All of us have suffered from a stiff and sore back at some point of time or the other. It can be an awkward situation. This is when cracking your back helps in releasing the tension accumulated in the back. When you crack your back, it has a snapping impact on the spine, which helps in aligning the back properly, where the spinal discs are reinstated and the blood circulation is normalized.
However, it is important to know the right method of cracking your back, so that one does not end up hurting oneself in the process. When one wants to crack the back, it should be done with utmost care and there should be no sudden and jerking movements involved. Likewise one will have to ensure one does not overstretch the spine either.
Cracking Lower Back
It is difficult to crack your lower back all by yourself. It is best to seek help from someone in this endeavor. Before you get to cracking your back, you will want to loosen up your muscles as much as you can. This will help you to crack your back rather easily. There are two methods which you can use to crack your back. For the first method, you will have to seek help from someone. Lie down on the floor with your back parallel to the ceiling. Let your friend place his foot on your lower back. Slowly extend your hands towards the ceiling and let your friend help you to pull your hands up further. However, make sure that the friend's leg continues to be on your lower back.
For the next method you will have to sit on a high back chair with an armrest. Your feet should be placed firmly on the floor. Slowly try to twist your upper body to the right. Try to get hold of the back of the chair with the left hand and try to twist as far as you can to the right. You may want to twist till your hear the cracking sound. Slowly release and come back to the center and repeat the same on the other side as well.
Cracking Middle Back
Similar to cracking the lower back, there are two methods which you can use for cracking the middle back as well. The first method involves help from another person. Lie on your stomach with your hands extended out straight in a 'T' position and with your legs extended out straight. Now let your friend press on your spine with little pressure, starting from your shoulders down to the lower back. When pressure is applied and released, the middle back will crack.
The other method is somewhat similar to a stretch, where you will not need help from anyone. Sit down on your heels with your hands placed in front of you. Slowly round up your spine at the center and try to reach the middle of the spine to the ceiling. This will crack the middle and upper back region. Slowly come back to the starting position and repeat the process a couple of times.
Cracking Upper Back
You will easily be able to crack your upper back. As a matter of fact, you will also be able to crack your upper back while you are at work as well. This means no more stiff upper back when you are at work. Sit in a chair with a straight spine. Try to pull your shoulder blades closer to one another with your hands placed as high on your back as possible. Try to place the hands at the center of the spine. Now lean back onto the chair and gradually push your back, at the same time try to pull shoulder blades closer to one another. You will hear small popping sounds when you have successfully been able to crack your upper back.
I hope this write up as answered your question, how to crack your back. When you are trying to crack your back make sure you do so gently. Do not push yourself too much, to avoid spine injuries. If your back is very stiff and you are not able to move, then it is best to consult a chiropractor for the problem. After assessing your condition, he will be able to give you the correct remedy.
Disclaimer: This write up should be treated for informational purposes only. It is advisable to consult a health care professional for the right remedy for the problem.