How to Crack Your Lower Back

Dec 25, 2021

If you’ve been seated for a long period of time working at your desk or riding on an airplane, then you might find yourself stretching and holding your lower back to ease pain and discomfort. In addition to seeing a doctor or chiropractor for back pain treatment, there are also ways you can help alleviate back pain safely and effectively at home and in between sessions. Many people wonder if cracking the lower back is safe and okay to do on your own. The important part of cracking your back or any of your joints is to know how to do so safely. Here’s how to pop your lower back so that you can experience more lasting pain relief.

Why Is Cracking Your Lower Back Helpful?

Before you get started cracking your own back, it helps to get a better understanding of why cracking your lower back is helpful. The spine is made up of a series of joints known as vertebrae that help you bend, twist, and stretch your way through your daily routines. The spine is also supported by muscles, tendons, and other soft tissues that offer stability and flexible movement for these joints. When you start to experience pain and discomfort in your lower back, it is often due to a combination of things: the vertebrae in your spine moving slightly out of place and the supportive tissues weakening and unable to provide the necessary support. When you crack your back safely and effectively, it helps adjust the vertebrae in your spine so they are properly aligned. Find out the best sleeping position while having lower back pain.

How to Pop Your Lower Back

Here are three ways to pop your lower back on your own.

Seated Techniques

Sit with a neutral spine in a chair with your feet beneath your knees and your knees bent at a ninety-degree angle. Then gently and slowly twist your upper body to the left side, hold for ten seconds, and then twist to the right side. You may also try placing your hands on your knees and alternating between cat and cow poses by pressing your chest forward and extending your head back before bringing your chin to your chest and rounding out the back.

Lying Down Techniques

Lie on your back with your head resting on the ground and your legs extended. Then bring your left knee to your chest and grip the knee gently with your hands as it nears your chest. Swap and do the same with the right knee, and repeat alternating the knees for two or three cycles. You can also do a lower back rotation by lying on your back with your knees perpendicular to your back and bent at a ninety-degree angle. While keeping your head and chest on the ground, gently rotate your hips so that one side of your bent knees tough the ground before rotating to the other side.

Chiropractic Treatment

Contrary to what you might think, you don’t always need to hear a popping or cracking sound to experience lasting relief. When you visit a chiropractor for lower back pain treatment, gentle adjustments to the spine may not make a sound but still provide you with the release of endorphins and the natural pain relief you seek. A chiropractor can also walk you through how to crack your back safely so that you don’t reaggravate any old injury or chronic pain.

Common Causes of Lower Back Pain

There are several reasons why you might be experiencing lower back pain and seeking relief by cracking your back. Poor posture from sitting at a desk all day or standing on your feet for long periods of time can put a lot of pressure on your spine and the muscles in your back. If you aren’t engaging in healthy posture as you move about your day, then you are also at greater risk of experiencing lower back pain. Spinal injuries can also occur due to car accidents or while playing sports, which can lead to back pain and other symptoms. If you are experiencing lower back pain and want to know more about how to safely and effectively pop your back, then visit our team of chiropractors at AICA Orthopedics in Atlanta for personalized care.