Cracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back
The first way to crack your back is by using a foam roller. I like the ones that are slightly softer so it gives a little along your spine.
Next, you can get into a long sit position. This can also stretch your piriformis muscle and erector spinae muscles in your back. The twisting motion may help you get a pop in your back.
Then you can do an egg roll or a double knee to chest with a roll. This one is a little more difficult, but works well at getting your back to crack if you don’t have a foam roll.
Now you will sit in a chair and twist your body. Once you start the twist, get to the end range, and then do a quick push.
Finally, you can get a more gentle back manipulation on a swiss ball or therapy/stability ball. This is also a great stretch for your back.
These back pain relief stretches don’t necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness.
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.
Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
Cracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back
