6 Ways To Adjust Your Lower Back
1) How to Crack Your Lower Back Tailbone:
How to Crack Your Lower Back Tailbone:
2) How to Crack Your Lower Back Hip:
3) How to Realign Your Lower Back:
Why Won’t My Lower Back Crack?
6) 6 Ways To Adjust Your Lower Back:
The following are some ways to adjust your lower back. You may want to try them out if you have low back pain or if you have any other problems with your spine. If you do not feel comfortable doing these exercises, then it would be better for you to consult a professional who specializes in spinal health such as a chiropractor or osteopath.
1) The first way to adjust your lower back is to try and do a chest stretch.
This is a great way to realign your spine and get rid of any kinks or knots that may be in it. All you have to do to perform this exercise is get into position where you are lying face down on the floor with your arms extended out in front of you, then simply lift up your chest as far as you can. The key factor to remember here is to keep your arms completely still while you do this exercise.
2) Another great way to adjust your lower back is to perform a leg and hip stretch.
This is a very easy exercise; all you have to do is position yourself where you are standing barefoot on one foot. Then you are going to slowly bend forward until you can touch your toes or feel a nice pull in the hip of the leg that is extended back. You should not feel any pain when performing this exercise.
If you do feel pain, then you may have other problems that you should see a medical professional about.
3) One more great way to realign your lower back is to do a seated spinal twist.
This is an easy exercise that requires almost no effort at all. All you need to do for this exercise is sit in a chair and cross your legs. Now all you have to do is twist your upper body to one side as far as you can.
Then you are going to want to hold that position for about a minute, and then you can repeat the process on the opposite side.
4) One of the main reasons people experience lower back pain, or any pain in their back for that matter, is because they are sitting or laying down in a position that puts too much pressure on it.
This next exercise is a great one that you can do to alleviate the pressure on your back. All you have to do for this one is lay down on the floor on your back. Then you are going to want to raise your legs up so that they are flat against the ground, but keep your back flat against the floor at all times.
Then you are going to want to rock side to side slowly. After you have rocked side to side a few times, you can then start to gently swing your legs back and forth. These two exercises are great ones to help you adjust your back while you are sitting or laying down on the floor.
5) The next way to crack your lower back is to do what is known as the pelvic tilt.
To do this you are going to want to first lay down on the floor on your back. Then you are going to want to try and squeeze your buttocks together as hard as you can. You will maintain this position while you gently tilt your pelvis up and then back down again.
If you are experiencing any pain or discomfort when doing this, then you should stop immediately, as it means that you may have some injury to this area that needs the attention of a medical professional.
6) The last way I will go over to adjust your lower back is by using a tennis ball.
All you need for this exercise is a tennis ball, although you may want to do this on top of a towel in case you accidentally drop the tennis ball. To perform this exercise all you have to do is position the tennis ball in the middle of your lower back and then sit down slowly onto the floor while leaning forward at the same time. Once you are in a seated position, begin to rock back and forth gently.
You can also tilt the upper part of your body from side to side and then repeat the process with your lower part. By rocking back and forth and tilting your upper and lower parts you should be able to loosen up the muscles in your back that have been stiff or sore for some time.
Sources & references used in this article:
Acute lower back problems in adults by S Bigos, O Bowyer, G Braen, K Brown, R Deyo… – Rockville, MD: Agency …, 1994 – chiro.org
The Chiropractic Adjustment–The Best Studies of 2019 By Dr. David Jolson January 3, 2020 Greenville Chiropractor, Headache, Lower Back Pain, Pain by C Care – upstatespineandsport.com
Efficacy of adjusting working height and mechanizing of transport on physical work demands and local discomfort in construction work by HF Vander Molen, R Grouwstra, PPFM Kuijer… – Ergonomics, 2004 – Taylor & Francis
Coping with chronic lower back pain: designing and testing the online tool ONESELF by PJ Schulz, S Rubinelli, MC Zufferey… – Journal of Computer …, 2010 – academic.oup.com
The global burden of low back pain: estimates from the Global Burden of Disease 2010 study by D Hoy, L March, P Brooks, F Blyth, A Woolf… – Annals of the …, 2014 – ard.bmj.com