Low back pain is usually so excruciating that it needs to be addressed immediately. One instant solution is to make your lower back crunch, but first check with your doctor or physical therapist to make sure it's safe for you. You can crack your back while sitting in a chair. If this doesn't work, lie down on the floor and do a hip twist to make the stretch more intense. Also, use a styrofoam roller to massage your back to make it crunchy.
Step
Method 1 of 3: Using a Chair
Step 1. Sit in a chair with a backrest
Choose a chair without armrests so you can move freely while twisting your waist to pop your back. Sit comfortably while straightening your body and placing both feet on the floor.
Use a dining chair so you can sit up straight
Step 2. Interlace your fingers on your back and press your back with your hands
Bring your arms back and intertwine your fingers. Place your knuckle on the painful lower back. Gently press your fingers against your back to massage the painful area until it feels comfortable or crunchy.
- Even if it's not crunchy, usually your back feels more comfortable after a massage.
- This method is safe enough for back cracking, but not necessarily effective. Use another method if your back still hurts.
Step 3. Twist your waist so that your back crunches if the above doesn't work
Sit up straight in a chair, relaxing your arms at your sides. Slowly turn your upper body to the left and then bring your left arm back to grip the right edge of the chair back. Use your left hand to twist your waist further to the left a little at a time for maximum stretch. When it crackles, release your arms to return to the starting position. Do the same movement by twisting the waist to the right.
- You can do this stretch 2-3 times until your back feels comfortable.
- If this method is not effective, do body rotation while lying down or use styrofoam rollers by reading the following steps.
Method 2 of 3: Turning the Body While Lying
Step 1. Lie on your back on the floor while straightening your left leg and bending your right knee
After lying comfortably on the yoga mat, straighten your left leg and bend your right knee 90° while placing the sole of your right foot on the mat. Extend your arms out to the sides to maintain balance as you rotate your hips to the side.
Bend the knee of your right leg if you want to stretch the right side of your lower back. Bend your left knee to stretch the left side
Step 2. Lower your right knee to the floor crossing over your left leg
Inhale deeply and then twist your waist to the left while exhaling and crossing your right leg over your left. Then, hold your right hip with your left hand and slowly pull it so that it rotates further to the left. When your back is crunching, lower your hips to the floor to return to the starting position.
- Make sure to keep your upper body and head in contact with the mat while doing this movement. Only the waist down moves when you turn your hips to the side.
- Stop immediately if the muscle feels sore. Don't stretch until you feel uncomfortable.
As a variation:
Place your left hand on your right knee to press your right foot to the floor for maximum stretch. When twisting to the right, use your right hand to press your left knee into the floor.
Step 3. Perform the same movement to stretch the left side of the lower back
Straighten your right leg and bend your left knee. Lower your left knee to the floor slowly across your right leg. Grasp your left hip with your right hand and then pull it to the right little by little. Stop if your back cracks or feels uncomfortable.
Do this movement 2-3 times until the back feels comfortable. If the pain has not subsided, consult a doctor to find out the cause
Method 3 of 3: Using Styrofoam Rollers
Step 1. Sit on the floor with your knees bent
You can use a yoga mat as a base, but do this exercise on a firm, level ground, such as a tiled or wooden floor. To get ready, sit down with your knees bent and your feet flat on the floor. Make sure both knees remain bent during the exercise so that the lower back does not arch.
Styrofoam rollers won't roll if you're training on a mattress or carpeted floor
Step 2. Place the rollers on the floor behind you
Make sure the roller is on your lower back at shoulder level if you're already lying down and pressing on the painful area. You may need to position the roller so that it is exactly where you need to massage. Adjust the roller position if necessary.
The roller will massage the painful back area to make it comfortable again
Step 3. Place your palms on the nape of your neck and slowly lower your body to the floor until you are lying on the roller
Support your neck with your hands, as tense neck muscles can make back pain worse. Then slowly lower yourself to the floor so that you are lying on the roller. Usually, you will hear a creaking sound when the roller presses against the back.
Sometimes, your back will crackle simply by lying on the rollers, but you can move back and forth to allow the rollers to roll on your back so that you feel more comfortable
Step 4. Roll the roller on your back by moving back and forth slowly
If needed, use a roller to massage your back more intensely or until your back crackles. While lying on the roller, use the soles of your feet to move back and forth while feeling the rollers roll down your back until you feel more comfortable or crunch.
- Do not move the soles of the feet when moving back and forth to keep the body stable.
- Relax your muscles as you practice using the rollers. If you relax your muscles, you're more likely to crack your back.
As a variation:
slightly tilt the roller under your back to relax the muscles around your spine. Once the roller is in a diagonal position, move your body back and forth until your back is comfortable. Then, tilt the roller to the other side and do the same movement.
Tips
Consult a doctor or physical therapist if you experience back pain. They are able to find out the cause and provide the best solution
Warning
- Don't make your back crunch if you don't know the cause of your back pain, as this will only make the pain worse.
- Do not stretch beyond your range of motion to avoid injury to the muscles.
- Don't exercise immediately after rocking your back because there is a risk of causing a hernia in the vertebral column pads.
