How to crack lower back: Cracking your back is an effective way to derive relief. It literary mean releasing pressure, stretching muscles or adjusting them to get rid of discomfort. This phenomenon is similar to cracking your toes, fingers, neck or any other joint.
As you use your back muscles extensively while sitting, standing, or any other activity, it becomes imperative to adjust your back joints to relieve tension.
However, cracking your lower back safely is very important to avoid any adverse consequences. If you are looking for some safety tips which guide you – how to crack lower back? You have landed at the right place!
Back Cracking Techniques
No matter wherever you are, if you have enough space to sit or lie down, you can easily crack lower back effectively and safely. Some of the recommended ways to crack your lower back rightly are:
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1 – Bridge stretch
Lie straight on your back.
Bring the feet closer to the butt to lift the knees
By keeping your shoulders straight, lift your pelvis
2 – Knees-to-chest
Lie down on your back
Now start moving your left knee towards the chest and stabilize it near your chest as close as possible
Take the left knee to its original position
Now repeat the move with your right knee
Repeat it twice a day for 2-3 times
3 – Seated lower back rotation
Sit straight on a chair forming an angle of 90 degrees
Place your right elbow to the left knee and rotate your upper body towards the left
Hold the position for 15 seconds and return to the initial position
Now place your left elbow to the right knee and turn your body towards the right
Again hold the position for 15 seconds and return to the initial position
4 – Lower Back flex
Lie down on the floor with raising your knees and placing both hands below your head
Flex your stomach muscles and hold it for 5 seconds
Relax your stomach muscles
Flex your back muscles and hold the position for 5 seconds
Relax your back muscles
Repeat the steps five times a day and increase it gradually up to 30 times
5 – Lower-back rotation
Lie straight on your back
Hold up both the knees together to form a 90 degrees angle between your thighs and calf
Now move both the knees towards the right side and touch the ground while keeping your shoulders still
Hold the position for ten seconds
Resume the original position
Repeat it by touching the ground towards the left side
Repeat this at least twice a day with 3-4 times.
6 – Cat Arch
Get down on the floor by upholding your body over the hands and knees
Stretch your stomach upward gently to form an arch by pushing the back out
Now pull your stomach downward by starching your back inward
Get back to the original position
Proceed with two sessions of 3 set each.
Is it bad to crack my back?
No, cracking your back occasionally does not have any negative impact on your back. Instead, it relieves pressure from your spine and makes you feel relieved. But, if you are doing it habitually, it may cause excessive wear to the back joints, which ultimately leads to premature breakdown. Hence, it is very essential to crack your back only in moderation to avoid any severe ill-effects.
What are the recommended precautions while cracking the lower back?
It is imperative to crack you back slowly and purposefully to avoid any muscle strain, dislocation, injury or joint sprain. In case you experience any of the following after cracking your back, contact your doctor immediately:
Persistent pain during or after cracking your back, and it does not go away even with the pain medications.
You feel that your back is out of alignment and not able to move it properly
Acute pain while moving your back in full swing or unable to move it
Why does it feel good to crack your back?
By building up pressure, cracking your back helps in relieving the gas, which is present inside the joints. During the process of cracking your back, endorphin gets released, making the back adjustments feel good. Popping your back relaxes the back muscle. When a segment from your spine does not move correctly, cracking your back can bring you a satisfactory relief.
Is there any alternative to back cracking?
You can substitute back cracking with some stretching moves which help in relieving the pressure. Child pose, open book, and cobra are some of the helpful yoga postures which help in lowering the strain on your back. It is vital to be comfortable with these yoga postures or execute them under the vigilance of expert yoga instructors to avoid any muscle injury or sprain.
How do you fix lower back pain?
Some of the ways in which you can fix your lower back pain are:
Stay active by avoiding long bed rests.
Maintain good postures
Refer a specialist
Keep exercising but do not strain your back excessively
Apply ice and heat pads
Strengthen your core
The attempt to cracking your back should make you feel good and lighter. If you experience any pain or discomfort, it indicates an underlying condition that needs proper medical treatment. It is advised to seek an opinion from your doctor before proceeding with the lower back cracking exercises. In the event of persistent pain, visiting your doctor is highly recommended. Crack while performing your routine activities is normal. Good posture is crucial to avoid severe back pain. If you have to sit for long hours, support your back with a chair against it and relax your shoulders.
Cracking your back forcefully or frequently may yield negative consequences such as spasm, sprain or even muscle tensions. If you notice soreness or pain over a long period, you should contact a chiropractor.