How to crack your back with a friend

Sit in a chair to get more leverage. Rotating your spine while sitting in a chair is helpful because you can grab parts of the chair to gain additional leverage and rotation. Spinal joints need to go slightly beyond their normal range of motion in order to crack, so using a chair to achieve that may be your best bet. While trying to keep your buttocks and legs in the same position, rotate as far as you can in one direction holding for a few seconds , then go in the other direction.

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 4 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. But, some people believe it should be done by professionals because they are specifically trained in how to adjust backs safely. Adjusting your back incorrectly or too often could exacerbate or cause pain, muscle strain, or injuries. It could also lead to hypermobility, which is where you stretch your spine and back muscles so much that they lose elasticity and can come out of alignment.

This is especially important if you have or suspect that you have any type of disc issue. Wait until you heal completely or seek the support of a physical therapist, chiropractor, or osteopath. Be gentle and refrain from forcing your body to perform movements or into any position. If you experience severe pain or if your symptoms become worse, discontinue the practice and see a physical therapist, chiropractor, or osteopath.

Cracking your neck gently or only on occasion generally won't cause you any harm. Here's what you need to know about the risks and when to seek care. Massage out the tension in your upper back for relief. Shoulder popping, also known as crepitus, has several possible causes. Find out why it is sometimes accompanied by pain while other times it's not, as….

Strain on your hip joint can make it difficult for the joint to glide in and out in a full range of motion. Edit this Article. We use cookies to make wikiHow great.

By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. All rights reserved.

This image may not be used by other entities without the express written consent of wikiHow, Inc. Use a chair to crack your back. If you need to crack your back quickly at work or school, you can do so while seated.

This works best if you are sitting in a chair with a short back. While seated, slide your butt toward the front edge of the chair. Then, lean back until your back is touching the back of the chair.

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. Lie on the floor. If you're struggling to crack your back while seated or standing, you can try doing it while lying on the floor. However, this exercise will require some more range of motion.

You need to be able to grab your toes. 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. Try to crack your back while standing upright. This is a fairly safe means of cracking your back, and it can be done at your convenience during the day. However, you do need some range of motion with your arms to do this stretch because you need to place both hands on the center of your back.

To start, place your hands behind your back, one on top of another, at the center of your spine. 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. Method 2. Lay face down on a firm surface. To have someone else crack your back, you will need to lay down on a firm surface. The floor or a firm mattress work well.

Lay on your stomach and place your arms at your sides. Have the person who is helping you stand just in front of your head. Have them apply pressure to your spine. The other person should place one hand over the other, and then, they should place their hands in the middle of your shoulder blades. Have them apply just a light amount of pressure to start.

Ask the person to apply pressure as you exhale. Make sure that the person can hear your breathing. They should only push down once you have exhaled.

It may be a good idea to have the other person instruct you when to breathe out and in, just to make sure. The other person will have to gradually move down your back to produce a popping noise. Related Articles. Article Summary. Method 1.

All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Approach cracking someone's back like a massage. Professional chiropractors apply gentle pressure with their hands on the upper back, lower back, and buttocks. Mimic the professionals by only pushing gently onto the back and buttocks during the process, and make sure the person you are helping is comfortable the whole time.

If the person you are helping has severe back pain, encourage them to see a doctor or chiropractor instead. Method 2. Find a gentle surface for the person to lay down on.

A professional chiropractor has patients lie on a chiropractic table to provide the most comfort. Mimic that as best you can with something like a bed, table, or clean part of the floor. Method 3. Make a series of gentle pressing motions for a few seconds to start. Ask the person you are helping how this feels to them. If the pressure causes them pain or discomfort, do not proceed!

Method 4. Have the person lift both of their legs up slightly. A chiropractor is able to lift the bottom half of their table up and down for this motion. Mimic that by asking the person to lift both legs up and down slightly at the same time. Have the person move their legs in a gentle, rocking motion. Method 5. Apply gentle pressure with the bottom of your hands. Keep pressing until the person feels relief. As you do this, encourage the person to take deep breaths in and out.

Nevertheless, the person may feel relief from the rocking and pressing alone. Method 6. A partner stretch is a great way to relieve back pain. Start by sitting on the floor facing each other.