Below, you will find several techniques for popping the top of the spine. If you have had back and shoulder pain for a long time, see a doctor.
Steps
Method 1 of 4: Popping Your Own Column
Step 1. Test standing back snapping
It is a relatively safe technique that can be used at any time of the day. It is important that you do it in a place where you can move your arms well, as you need to place both hands in the center of your spine.
- To begin, place your hands behind your back, one on top of the other, in the center of your spine.
- Press your hands against your spine and lean back.
- Continue until you hear a slight click. Never lean beyond your comfort point: when you feel any pain, stop.
Step 2. Snap your back with a chair
If you need to pop the spine quickly at work or in class, do it sitting down. The technique works best if the chair has a low back: slide your butt towards the front of the seat and lean back until your back rests against the back of the chair.
- Place your hands on your forehead and slowly exhale.
- This will cause your head and shoulders to fall behind the chair.
- You should hear a snap.
- Don't lean past your comfort point. Stop when you feel any discomfort.
Step 3. Lie on the floor
If you are having trouble popping your spine while standing or sitting, try the popping while lying down. For the following technique, you will need a little more freedom of movement to be able to grasp your toes with your hands.
Do not attempt the exercise if you feel pain reaching your feet. When you feel any discomfort, stop
Tip:
To do this exercise, lie down on a padded floor or mat. Turn on your side and bring your knees toward your chest. Then straighten your legs and grab your feet with your hands. Hold the position until your back snaps, turn on the other side and repeat.
Method 2 of 4: Asking Someone to Click Your Column
Step 1. Lie face down on a firm surface
For someone to snap your back, you have to lie down first. Home floors or a firm mattress are good options. Lie on your stomach and place your arms at your sides. The other person must stand in front of you.
Step 2. Ask the person to apply pressure to your spine
She should support one hand on the other and place them in the area between the shoulder blades. Ask her to start with light pressure.
Step 3. Ask the person to apply pressure as you exhale
It's important that she can hear you breathing and only press down on her spine when you've let out all the air. It might be helpful to ask her to instruct you to breathe, just in case.
You won't hear the snap for a while. It takes the person gradually down the spine for the snap to occur
Tip:
The person should apply pressure between the shoulder blades as you release air from the lungs.
Step 4. Instruct your friend to follow down
The other person should lower their hands more and more, repeating the process of applying pressure while breathing. Eventually, the two of you will find a sweet spot for the crackles.
- Be careful about asking someone else to snap your back. Since she has no way of knowing if she is causing pain, the process can be dangerous. When you feel any discomfort, speak up.
- If you experience discomfort or pain, ask the other person to stop immediately.
Method 3 of 4: Stretching the Back
Step 1. Use an exercise ball
In addition to stretching your back, you may be able to snap your spine with an elastic ball. Sit on the exercise ball normally to begin with. Then, step forward until your entire back is resting on the ball. Relax completely; then begin bending and straightening your knees to move your body over the ball and make it roll over different parts of your back.
Exercise may not crack your back on the first attempt. Be patient and know that it may take a while for you to crack your spine. Relax and enjoy the stretch
Step 2. Rotate the spine while sitting.
Sit on a mat, with your spine erect and your legs flat on the floor. Bring your right leg up and, keeping it bent, rest it on your left leg. Keep your left leg flat on the floor and support only your right foot on the floor, keeping the rest of your leg elevated.
- Bring your left arm over your body and support it on the right side of your right leg. You should feel a tension building. Push your right knee with your left arm and twist your spine slightly to the right.
- After you feel a snap, release the tension and return to the starting position. Repeat, reversing sides.
Step 3. Stretch in bed
Lie on the edge of the bed, with your shoulders and head hanging down. Relax and lay your upper spine and your arms "drop" toward the floor. After you've stretched out completely, do a sit-up to bend your spine in the opposite direction, coming back up. Repeat the movement, sliding the scapulae further down.
Step 4. Do the rocking chair posture.
This is a Pilates stretch used to loosen the muscles in the spine. Lie down on a mat and bring both knees to your chest, hugging them with your hands. Lean forward and backward slowly, gaining momentum. The idea is to feel each part of the spine resting on the mat.
Step 5. Try to pop your back on the floor
Lie face down on the floor (not on the carpet), with your arms straight. With your feet flat against the floor, bend your knees 45° - or enough to rotate your hips and keep your lower spine flat against the floor. The idea is to align the entire column with the floor.
- Place your hands on the back of your head and push your head forward so that your chin is toward your chest.
- Stop when you feel pain or discomfort!
Tip:
Press the back of the head. The vertebrae should snap in one to three places between the shoulder blades.
Method 4 of 4: Taking Preventive Measures
Step 1. See a doctor if you experience chronic back pain
Cracking your back may temporarily relieve the pain, but only a professional can help alleviate the situation.
- Back pain can arise from poor posture or injuries from exercise. Most of the time, they disappear on their own. If the pain lasts longer than a few weeks, see a doctor.
- Depending on the cause of the pain, the doctor will recommend treatment with physical therapy and medication. In rare cases, surgeries may be recommended.
Step 2. Don't pop the column too often
It is a behavior that can alleviate discomfort at one time or another. Constant snapping, however, can strain muscles unnecessarily, resulting in hypermobility.
If you feel the need to constantly crack your back because of the pain, see a doctor
note:
Hypermobility will loosen the back muscles, causing loss of function in the spine and ligaments.
Step 3. stretch out instead of cracking your back.
Stretching is usually best for relieving mild pain. Lean forward and backward. Then lean sideways. The tension should ease a little.
Tip:
Stretching works best a few minutes before a shower.
Notices
- take very be careful when cracking your back. If you use too much force, you could get hurt. If you suffer from chronic pain, see a doctor.
- Stop when you feel pain. Your body is trying to say something, so listen to it.