How to Pop Your Lower Back In 5 Easy Ways?

People who are doing extreme physical labor are often cornered with one significant question: how to pop your lower back? We all have tried the feeling of stiffness and discomfort in our backs, most specifically at the lower end.

Luckily, you don’t have to worry about dealing with the uncomfortable experience any longer. Properly popping, cracking, or even stretching your joints is enough to alleviate the pain.

In any case, we’re going to teach you the best way possible where you can do it safely with in-depth instructions.

Back Pain Normal Occurrence

back pain

Dr. Paul Shekelle said, “There's no magic bullet out there, on average.” In other words, it’s a pretty common for people to have.

As a matter of fact, it has been stated that there’s at least 4 out of 5 people who will experience this pain. This is a study from National Institute of Neurological Disorders and Stroke.

Interestingly, this is what causes people to cancel out on work, meetings, and school. Shekelle believes that spinal manipulation only has a small effect when it comes to therapies. Generally speaking, the doctor has the power to try and give it a go to their clients.

In addition, Dr. Shekelle, later on, discovered that the effects that you get from spinal manipulation have similar anti-inflammatory drugs. To name a few examples, these are commonly known as Tylenol and Advil. It has been confirmed by a 2008 Cochrane review.

Unfortunately, going through therapy session doesn’t offer much of a significant change. It does make your cost care go higher than usual.

Here’s the thing, a visit to a chiropractor costs money. Of course, this has an inclusion of an evaluation. The fee is around $75 and $200. But there are factors you need to consider, so you need to be considerate of your location.

If you plan on going to a follow-up visit the rate may be around $30 to $70. You can go for over-the-counter pills as they are way cheaper than the other alternative. The only concern is that it’s that you may experience nasty side effects. These are usually stomach ulcers. It only occurs when you take high doses of medication.

On the bright side, there are no severe concerns that have been reported. The only problems are slight aches and pains. This can be concluded as the feeling of doing a workout for the first time.

How to Pop Your Lower Back: Turn Rotation Crack

Step#1. Lie Flat On Your Back

lie flat on your back

Here’s what you’re going to need: A mat. You need to lie on a firm construction. Yoga mats are welcome. However, you can have towels as alternatives as well. If the ground is too rough on your back, padding is needed.

First of all, you need to make sure that you’re in a comfortable position. Don’t compensate your posture, your back should be in parallel with your hands by your side.

Also, make sure that your legs are flat. This is to make sure that your muscles are in a comfortable position. After which, your arms should be spread out proportionally against the floor.

The ideal outcome would be that they are in line with each other and upright to your torso.

Step#2. Bend Your Right Knee

Once you have settled into your position, you then have to bend your right knee. Kindly ensure that your foot is continuously being kept flat against the floor.

The Key point to remember is that your right foot should maintain an ideal distance. It shouldn’t touch your buttocks. As for your left leg, there’s no need to change it from its initial position.

Step#3. Move Right Knee Slowly To The Left

The goal is to get your right knee down towards the floor. This means that your knee will have to crossover your other leg.

If it’s physically doable for you, twist it until you’ll be able to get in contact with the floor. Your right knee should be just outside of your left leg.

Don’t force yourself too much, if you’ve reached a certain point where you’re feeling point. Stop stretching, and revert back to the initial position. Remember to stretch within your comfort zone.

As much as possible, keep the same position of your right foot when you’re twisting. But you can lift your soul from the floor if necessary.

Step#4. Face Your Head To The Right

After the third step, move your head to the right, and while doing that rotate the upper portion of your body in the same manner.

This is a popular method that works most of the time, but there’s still a chance that you might not b able to pop your back. On the side note, the stretch doesn’t have any paint.

Step #5 Go Stretching

Stretch to your back until you’re satisfied, don’t stop until your back hasn’t cracked just yet. Or if you haven’t reached the limit of flexibility.

After doing all the steps above, bring back your knee, make sure to point it up to the ceiling before doing anything else. Extend your right knee to back to its original position.

Repeat the process until satisfied.

Wrapping It Up

There you go – we have finally tackled on how to pop your lower back. There’s a certain discomfort level when you’re out doing physical activities, and your body hasn’t properly adjusted to your new routine. Or if you’ve been doing things differently, it’ll take a toll to your back (your lower back, specifically.)

We really hope this article has helped you clear some air on how to crack your back in the safest way possible.

If you have any questions or clarifications, make sure to comment down below. We make sure to answer them right away.

Always remember that your comfort is always a priority. If you want to help out your friends and family as well, don’t forget to share this on your Facebook wall!


I'm Dent: mom, wife and household CEO living in the Santiago de Cali. I'm absolutely in love with fitness blogs and I created to all of you to be the best they can be. After all, it's never too late to be your best you!

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