move on the other side.
Step 3. Repeat the stretch on the other side
Straighten your right leg and bend your left. Slowly rotate your left knee over your right leg; then use your right hand to pull your left hip to the right. Stop when you feel a snap.
You can repeat the stretch two or three times if you are having difficulty relieving the pain. If your back is still bothering you, it's best to see a doctor to find out why you are sore
Method 3 of 3: Using a Foam Roller
Step 1. Sit on the floor with your knees bent
You can use a gym mat, but the movement should be done on a hard surface such as a tiled floor. Sit with your knees bent and keep your knees bent throughout the exercise so as not to bend your lower back.
The foam roller should not be used on soft surfaces such as beds or rugs
Step 2. Position the foam roller under your lower back
Place the foam roller directly below the sore spot. You may need to move it a little to find the right spot - adjust the roller as needed.
The foam roller will gently massage the spot on the back where it was placed, which should provide some relief
Step 3. Hold your hands behind your head and lower your body against the foam roller
Use your hands to support your neck, as stretching it can end up making the pain worse. Then slowly lower your upper body over the foam roller. You should feel a snap as the roller presses into your back.
Just lowering the body to go over the foam roller can be enough to crack the back. However, you can roll your back over the foam for even more relief
Step 4. Roll your back over the foam roller with slow, gentle strokes
This step is optional, but you can roll your back to better massage the area and hear the pop. While lying on the foam roller, use your legs to slowly push your body back and forth. Feel your body rolling over the foam roller until you hear the back click.
- Keep your feet flat on the floor to maintain stability during movement.
- Relax your muscles when using the foam roller. The more relaxed your muscles are, the more likely you are to crack your back.
Variation:
place the foam roller slightly diagonally to help realign your discs, which can slip and become misaligned. Make one side of the roll slightly higher than the other to form a diagonal. Roll your back onto the slanted foam roller. Then adjust the foam roller and set it diagonally across.
Tips
It is best to see your doctor or a chiropractor if you are experiencing back pain. These professionals can find out what is causing the pain and provide the appropriate treatment
Notices
- Don't force yourself to move beyond your limits. This can lead to back strain.
- Don't crack your stuff if you don't know what's causing the pain. Otherwise, you could accidentally end up making your condition worse.
- Don't exercise right after cracking your back. In some cases, this can increase the risk of a herniated disc.