Oh, the satisfaction and relief one feels after cracking one back is incomparable to any otherworldly pleasures. You feel relaxed, and your back feels more straightened after the crack. In most cases, the cracks occur involuntarily and happen out of the blue. You might be bending in a particular position or just stretching on your bed one fine morning, and out of nowhere, you’ll hear that popping sound!

Even though it feels great to crack your back, it can produce harmful effects on your back. This is why it is essential to perform the act of cracking your back in a controlled and proper manner. If you are looking for a few practical ways to crack your back, then you have landed on the right blog! Here, we will guide you to effectively and safely crack your back.

Note: If you have chronic pain in the back of your neck, please consult a professional doctor so that they can diagnose the real issues. Please do not attempt to crack your back at home if you have any underlying conditions. 

Also Read: Make Moon Water at Home to Amplify Your Energy

Lying On Bed

This is one of the oldest tricks in the book when cracking the middle section of your back. One of the best things about this exercise is that you get to work your abdominal muscles and your back muscles! All you have to do is lie on your back at the corner of your bed. Your neck should be hanging down the corner of the bed while the rest of your back should be on the bed. It is vital that the level of your head is below the level of your spine. Now do the following:

  • Place your back on the mattress while let your head drop on the edge of the bed and relax completely.
  • Slow extend your arms above your head and stretch them out in the backward direction towards the floor.
  • At the same time, try to extend your neck and move your head towards the floor. Stretch as far below as you can without falling off the bed completely.
  • Control your breath by inhaling and exhaling slowly.
  • After 5 seconds of staying in the same position, sit up straight.
  • Once again, lie down and repeat the whole process at least 4-5 times. Make sure your movement is slow and controlled. Keep your spine safe at all times.
  • As soon as you hear a popping or cracking sound out of your back, please stop immediately. Remember, overexerting your back can cause severe injury and damage to your spinal cord.
  • If any kind of swelling or pain arises after performing this routine, immediately contact your healthcare provider and stay safe.

This movement is a little dangerous. That is why it is recommended to perform this exercise in the presence of another person. They must give you indicators if you start to perform the move in the wrong way.

Kneeling Workouts

There are multiple kneeling workouts available to crack your back. One of the most common ones is called Cat to Camel. Sounds like a funny name, no doubt. But it is beneficial when it comes to stretching and cracking your back. It is a straightforward routine, and everyone must perform it regularly to keep themselves fit and healthy. Here is how you should perform it:

  • Kneel down on all fours.
  • Your hands must be flat on the floor and on the same line as your shoulders. They must be at a shoulder-length apart from one another. The arms must be stretch ultimately.
  • Make sure your knees and hips are aligned and are not very far apart or very close together. The difference between your legs must be equal to the distance between your hands.  
  • Slowly and in a controlled movement, raise your back upwards in the form of an arch. Make sure your hands and legs stay in the same position.
  • Keep your head downwards and between your arms.
  • Slowly neutralize the arch by moving your spine downwards.
  • Now lower your stomach slowly and in a controlled manner while moving your head upwards. Look at the ceiling for a few seconds and maintain your position.
  • Neutralize your position once again by bringing your spine back up.
  • Repeat the whole process for as long as you need.

Don’t forget to breathe throughout the whole process. Remember performing this kind of exercise provides little to no harm if it is done in the right way.

Another great kneeling workout to crack your back is kneeling with a back extension. Like the previous kneeling exercise, it is easy to perform and is not dangerous for your spine. Follow the steps below to perform this exercise:

  • Kneel down on all fours.
  • Your hands must be flat on the floor and on the same line as your shoulders. They must be at a shoulder-length apart from one another. The arms must be stretch completely.
  • Make sure your knees and hips are aligned and are not very far apart or very close together. The difference between your legs must be equal to the distance between your hands.  
  • Now take a deep breath and move your hips back towards your heels.
  • At the same time, make sure you stretch your arms forward. Keep your hands pressed against the floor.
  • Hold yourself in this position for a few seconds.
  • Slowly and in an exact manner, move and lean forward.
  • Once again, hold this position for a few seconds.
  • Repeat this process until you feel that you have cracked your back, or the spine feels better.

Also Read: How to Pop Your Ears?

Conclusion

Cracking your own back is a very soothing and relaxing process. Everyone wants to do it at home, and it is actually quite easily doable. But at the same time, it is essential to keep yourself safe and avoid any injury. Once again, it is emphasized that please refrain from performing any exercises if you have preliminary back or neck issues. To remain safe at all times, it is best to consult a health physician and then perform any activities at home.