A dining room chair is a great option.
You may not hear an audible crack, but you should feel a difference. This is a gentle way to crack your back, and it may not work for everyone. If you’re still feeling discomfort, try another technique.
Perform this stretch 3-5 times a day on both sides. If you still have discomfort after trying this stretch, you may want to try doing a trunk rotation or using a foam roller.
Bending your right leg will work your right side. Later, you’ll switch legs and work your left side.
Keep your shoulders and head flat against the mat while you’re doing the exercise. Only your lower body should be twisting. If you feel any pain, stop immediately. Do not stretch past the point of comfort.
Repeat the stretch 2-3 times if you’re struggling to find relief. If your back is still bothering you after that, visit your doctor to find out why your back is hurting.
The foam roller won’t work as well on a soft surface, like your bed or carpet.
Always keep the foam roller perpendicular to your spine. [11] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 17 March 2021.
Simply lowering your body over the foam roller may be enough to pop or crack your back. However, perform additional stretches for added relief.
Keep your feet anchored to the ground to keep you stable as you roll your back. Relax your muscles as you use the foam roller. The more relaxed your muscles are, the better your chances of cracking your back.
Repeat this stretch for each leg 2-3 times, and perform the repetitions both in the morning and at night.
Repeat this stretch 3-5 times, and perform it twice a day.
Perform 5 repetitions each day, then add 1 repetition each day until you can perform 30 in a row.
