How to crack my lower back

See your doctor as soon as possible to avoid some of the more severe complications of arthritis or other back conditions. Doing it frequently can cause damage to your joint tissue or cause strains or sprains that can be painful or require surgery to treat.

Study found chiropractor and traditional treatment can help. Here are 10 moves and stretches to help you crack your back, plus a video that demonstrates some of those moves in more detail. The telltale symptoms of sciatic nerve pain are severe pain in your back, buttocks, and legs. A tight lower back can lead to more…. There are two different types of Covid tests — diagnostic tests and antibody tests. The diagnostic tests are designed to show if you have an active….

Still, health officials say many of these kids are not in the hospital…. Basically, you can feel your limits — which should prevent you from pushing to the point of injury. Cracking your back can feel oh-so-satisfying… but is it really something you should be doing?

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In most cases, gentle stretching exercises to crack your back can help to mobilize your spine and lessen back pain. In this article, you will find 6 gentle exercises with illustrations to crack or pop your back like an expert.

You will also find important precautions and answers to questions like: Is it good or bad to crack or pop your own back? And what happens if you try to pop your back too often? If you suffer from occasional low back pain or sometimes feel that you have knots in your shoulders or middle back, cracking your back can release tension and ease the pain. According to the National Center for Complementary and Integrative Health, spinal manipulation can help to treat low back pain.

Doctors say that spinal manipulation can be used with exercise, physical therapy, and massage to get rid of back pain and muscle tension naturally.

When done properly, popping or cracking your back is relatively safe. However, if you want to crack your own back, you should always use gentle pressure on your spinal joints. Researchers in the Spine Journal reported that spinal manipulation and therapy also benefits the functions of the nervous system. Researchers have found that manipulating the spine affects certain sensory nerve fibers.

This can have a muscle-relaxing effect. The Journal of the American Medical Association reported that cracking your back can help improve pain in the lower back. Many patients who receive spinal manipulation therapy reported improvements in acute low back pain.

Here are six gentle exercises for popping your back at home. They should not cause any pain but if you experience pain while cracking your back, stop immediately. While doing these exercise you may or may not hear a cracking sound. As a general note, you should not focus on trying to achieve popping sound and you should not be aggressive while doing them.

The first way to crack your back is by using a chair to exert pressure on spinal joints. You can use the back of the chair for leverage to extend the range of motion on your spine and crack joints in your mid-back.

When cracking your back using a chair, you should always try to keep your shoulder and back as relaxed as possible. The next exercise to pop your back involves sitting on a chair with the backrest at your side.

You need to grip your hands behind your back and put pressure on the part of the spine that needs to be popped. With this spinal manipulation exercise, you can crack any part of your spine from your lower back to as far as you can reach up your spine. Another way to pop your upper back like an expert is to use a foam roller under your upper spine. Use your hands to support your neck because straining it could worsen your pain.

Then, slowly lower your upper body down over the foam roller. As the foam roller presses into your back, you should feel a pop or crack.

However, you might decide to roll your back for added relief. Roll your back on the foam roller using slow, gentle movements.

This step is optional, but you may prefer to roll your back for a deeper massage or to hear an audible crack. While lying back on the foam roller, use your legs to slowly push yourself back and forth. Feel your body rolling over the foam roller, and listen for a pop or crack. Relax your muscles as you use the foam roller.

The more relaxed your muscles are, the better your chances of cracking your back. Eric Christensen, DPT. It's not a great idea to pop your shoulders excessively since they already tend to move too much.

If your shoulders are sore, it's better to focus on your mid-back—you can do this by lying a foam roller that's perpendicular to your back. Keep the roller at about bra line level while keeping your hips flat on the floor. Then, lean back or arch your back, which helps open up your mid-back and takes a lot of pressure off your shoulders.

Not Helpful 1 Helpful 1. Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. They can figure out what is causing your back pain so you get proper treatment. Helpful 3 Not Helpful 0.

This may lead to a sprain in your back. Helpful 5 Not Helpful 1. If you do, you may accidentally worsen your condition. Helpful 0 Not Helpful 0. In some cases, this can increase your risk of herniating a disk. You Might Also Like How to. How to. More References 8. Physical Therapist. Expert Interview. About This Article.

Co-authored by:. Co-authors: Updated: December 3, Medical Disclaimer The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Article Summary X To crack your lower back, start by sitting up straight in a chair.