Back is one of the most common parts that people like to crack. The sensation of the pressure built in the spine releasing is something else. The sound of the air bubbles trapped in the joints popping is also quite pleasurable. Though many believe it’s best to leave twisting and stretching your back to your chiropractor in Denver.
It’s usually safe and helpful for relieving the pressure on the back from time to time. But doing it too often or with too much force is problematic. You might cause back injuries like pinched nerves or strains. Slipped discs are also possible in some cases.
That’s why it’s important to seek a trained professional when adjusting your back. Though as long as you are moderate about it, you can pop your back for relief. Keep in mind that this isn’t medical advice and use the techniques below to crack your back safely.
Back Of The Chair Stretch
Sit in a chair with a solid back that goes under your shoulder blades. Interlace your fingers behind your head or extend your arms above your head. Lean back and relax over the edge until your back cracks. Experiment with different heights by sliding up and down the seat. It’s a good way to stretch the upper and mid-back.
Chair Twist
Another stretch to perform on a chair. Reach your left side with your right arm. Your right hand should hold the seat or the left leg. Lift your left arm to hook it over the back of the chair and twist your upper body carefully. Go as far left as you can while keeping your legs, hips and feet facing forward. Repeat the steps on the other side.
Standing Lumbar Extension
Stand with your palms on your back or at the top of your buttocks. Your fingers should point down and pinky fingers should be on either side of the spine. Extend your spine upwards and arch backward with your hands applying pressure to your back. Hold the pose for ten to twenty seconds before returning to the starting position.
You can place your hands higher to bend at different levels if you’re flexible enough.
Standing Spinal Rotation
Extend your arms in front of you while standing. Turn your body to one side slowly while keeping your hips and feet facing forward. Return to the center and turn to the other side. Repeat the steps until you hear the cracking sound and your back feels relaxed.
Upward Stretch
While standing, interlace your fingers behind your head. Stretch your body up before arching back with the support of your hands on the back of the head. Use the hands to create resistance to the stretch and hold it for ten to twenty seconds.
Supine Foam Roller Stretch
Lie on your back with your knees bent and a foam roller under your shoulders horizontally. Interlace your fingers under your head, extend them alongside your body or cross them over with hands touching shoulders. Use your heels to roll your body up and down the foam roller with your back pressed to it.
You can either focus on the mid-back or roll between the neck and the lower back ten times. Arch your back if it’s not uncomfortable.
Kneeling Back Extension
Start with your hands and knees on the ground like when playing horsey. Lean slightly onto the front and round the shoulders while dropping the hips slightly towards the floor. Hold for five seconds before moving your buttocks towards the heels and extending your arms. Hold for five seconds before returning to the neutral position.
Knee To Chest Stretch
Lie on your back with legs stretched out and arms on the sides. Bend your left leg towards the chest with the help of your hands and hold for thirty seconds. Relax and repeat with the other leg.
These are some techniques you can use to pop your back safely. Remember, applying too much force or cracking your back too often is not good for the back. You should also avoid asking your friend to adjust your back. Consult auto accident chiropractors in Denver to relieve your backache through adjustments.
