Stretch your back muscles by doing rocking motions while lying on your back, kneeling and lowering yourself to the floor, or arching your back while standing. Perform back stretches with low-risk movements, for example: twisting the spine in the upper back, twisting the waist, or massaging the back using a synthetic cork tube. Use riskier methods, for example: stretching while lying on the edge of the bed or having someone lift you in a hug.
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Part 1 of 3: Stretching the Back with Simple Movements
Step 1. Stretch your back muscles
Often, back muscle tension can be overcome with just a simple movement without cracking the joints in the spine. Too often the spine can damage the lining of the joints and accelerate the onset of one type of arthritis, namely osteoarthritis (inflammation that damages joint cartilage). Therefore, start practicing so that you are able to stretch your back muscles well, instead of pushing yourself because you want to crack the joints in your spine.
- Lie on your back on a flat floor with a carpet or yoga mat to keep your back from bruising.
- Bend your knees and bring your thighs close to your stomach so you can hug your legs for about 30 seconds while feeling a light to moderate stretch in your back muscles. Do this simple movement 3-5 times a day depending on the level of back muscle tension.
- Don't hold your breath. As you practice, take deep breaths and then exhale slowly so that you feel more relaxed as you stretch.
- Swing your body back and forth slowly so that the back muscles are stretched evenly, but do this movement in a gentle and controlled manner. Do not swing your body too fast or too hard because aggressive movements can injure your back or other joints.
Step 2. Stretch your back muscles by lengthening your spine
This stretch is done while sitting cross-legged and then lowering the body and head to the floor. In yoga, this posture is commonly called child posture. This exercise aims to stretch your back and spine muscles without making a sound if you don't twist or lengthen your back.
- Sit cross-legged on the floor touching your buttocks to the soles of your feet. After that, bend your body forward from the waist and touch the floor with the tips of your fingers. Lower your body and head as low as possible while trying to touch your nose to the floor and extend your arms forward as far as possible.
- Stay in this position for about 30 seconds while continuing to breathe. Do this posture 3-5 times a day, depending on how tense your back muscles are.
- Even if you're having trouble lowering your body to the floor because your muscles aren't flexible or your stomach is blocking them, try extending your arms as far as possible until you feel a slight stretch in your back muscles and spine.
Step 3. Stretch by extending your back while standing
Back elongation is a movement that often produces a rattling sound, but don't overstretch as the vertebrae can only be extended within a very limited range. Back extensions don't actually stretch your back muscles, but you can feel a tug on your chest or abdominal muscles.
- Place both palms on the back of your head and tilt your head back while arching your back so that your stomach expands.
- Stay in this position 10-20 seconds. Do this movement 3-5 times a day depending on how tense your back muscles are.
- When doing this movement, the area in your back that is most likely to sound is the upper vertebrae between the shoulder blades.
- Stand with your feet firmly planted on the floor and spread a new width apart to maintain balance and reduce the risk of falling backwards. Look straight ahead so your neck doesn't extend too much and your head doesn't hang back.
Part 2 of 3: Doing Low-Risk Exercises
Step 1. Use your hands when doing the back stretch
While stretching your spine in a controlled motion, use your hands to press down on the areas where you feel the most tension in your back to focus the stretch on the muscles in that area. This movement requires greater flexibility, especially in the upper body and both arms.
- Stand up while arching your back slowly. Place your palms on your spine and massage from top to bottom with gentle movements while puffing your stomach. Hold on for 10-20 seconds. Do this movement 3-5 times a day as needed.
- Use your dominant hand so that the movement is more controlled and the pressure on the muscles is stronger.
- The vertebrae that are under the most stress will usually rattle, especially if your arms are flexible enough to reach your upper back.
Step 2. Perform a waist twist while standing
The spine will move more freely when it is twisted than when it is extended. So, spinal rotation tends to be safer and more comfortable. Spinal rotation can cause a knocking sound, especially in the lumbar or lower back area.
- Stand with your feet shoulder-width apart to make your body more stable and balanced. Straighten your arms at your sides and bend your elbows forward to form a 90° angle.
- While moving in a controlled manner, twist your waist to the left as far as you can. After holding on for a few seconds, do the same movement to the right.
- Take advantage of the momentum as you swing your arms, but don't twist your waist too fast or too far to avoid injuring your muscles.
- Repeat the movement a few times as needed, but the rattling of the spinal joints won't sound again for the next 20-30 minutes because the joints need time to return to their original state.
Step 3. Perform twisting movements while sitting on the floor
Another way to rotate your lower back is to practice sitting down to make the movement more stable and easier to control. Use your arms and palms to allow you to twist further without swinging your upper body for greater safety.
- Sit on the floor while straightening your right leg and bending your left knee. You are free to start by straightening your right leg or left leg because this movement will be done on both sides of each several times.
- While placing your left foot on the floor, press your right elbow to the outside of your left knee and then twist your waist to the left. Use your right arm to maintain balance and twist further.
- Turn your head towards your left shoulder and look back.
- Wear sports shoes so you can keep your feet firmly on the floor.
Step 4. Perform twisting movements while sitting in a chair to be more effective
Doing spinal rotation while sitting in a chair is more beneficial because you can hold the chair for further twisting and deepening the twist. The spinal joints need to be twisted slightly past their normal range of motion in order to make a sound. Therefore, use a chair as a tool when you twist your waist so that your spine sounds.
- Sit in a sturdy chair facing forward. Twist your waist to one side without moving your buttocks and soles of your feet. After holding on for a few seconds, do the same movement to the other side. Breathe normally during the exercise.
- While twisting, grasp the outside or the top of the seatback for deeper twisting. Sit on a sturdy wooden bench to do this exercise.
- When practicing, the spinal joints that make a sound are usually in the waist or lower back.
Step 5. Stretch in a twisting motion while lying on your back
Another way to ring the spine from the waist down is to use the legs/knees as levers for rotation. Lie on the floor on a soft mat for a comfortable feel.
- While lying on your back on the floor using a base, lift your right leg and bend your knee and bring it close to your chest. Lower your right knee to the floor while twisting your waist to the left with the help of your left hand. This movement will rotate your lower back and hips to the left.
- When moving, the lower back and/or hip joints move with them and will usually make a noise.
- Chiropractors and osteopaths also use the waist twist posture to treat the lower back and the sacroiliac joint (the joint that connects the sacrum and hip bones).
Step 6. Use a synthetic cork tube
When massaging the back with a dense synthetic cork tube, the vertebrae will usually rattle, especially the joints in the middle back. These tubes are often used in physiotherapy, yoga practice, and pilates.
- Synthetic cork tubes can be purchased at sports supply stores or gymnasiums at relatively low prices and are not easily damaged.
- After the tube is placed on the floor, lie on your back perpendicular to the position of the tube. Make sure the tube is in the upper back across under the shoulders.
- Bend your knees and place your feet on the floor. Lift your lower back and then back and forth on the tube while resting on the soles of your feet.
- Do not lie on your back with the tube in your lower back because the lower spine will be excessively elongated. Tilt your body while the tube is on your lower back.
- Use the soles of your feet as support so that your body can move back and forth over the tube so that the spine is fully massaged (at least 10 minutes). Perform this movement as needed. Your back may feel a little sore if it's your first time practicing using a synthetic cork tube.
Part 3 of 3: Using the Riskier Way
Step 1. Do a back stretch on the edge of the bed
Another way to stretch your back is to use the edge of the bed as a fulcrum so that your head is lower than your spine. This method is quite effective for ringing the spine in the waist area.
- Lie on your back on the bed, but let the head, neck and body parts above the shoulder blades hang over the edge of the bed.
- Relax your back and let your arms and head hang to the floor while exhaling slowly.
- Hold for about 5 seconds then do sit ups to return to a sitting position while taking a deep breath. Repeat this movement as needed.
- This movement is very useful for strengthening the abdominal muscles, but a bit risky because it can injure the spine. So, ask a friend to accompany you during practice.
Step 2. Stretch by having a friend hug you
One of the most common ways to do back cracking is to ask someone to hug you tightly from the front. Stretching the spine is necessary for the joints to move. So, the person who is going to hug should be quite strong and taller than you. Be careful when doing this movement because there is a risk of breaking the ribs and can injure the lungs.
- Stand opposite each other with people who are the same height or taller.
- Ask him to hug you by wrapping his arms around the part of his body that you want to sound. Let your arms hang limply at your sides.
- After inhaling and exhaling deeply, signal to him to give you a firm hug in a sudden motion to lengthen your spine and stretch some joints. However, this move requires practice and good coordination between the two of you.
- This method is not suitable for women with large or sensitive breasts.
Step 3. Have someone lift you from behind
Another way to stretch your spine in the lumbar area is to have someone hug and lift you from behind, as lengthening your upper spine will be easier if you do it from behind. However, you'll need to find someone strong enough to lift you a few inches off the floor. Instead of using arm strength when lifting, he can take advantage of the force of gravity and his chest when arching his back back so you two just need to coordinate a little.
- Cross your arms across your chest and have someone taller hug you from behind and hold your elbows for support.
- After taking a deep breath, give a signal for him to lift you up while tightening his arms so that your waist stretches.
- This move is quite risky for you together because of the great pressure on the spine and shoulder joints.
Step 4. Don't ask just anyone to press your back against the floor to make a sound
The technique should only be performed by a trained person, for example: an osteopath or a licensed chiropractor. There is a law that prohibits health professionals from doing this therapy if they have not followed the required training. If you would like therapy to crack your back using this technique, consult a licensed spine therapist.
Tips
- Arch your back or twist your waist left and right until you hear a knock on your back. After that, don't forget to bend forward a few times to avoid back injury.
- Read articles on websites that explain how to safely sound your spine professionally, for example: those of doctors (chiropractors, physiotherapists, and osteopaths. However, they don't use the term "honking". So, look for information using the phrase "how to stretch your back".” or “how to flex the lumbar”.
- Don't crack your spine too often (several times a day) because it can damage your joints and cause problems with your spine later in life.
- If you regularly practice gymnastics, do the bridge or kayak posture on the mat or bed.
- If you want to rock your back, stand behind a chair and use the top of the backrest as a lumbar support to arch your back.
- When massaging your back using a synthetic cork tube, straighten your arms as if you were doing the palm tree posture. This movement makes it easier for the spine to sound.
Warning
- If you or your partner feel pain (especially if the muscles or joints feel like they are being stabbed or sore) when you want to crack your spine, don't continue.
- Consult a chiropractor or physiotherapist to find out how to do spinal stretches and/or therapy. Treating a spine for yourself or someone else is risky if you've never had training. So, do it in a safe and discreet way.
