If you have lower back pain, you may wonder how to crack your own back.
In general, it's better to get help from a professional.
However, in a pinch, you can crack your own back at home... you just need to be careful.
Watch the video below to learn how to crack your own back safely.
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Technique 1: Spinal Rotation Stretch
This technique is commonly used by chiropractors and physical therapists to gap the joints in the lower back, providing relief.
Steps:
- Lie on your side with the painful side facing up.
- Bend your top leg at the knee, adjusting its position to target different areas of your lower back.
- Gently rotate your upper body back while keeping your lower body in place.
- Take deep breaths and allow your body to relax into the stretch.
- A pop may occur, but even without it, the stretch can provide relief.
Tip: Avoid forceful twisting, as this can strain your spinal discs.
Technique 2: Side Bending Stretch
This method is excellent for individuals over 50, particularly those with degenerative disc disease or spinal stenosis.
Steps:
- Lie near the edge of a bed or firm surface, ensuring stability.
- Let your knees hang slightly off the edge, allowing gravity to create a gentle side bend in your lower back.
- Gently push your feet upward against gravity for five seconds, then relax and let them drop further.
- Repeat this process three to five times to deepen the stretch.
Why it works: This technique opens up compressed joints and relieves nerve pressure, making it a safer option for those with osteoporosis.
Safety Tips for Self-Manipulation
- Never force a crack—gentle stretching is key.
- Avoid excessive twisting, especially if you have disc issues.
- If pain worsens, stop immediately and consult a healthcare professional.
- Perform these techniques on a stable surface to prevent falls.
By using these self-manipulation techniques, you can safely relieve lower back pain at home. However, if you experience chronic pain, consider consulting a professional for further guidance.
Need Help To Relieve Back Pain?
If you live in the St. Louis area and need help for back back, our fellowship-trained orthopedic manual physical therapist can help you get relief fast using spinal manipulation and other hands-on techniques.
Unlike many PT clinics, we don't just do exercises. The majority of the session is hands-on. But unlike chiropractors, we don't just crack your back either.
We use a variety of treatments specifically tailored to YOUR problem to help you get fast relief, AND keep the problem from coming back in the future.
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Tap the button below to request an appointment.