Knowing how to crunch your back like an expert can help ease back tension, ease joint inflammation, and ease back pain. Cracking or popping your back is known as spinal manipulation and is usually performed by a chiropractor or physical therapist. However, there are some gentle exercises to crunch your back at home that you can do yourself.
The urge to crunch your back like a chiropractor might be necessary if you are standing or sitting for long periods of time. Stretching the spine and thundering can be done at your convenience at your desk, at home, or whenever you need to release tension from your back.
If you suffer from low back pain, you should first find out the cause of the pain before trying to adjust your back. Your doctor or chiropractor can even give you specific exercises to help strengthen your lower back. This will prevent areas of your back that may already be under stress from cracking. In most cases, gentle stretching exercises to thunder the back can help mobilize the spine and decrease back pain.
In this article, you'll find 6 gentle illustrated exercises to crunch your back like an expert. You'll also find important precautions and answers to questions like: Is it good or bad to thunder your own back? And what if you try to crunch your back too often?
Why crack your own back?
There are many reasons why it is good to know how to crunch your back. If you suffer from occasional low back pain or sometimes feel like you have knots in your shoulders or mid back, crunching your back can release tension and relieve pain.
According to the National Center for Complementary and Integrative Health, spinal manipulation can help treat low back pain. Typically, controlled force is applied to a joint in the spine to "open" or "crack" it. Doctors say that spinal manipulation can be used with exercise, physical therapy, and massage to eliminate back pain and muscle tension naturally.
When done correctly, it is relatively safe. However, if you want to crunch your back, you should always put gentle pressure on the joints in your spine.
Researchers in the Journal of the Spine reported that spinal manipulation and therapy also benefit 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 lower back pain. Many patients receiving spinal manipulative therapy reported improvements in acute low back pain.
How to Crunch Your Back Like an Expert, Complete Guide
Here are six gentle exercises to crunch your back at home. They shouldn't cause any pain, but if you experience pain while doing it, stop immediately. As you do these exercises, you may or may not hear it thunder. As a general note, you shouldn't focus on trying to get it to be heard when it thunders, and you shouldn't be aggressive while doing it.
Crunch your back with a chair
The first way to thunder your back is by using a chair to put pressure on your spinal joints. You can use the back of the chair as a lever to extend the range of motion in your spine and pop the joints in the middle of your back. When you bang your back with a chair, you should always try to keep your shoulder and back as relaxed as possible.
- Sit in a chair with a medium to low back and place a towel on the back for extra padding.
- Put your hands behind your head to support your neck.
- Lie on the backrest, take a deep breath and gently push your head back as you exhale.
- You may hear a cracking noise in the joints in your neck and upper spine.
- If you need to bang a different part of your mid back, adjust the way you sit in the chair so that the back is lower or higher than your spine.
How to crunch your upper or lower back
The next exercise to thunder your back is to sit in a chair with the backrest next to you. You should hold your hands behind your back and press the part of the spine that should open. With this spine manipulation exercise, you can crunch any part of your spine from the lower back to the highest part of the spine.
- Sit on a chair or stool so that you can easily put your hands behind your back.
- Make a fist with one hand and hold it with the other hand.
- Find the part of the spine that needs creaking and place your fist on the spine.
- Push up and in place of your spine.
- Remember to take a deep breath before thundering your spine and exhale as you put pressure on your spine.
Use a foam roller to crunch your upper back
Another way to crunch your upper back like an expert is by using a foam roller under your upper spine. Foam rolling exercises for back pain are a great and easy way to relieve back discomfort at home. It is important to remember that when using the foam roller, you should keep your knees bent to avoid putting extra pressure on your spine.
It is important to note that you should not use the foam roller on your lower back.
- Sit on the floor with your knees bent.
- Position the foam roller behind you in the approximate position where you need to crunch your upper back.
- Lie down on the foam roller and adjust the foam roller in the correct place under your upper spine.
- Put your hands behind your head to support your neck.
- Relax and let your head come back by creaking your upper back. (Your head shouldn't go so far as to touch the ground.)
- Alternatively, you can lie down on the foam roller and while supporting your head, roll back and forth to help relieve tension in your upper spine.
Thunder your back while sitting on the floor
One way to help relieve low back pain from cracking your back is to sit on the floor and gently twist your spine. The advantage of this exercise to help relieve lower back pain is that you can use your arms to provide stability and expand your range of motion.
- Sit on the floor with your legs stretched out in front of you.
- Bend your right knee and bring your right foot outside your left hip as shown in the illustration.
- Bend your left arm and press your left elbow toward the outside of your right knee.
- Your spine is now crooked as you look at the wall behind you as far as you can.
- Hold your breath for a few deep breaths and repeat on the other side.
- Repeat 3 times on each side and try to extend your shoulder movement as much as possible.
- By doing this, you may or may not hear an audible sound in your spine. Don't worry if you don't hear a clicking sound as exercise still helps make your spine more flexible.
How to crunch your mid and lower back
You can crunch your mid and lower back by gently stretching your spine as you lean forward on your knees. This exercise is similar to the child's pose in yoga exercises. The beauty of this exercise is that it helps to relax and stretch the spine as well as the hips and quads.
- Kneel on the floor with your knees shoulder-width apart and your feet under your buttocks.
- Bend forward from your waist until your arms are stretched out in front of you.
- Try touching your nose to the floor, remembering to breathe in and out deeply.
- Hold the position for 30 seconds.
- Repeat 3 to 5 times a day to help relax your spine and get rid of low back pain.
Gentle exercise to crunch your back
A gentle exercise to thunder your back safely at home is to lie on your back and stretch the muscles in your spine and back. This can help release tension and help you crack it up yourself. For this exercise, you will need a soft padding on the floor, such as a yoga mat or rug.
- Lie on your back, bring both knees to your chest, and hold your knees against your abdomen.
- Gently pull your knees toward your abdomen and hold for 30 seconds to help gently stretch your spine and back muscles.
- Release and repeat 3-5 times a day to ease back tension.
- To improve the effectiveness of this back exercise, you can gently rock from side to side while holding the stretch position.
Precautions when thundering your back
When doing exercises like this, you should take note of certain precautions to avoid spinal injury.
For example, the Journal of the American Osteopathic Association reported on a case in which a person suffered a trauma to the back. An untrained person performed a "bear hug" which is a type of bone-crunching exercise, which caused a collapsed lung and severe chest pain. Doctors recommended that patients be educated regarding home remedies of all kinds.
It is also important not to snap your back regularly. Your spinal joints are made up of soft tissues, ligaments, and tendons. If you continually put too much pressure on these gaskets, you can wear them down faster.
Dr. Steven Yeomans, a chiropractor at the Yeomans Chiropractic Center in Wisconsin, says that, for some people, a gentle approach called mobilization of the spine should be used. This takes into account a person's health, size, and underlying medical conditions.
When you shouldn't crunch your back
You should not crunch your back if you have chronic pain that has not been evaluated by a medical professional. Sometimes popping joints that are already inflamed can cause increased pain and possibly other complications.
Is it good or bad to crunch your back
Depending on the type of back pain you have, it might be good to crunch your back yourself. For example, doing it yourself occasionally can help relieve tension in your lower and middle back. This can also relieve mild back pain.
As noted in the Journal of the American Medical Association, spinal manipulation has some short-term benefit in helping to relieve back pain.
However, if you have chronic back pain, you should always have a doctor evaluate the source of your pain before using self-manipulation techniques on your spine.
What is that noise you hear when your back thunders
Many people are alarmed to hear the creaking noise when their spine is manipulated. However, that burst is just a gas that is released between the joints. This could be compared to the sound of popping when you open a bottle of champagne.
The Journal of the Canadian Chiropractic Association reports that crunching is not always an indication of successful manipulation of the spine. Sometimes that sound can help improve the chiropractic adjustment. However, in many cases, the benefits are more psychological, not physiological. So even if you don't hear a crunch, you're still stretching your spine.
Why does it feel so good to blow your back
The reason it feels so good is because it helps release joint tension, helps release joint pressure. If the back or spine is tight, or the patient has muscle spasms, the sound may not be heard.
What happens when you thunder your back all the time
According to Harvard Medical researchers, your joints contain synovial fluid. The crunch you hear when you bang your back or your knuckles are little bubbles that burst in the liquid. It seems that popping your joints all the time could be bad. Always popping the joints can cause swelling and reduced resistance in the joints. It can also lead to reduced range of motion.
What to do if your lower back feels like it needs to pop, but it doesn't happen
If you feel that the tension in your lower back does not allow you to crunch your back, you should visit a chiropractor or physical therapist. A qualified medical professional will examine your back and recommend treatment and therapy to help relieve back pain.
When to see a doctor
Back pain usually improves within a few weeks. Learning to crunch your back can help ease back pain. However, in some cases, you should see a doctor for severe or chronic back pain.
You should see a doctor if your back pain continues and you have one or more of the following symptoms:
- The pain is constant and intense and worsens at night.
- You have pain that spreads from your lower back down one or both legs.
- You have a tingling sensation in one or both legs.
- You have swelling or redness in your lower back.
- Back pain is accompanied by unexplained weight loss.
- Severe pain in your back is accompanied by bladder control problems.
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