When we seek to crack the back, we want to adjust, mobilize or manipulate the spine. It's usually not too risky to do this on your back on your own. These settings don't require those crackling and popping noises to be effective, but we know they do offer that momentary sense of relief.
It is important not to force anything or feel pain, so the best ways to achieve this is with a proper stretching routine. Gentle stretches and movements such as those described below to tighten your back can also warm up your body and muscles, relaxing tense areas.
Crunch your back with the best stretches
It is important to do it safely to avoid serious injury. Below you will discover the best stretches and movements to help you crack your back without too much risk. If you feel afraid to do it alone, go to a specialist to assess your case.
Chair Back Stretch
You can experiment using different heights by sliding your body up and down slightly. You will feel this stretch in your upper and middle back.
- Sit in a chair with a solid back that allows your shoulder blades to fit over the top.
- You can interlock your fingers behind your head or extend your arms above your head.
- Lie back and relax.
- Continue to lean back over the top edge of the chair until your back cracks.
chair twist
The twist should start at the base of your spine. You will feel this stretch in your lower and middle back.
- Sit on a chair and stretch your left arm across your body to support the right side of the chair. Your left hand should be on the seat of the chair or on the outside of your right leg.
- Reach your left arm behind you to grab the back of the chair.
- Carefully twist your upper body to the right as far as it will go, keeping your hips, legs, and feet forward.
- Repeat these movements on the opposite side to turn to the left.
Back Crunch Extension
You will feel this stretch along your spine where you are applying the pressure. For a variation on this stretch, try the following exercise.
- Stand up and make a fist with one hand and wrap the opposite hand around the base of the spine.
- Push up your spine with your hands at a slight upward angle.
- Lean back, using the pressure from your hands to crack your back.
- Move your hands up your spine and do the same stretch at different levels.
Standing lumbar extension
- From a standing position, place your palms along your back or on top of your butt, with your fingers pointing down and your little fingers on either side of your spine.
- Lift and extend your spine up and then arch back, using your hands to apply gentle pressure to your back.
- Hold this position for 10-20 seconds and breathe.
- If your flexibility allows, you can move your hands up your spine and do the stretch at different levels.
- You may also feel the stretch in your upper spine or between your shoulder blades.
Supine foam roller stretch
Supine refers to lying on your back.
- While lying on your back with your knees bent, place a foam roller horizontally under your shoulders.
- Interlace your fingers at the back of your head or spread them out along your body.
- Use your heels as momentum to roll your body up and down on the foam roller, pressing it against your spine.
- You can roll to the neck and lower back or focus on the mid back.
- If it's comfortable for you, you can arch your spine slightly.
- Roll 10 times in each direction.
Roll supine to crack the back
- Lie on your back with your right leg straight and your left leg bent.
- Extend your left arm to the side and away from your body and turn your head to the left.
- While holding this extended position, rotate your lower body to the right. Imagine trying to touch the ground with your left shoulder and left knee at the same time. You don't really need to do this: your left shoulder will most likely come off the ground and your knee won't hit the ground on its own either.
- You can place a pillow under your left shoulder if it doesn't come all the way down.
- Take a deep breath as you use your right hand to press down on your left knee.
- Bring your left knee higher toward your chest or straighten your leg to deepen the stretch.
- Repeat on the opposite side.
- You will feel this stretch in your lower back.
upward stretch
- Stand up and interlock your fingers behind your head.
- Slowly lengthen your spine up and arch back, pressing your head into your hands.
- Create resistance by pressing your hands to your head.
- Stay in this position for 10 to 20 seconds. Breathe.
Spinal rotation while standing
- While standing, extend your arms out in front of you.
- Slowly rotate your upper body to the right, keeping your hips and feet forward.
- Return to the center and then turn left.
- Continue this movement a few times or until you hear your back crack or feel looser.
- You can use the momentum of your arms to help guide the movement.
- You will feel this stretch in your lower spine.
Seated turn on the ground
The twist should start in the lower back. You will feel this stretch throughout your spine.
- Sit on the floor with your left leg extended in front of you and your right leg bent so that your knee is raised.
- Cross the right leg over the left, planting the right foot outside the left knee.
- Keep your spine long and straight.
- Place your right hand on the floor behind your hips and place your left elbow outside your right knee, turning to look over your right shoulder.
- Press your arm and knee against each other to deepen the stretch.
Tips to crack the back
These simple stretches can be done as part of a longer stretching routine or on their own throughout the day. Always move carefully in and out of each exercise without jerking or bouncing movements. You may want to take a few minutes to relax before and after each stretch. Keep it gentle and gradually increase the amount of pressure or intensity used for these stretches.
It may be safe to adjust your own back as long as you do it with care and caution. However, some people believe that it should be done by professionals because they are specifically trained in how to safely adjust the back. Adjusting your back incorrectly or too frequently could exacerbate or cause pain, muscle strain or injury. could also cause hypermobility, which is where you stretch your spine and back muscles so much that they lose elasticity and can become misaligned.
If you have back pain, swelling, or some type of injury, you should not crack your back. This is especially important if you have or suspect you have any type of problem with the drive. Wait until it is fully healed or seek support from a physical therapist, chiropractor, or osteopath.