Place your palms on your forehead and exhale slowly. This will cause your head and shoulders to sink down behind the chair. Eventually, you should hear a crack. Do not lean back past the point where it feels uncomfortable to you. If it hurts or feels uncomfortable, then stop.
Do not attempt this exercise if it is painful for you to reach your feet. If you feel pain or discomfort when you attempt the stretch, then stop immediately.
To start, place your hands behind your back, one on top of another, at the center of your spine. [2] X Research source Press both hands against your spine, and as you do so, lean backward. Keep going until you hear and feel a slight pop. However, do not lean back past the point where it feels uncomfortable to you. If you feel pain or discomfort, then stop.
You will not hear a pop yet. The other person will have to gradually move down your back to produce a popping noise.
Be very careful having someone else crack your back. It can be dangerous as the other person cannot gauge your comfort level. Communicate with the person throughout the process. If you feel discomfort or pain at any time, ask the person to stop immediately.
This stretch is not guaranteed to crack your back, but your back may crack on its own while you lay on the ball. Try to be patient though because it might take a few minutes. Just relax on the ball and enjoy the stretch.
Bring your left arm across your body and wedge it on the right side of your right leg. You should feel the tension already. Using your left arm to push off of your right knee, twist your spinal cord gently back and to the right. Once you have felt a pop, release the pose, loosen out some of the tension, and repeat, using the opposite leg.
Put your hands on the back of your head and push your head forward, so that your chin goes in the direction of your chest. If you feel pain or discomfort, then stop right away!
Back pain can come in response to sitting in an uncomfortable position or strain during exercise. In most cases, it goes away on its own with time. However, back pain that persists beyond a few weeks should be evaluated by a doctor. Depending on the cause of your back pain, your doctor will recommend a treatment. Back pain is usually treated with things like physical therapy and possibly medication. In rare cases, surgery may be required for back pain.
It’s a good idea to check with a physical therapist to ensure it’s safe to crack your back. [10] X Expert Source Karen Litzy, PT, DPTPhysical Therapist Expert Interview. 27 August 2020. Avoid cracking your back at all if you have conditions like osteoarthritis, osteopenia, or neurological issues. [11] X Expert Source Karen Litzy, PT, DPTPhysical Therapist Expert Interview. 27 August 2020. If you feel the need to constantly crack your back due to pain, see a doctor instead of repeatedly cracking your back.
