Living with chronic back pain has been physically and emotionally debilitating. This is because SpineNation members share their stories and give advice and suggestions coming from a place of experience. I received suggestions for home equipment as well as post-surgery items to make life a little easier.
Thank you for keeping the information flowing and maintaining this essential community. Dealt with back pain the past 10 years. Finally getting back to activities that I love. SpineNation has helped me learn and connect with the right info I need to manage my issues. All Rights Reserved. SpineNation does not provide medical advice, diagnosis or treatment. Login Signup. Tags: Therapy. Share Now. Most everyone has done it: when you feel some tightness in your back, you grab a friend, coworker, or significant other to a patch of carpet, position yourself face down and ask them to crack your back.
But is that good for your chronic back pain? Breathe normally while doing this. Grab on to the sides or the top of the chair to gain more leverage — a wooden chair works well in this regard. In this position, your lower lumbar spine is the most likely to crack or release. Do a twisting stretch while lying on your back. Make sure the floor is cushioned or padded for the most comfort. Lie flat on your back on a cushioned floor, raise a leg to your chest while bending it at the knee.
Then pull on the outside of your knee towards the floor with your opposite hand, which will create rotation in your lower back and hips. This is a similar position that a chiropractor or osteopath will put you in for adjusting your low back and hips sacroiliac joints. Part 3. Stretch your back muscles first. Muscle tension in your back is often relieved with simple stretches without the spinal joints making cracking or popping sounds.
Too much joint cracking may damage the joint tissues and accelerate a type of arthritis known as osteoarthritis the wear and tear type. Stretch your back by elongating your spine. Another type of stretch can be done while on your knees and facing the floor prone , which is similar to a yoga position known as the child's pose.
Extend your spine while standing. Extension of the spine is a movement that often creates a cracking sound, but your spinal column has fairly limited motion in this direction, so don't be too aggressive.
No, it's not something you should intentionally try to do on your own. It's best to see a physical therapist to make sure that type of movement is safe. Not Helpful 84 Helpful Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. Lean back on a chair with your middle back on the top part. It gives a wonderful crack. Helpful 10 Not Helpful 2.
Bend your back and turn your body both ways until you hear a crack. Remember to bend forward and repeat as well or you could damage your back. Helpful 5 Not Helpful 2. Don't crack your back so frequently more than a few times per day as it could lead to joint damage and spinal problems with time. Helpful 4 Not Helpful 3. There are many resources on the web describing safe ways to "crack your back", from professionals such as chiropractors, physical therapists and osteopaths.
However, none of them call it cracking. Instead, you should search for phrases like "how to adjust back", or "how to mobilize your lumbar spine. Helpful 3 Not Helpful 2. When using a foam roller, stretch your arms outward into a palm tree pose. This will usually give more pops to the spine. Helpful 2 Not Helpful 2.
If you or your partner start to feel pain especially if it's sharp or burning pain while trying to crack a spinal joint, stop immediately. Helpful Not Helpful Adjusting your own spine or others if you're untrained carries risks, so proceed conservatively and with caution. It's best to see a physical therapist to help you determine whether it's safe to crack your back.
Helpful 0 Not Helpful 0. If you have conditions like osteoarthritis, osteopenia, or neurological issues such as weakness in your legs, you should not try to crack your back. You Might Also Like How to. How to. Physical Therapist. Expert Interview. First, we start with two ways to use a chair on your back. Back-of-chair stretch. Chair twist.
Back extension. Standing lumbar extension. Upward stretch. Standing spinal rotation. Seated twist. Supine foam roller stretch. Supine twist. Supine shoulder blade stretch. How to crack your back video. Tips to practice. Finally, there have also been some claims that endorphins are released when joints are popped, providing a pleasurable feeling and temporary relief. Like most things in life, balance is key. Email Share Tweet. Does this sound like you? But are those rumors actually true?
Is cracking your back bad for you? But before we get into the nitty-gritty of cracks and pops, we thought it would be helpful to help shed a little light on a few things: We wanted to make sure that everyone knows what a joint actually is. Simple enough. We wanted to explain why joints actually crack. What are joints? Not so hard, right? Now, let's talk about why your back cracks: Why does your back crack?
The Research: Is cracking your back bad for you? Still not convinced? So why does it feel relieving when you crack your back or joints in general? However, there are a few theories on the matter: One reason could be that movement in general helps reduce pain. Previous Post Next Post.
Jae Lim is a board-certified spine surgeon who specializes in minimally invasive spine surgery and robotic spine surgery, significantly reducing surgical impact and recovery times.
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