Walking On Back crack


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Cracking or releasing the spinal joints of your back is usually safe if done in a controlled manner and within the normal planes of motion of the spine. Rotation and extension of the spine are the movements that walking On Back crack create the cracking sounds of the small spinal facet joints.

However, seeing a joint specialist such as a chiropractor or osteopath is always a good idea if you have an underlying spinal issue. Stretch your back muscles first. Muscle tension in your back is often relieved with simple stretches without the spinal joints making cracking or popping sounds.

As such, aim for a good muscle stretch to start with and don’t focus too hard on trying to achieve any cracking sounds. Bring both knees up to your chest with your arms until you feel some mild-to-moderate stretching within your back muscles and hold for about 30 seconds. Do this simple stretch three to five times daily depending on the degree of tension in your back.

Instead, you should breathe deeply and exhale as you relax into the stretch. You may have to slowly rock forward and backward in this position to get a better muscle stretch, but always do so in a controlled, gentle fashion.

Never aggressively bounce or force motion into your spine or other joints as this could cause injury. Stretch your back by elongating your spine.

Kneel on a padded surface with your buttocks resting on the soles of your feet. Then bend forward at the waist, walking your fingers forward as far as you can go while trying to touch your nose to the floor. Hold this stretch for about 30 seconds while continuing to breathe.

Depending on the amount of tension in your back, try this stretch three to five times daily. You may not be very flexible, or your belly may get in the way, but try to extend your arms as far forward as you can until you can feel your back muscles and spine stretch at least a little bit. Extend your spine while standing.

Extension of the spine is a movement that often creates a cracking sound, but your spinal column has fairly limited motion in this direction, so don’t be too aggressive while doing it. Extending your back doesn’t really stretch your back muscles, but you may feel some pulling in your chest or abdominal muscles. Place both hands behind your head and slowly push your head backwards while arching or extending your spine so that your stomach sticks out. 20 seconds and consider doing it three to five times daily depending on the amount of tension in your back.

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The area of your back most likely to crack with this position is the thoracic region, which is the part of your spine between your shoulder blades. Make sure your feet are firmly planted and shoulder width apart so that you maintain balance and reduce the risk of falling over. Keep your eyes looking forward to prevent overextending your neck and head backwards.

Extend your spine with help from your hands. While slowly extending your spine in a controlled manner, you can reach around your back and put pressure on the area that has the most tension, which will induce a little more focused extension there. This movement requires a little more flexibility, especially from your upper body and arms.

While standing and slowly extending your back, slide your hand behind and slowly push down on your spine while extending your stomach forward. 20 seconds and try it three to five times daily depending on your condition.

The spinal area under the most pressure is likely to crack, especially if you have the flexibility to reach up towards the thoracic spine. Add some spinal rotation while standing. The spine tends to have more range of motion from side-to-side than it does in extension, so rotation tends to be a safer or more forgiving motion. Rotation of the spine can crack most areas of your back, especially the lumbar region or low back.


Walking On Back crack a controlled fashion, rotate your upper body as far as you can in one direction, then switch and do the other way a few seconds later. You can use some momentum by swinging your arms, but be careful not to go too far and risk pulling a muscle.

It takes that long for the joint to reset again. Rotate your spine while sitting on the floor. Another way to rotate the lower half of your spine is to do it while sitting, which might feel more stable and easier to control.


You can also use your arms and hands to induce a little more rotation without having to swing your body, which is likely a little safer. Sit on the floor with one leg bent at the knee and the other leg extended — it does not matter which side you start with because you’ll switch and do both sides a few times. With the foot of the bent leg on the ground, push with it and rotate your torso in the opposite direction, using your hands to stabilize you and induce more rotation. Try to look back over your shoulder on the same side as your bent knee. Wear runners so your feet get more grip to push with.

Sit in a chair to get more leverage. Rotating your spine while sitting in a chair is helpful because you can grab parts of the chair to gain additional leverage and rotation. Spinal joints need to go slightly beyond their normal range of motion in order to crack, so using a chair to achieve that may be your best bet. Sit facing forward on a stable chair.

Breathe normally while doing this. Grab on to the sides or the top of the chair to gain more leverage — a wooden chair works well in this regard. In this position, your lower lumbar spine is the most likely to crack or release. Do a twisting stretch while lying on your back.


Make sure the floor is cushioned or padded for the most comfort. Lie flat on your back on a cushioned floor, raise a leg to your chest while bending it at the knee. Then pull on the outside of your knee towards the floor with your opposite hand, which will create rotation in your lower back and hips. Foam rollers are commonly used in physiotherapy, yoga and pilates.

Pick up a foam roller at a sporting goods or big-box store — they’re very inexpensive and nearly indestructible. Place the foam roller on the ground, perpendicular to where you’re going to lay your body. Lie down on your back so that the foam roller is beneath your shoulders. Put your feet flat on the floor, bend your knees, and lift up your lower back so it rolls over the foam in a back and forth manner.