Posted: 2/18/2008 4:05:05 PM EDT
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Any you guys have any secrets on how to crack your lower back? I've been stretching and trying to get relief and nothing is working, I've been sitting at a computer for long stretches trying to get a project done and it's taking a toll. ( I could just imagine where this thread is going, but maybe some out there has an method...first one to coment on my screan name is gehy) |
), turn your body the opposite direction
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You are going to need help. Preferably someone bigger and stronger than you. Cross your arms across your chest so that your left hand is on your right shoulder and right hand on left shoulder. Have your helper give you a bear hug from behind with his arms just over your elbows. Then have him pick you up and lean back. They may have to give you a bouce to really get things moving. NOT GAY. and it works. |
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couple, three ways. sit upright and straight in the chair and then arch your back over the backrest. relax with the weight on the back of the chair. second. stand up and touch your toes. let the upper half of your body "hang" off your hips. if you can relax and hold your balance you can pop most of your back. lay on your back and raise your legs up and over your head. keep twisting up and over so all the weight ends up on your shoulder blades. sometimes i can just expand my chest and roll my shoulders forward and get it to pop. good luck. it sure is a pain when you can't pop your back. |
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I've become rather adept at cracking my lower back (to incredible relief, in a case just a few days ago) by doing this: walk up to an outside corner of a wall so it is to your right. Put your right leg forward and your left leg back. Put your right hand on your right hip. Now, turn to the right from the waist, trying to hold your hip straight with your right hand. With your left, grasp the wall and pull to maximize the twist. Sometimes it helps to rotate your hip forward and back gently while doing this. Do the opposite to crack to the left. Good luck! 
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You have a bathtub? When I get up in the morning and take a shower, I squat and put both knees against the sides of the tub. I grab the handle thing and twist my body in that direction. Turn around and do it for the other side. *shrug* ETA, my back was hurting really bad one week so I decided to go see a "pro". After a 10-15 minute massage by some electrical doodad, the "pro" comes in. He attempts to go to work. He didn't crack one bone in my back. He told me it was a good session and we moved every bone in my body.  That's not why I went in there. 40 bucks down the drain and I have yet to go back to a "pro" since.
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I get bad Sciatic pain. Lay down and bend your left leg. Cross your right so it is at a 90 degree angle. Pull back while laying down or have someone push your crossed leg towards you until you can't take anymore. |
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I just bought an inversion table and it's helping. While completely inverted, I've popped my lower back by basically doing a "crunch" with my arms crossed over my chest. (occasionally, it doesn't always work!) But, when it does . . . talk about RELIEF!!!  I highly recommend inversion generally, though. At the very least, it's relaxing! Got the table from SG, too - only $149, or so - and very well-made. Good luck! Lower-back pain totally sucks! Believe me - I KNOW!  ETA: Try stretching your ham-stings by lying in a door-way and (for the right side), scrunch up to the RHS of the door-way and raise your leg up against the trim, vertically. Keep scrunching forward as you stretch (keeping your upper body & other leg on the floor, as you go). It'll feel awkward, at first. But, try it! You'll get what I mean, in no time - and it can be a big help. |
If you have swelling, nerve damage, or a ruptured disc, you are probably going to aggravate the condition by trying to pop your back or doing anything beyond very mild stretching. Yes, you need to have x-rays and probably an MRI to fully diagnose your issue. Also, be sure to ask advice for posture, sitting, pads, etc. Something very simple that you are doing wrong could be causing your condition. |
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Good back stretches = lay down flat, bring one leg up and pull your knee into your chest and hold then repeat with the other leg and then both at the same time. You can turn your knee slowly to the left and right to get a cross stretch. Most exercises that help the back actually just involve strengthening the stomach muscles. gentle crunches, leg extensions while lying down, breathing exercises while sitting up in a good posture compress your abdominal muscles for a count of 10 then relax. |
After you get seen by a doc <hint hint> , I've found the following technique works for me:Lay on the edge of your bed, with an arm hanging over the edge. Grab the underside of your bed with that hand. Draw the same side leg up. Start a rocking motion toward the center of the bed. Try to keep your shoulders on the bed. Once you're loosened up, simply "throw" the leg towards the other side of the bed. Reverse position and repeat for other side. |
This is probably the best way. But it'll help if you stretch your BUTTOCKS first! Do some leg stretches: hurdle stretches, etc. Then, put one ankle on your knee (while sitting), and stretch away from your "down-side" knee, that is, right foot on left knee: rotate to the right. |
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