How to Crack Your Lower Back

If you spend a lot of time in the same position, you will probably sense that your back begins to get tight. You might feel stiff and sore, and you may have a difficult time moving when you stand up again. It could even lead to some mild discomfort. It is important for you to see a chiropractor in Rhode Island regularly, as a chiropractor can review stretches with you that can ease back pain. At the same time, you may believe you can ease your discomfort by effectively cracking your back at home. But, you need to make sure you do so safely. What do you need to know?

The Benefits of Cracking Your Lower Back

First, is it safe to crack your lower back at home? There are a few reasons why it is helpful. Your spine consists of a series of joints. They are called vertebrae, and they allow you to twist, Bend, and stretch your back.

Furthermore, the spine is supported by numerous ligaments, tendons, and muscles that provide additional strength and stability for your back. If you begin to sense pain and discomfort, the vertebrae in your spine might be moving out of place. This may make it harder for your supportive tissues to keep your spinal column in the right position.



When you crack your lower back safely, it can adjust the positions of your vertebrae in the spine, making sure they are properly aligned.

How To Pop Your Lower Back at Home

If you want to pop your lower back at home, there are a few options available. They include:

Popping Your Lower Back While Sitting Down

The first option is to pop your lower back while you are seated. You should start by sitting in a chair. Keep your knees at a right angle (90 degrees). Gradually twist your upper body to the left. Hold this position for ten seconds. Then, twist your spine to the right side, holding that position for ten seconds.

If you feel like this is not enough, there is another way for you to crack your back while seated. In the same chair, place your hands on your knees. Then, bend your back backward and forward. Picture yourself alternating between a cow pose and a cat pose. This should help you pop your lower back.

Pop the Lower Back While Laying Flat

Another option you may want to try is to crack your back while laying down. Start by laying on your back. Your head should be resting on the ground, and your legs should be extended. Then, pull your right knee up to your chest. Grip the knee with your hands and pull it closer to the chest. Repeat this motion with the other knee. You may need to go through this process two or three times to achieve the results you are looking for.



These are a few examples of safe ways you may be able to pop your back at home. The best way to crack your back safely is to visit a chiropractor.

Visit a Chiropractor for Help Popping Your Lower Back

Even if you are able to successfully crack your lower back at home, you may still need to reach out to a chiropractor for help. A chiropractor can take a look at exactly how far out of alignment your vertebrae might be. Then, he or she can use precise adjustments to ensure all of your vertebrae are in the right positions.

Remember that you do not necessarily need to hear a crack to experience pain relief. As long as your vertebrae move back into the right locations, that is what matters most. A chiropractor may also be able to show you other ways you can safely pop your back at home. That is where Estner Injury Centers can help you. 

Contact Estner Injury Centers for a Chiropractor in Rhode Island

If you are looking for relief from lower back pain, it would be our pleasure to help you. We are Estner Injury Centers, and we have a tremendous amount of experience helping people address different causes of back pain. It would also be our pleasure to help you adjust your lower back while going through ways you can safely pop your lower back at home. We always put the names of our patients first, and we can do the same for you. Contact us today to make an appointment, and let us address the root cause of your back pain and discomfort!