3 simple ways to crack your back and release tension

Try these simple stretches

Lower back pain is a common problem for people across ages. Sitting in the same position for a very long time can make your bones and muscles stiff, causing immense back pain. Cracking you back can be an easy way to release the tension.

By cracking your bone we don’t really mean to crack it, but to stretch it to release the tension. The sudden shift causes air pockets in the synovial fluid of the joints to react, which causes a popping or cracking noise. There are some easy ways to adjust your back safely no matter where you are, as long as you have some space to lie or sit. Here are 3 easy ways to release the tension from your back.

Sit and rotate

Direction: Sit down comfortably on the floor and stretch both your legs in front of you. Bend your right knee and cross it over the left leg. Take your right hand behind your back and left on your right knee. Now twist your torso to your right to look back. Look over the shoulder and stretch as much as you can. Pause for a few seconds and return to the normal position. Repeat the same the other side.

Knee-to-chest movement

Direction: Lie down on your back on the floor with your legs stretched and arms by your side. Now alternatively, pull your knees towards the chest. First the right one and then the left one. Bring it close to your chest. You can use your hands to hold your knees and stabilise the movement.

Lower back rotation

Direction: Lie down comfortably on the floor with your legs stretched and arms stretched in a straight line at your shoulder level. Now bend your knees and move your hips first to the left side so that both the legs move to the left and touches the ground. Bring it back to the centre and repeat the same on the other side.