How do you adjust your own spine?

Answer 1

Answer by Puhlaa:

When your muscles are relaxed your spine may "crack" (what doctors of chiropractic call "release") on its own when you bend, twist, etc. This is simply the release of gases from the joint space, and is no different than cracking knuckles, etc.

It should be noted that research has suggested that the "cracking" sound that comes from "cracking" a joint has no therpeutic benefit in itself. It seems that it is rather the high velocity and low amplitude stretch of proprioceptive musculature that surrounds the joint that induced the therapeutic effect. Thus, simply "cracking" your own back by twisting yourself or squeezing a friend will not result in the same benefits of a proper adjustment by a skilled professional such as a doctor of chiropractic, who have attended at least 8 years of post secondary education to perfect this technique.

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• Hmmm, this can be dangerous. The best idea is to be sure the muscles are fully relaxed. So, make sure you let stress go, take a hot massage shower and all that. If there is nothing wrong with your spine, sitting, standing and walking with good posture will align it. You can also try stretching your back. Never jerk into or use momentum to get into a streching position. Just stretch slowly. "Popping" your spine can damage it so be wary. If your spine is seriously out of alignment, such that you cannot get into a proper posture, or if you are in a lot of pain or frequently have spine issues you may want to see a doctor. The best way to avoid spine problems is to have good muscle tone in your back and abdomen and to sit, stand and walk with good posture and sleep on a good mattress at night. Hope this helps!

• It is possible if you know what you are doing. It took over 3 years of chiropractic training to get to this level of mastery. That said it's a process. Koren Specific Technique is great place to begin if you want to work your way backwards!

Answer 2

You can try these exercises to adjust your spine:

Upper back

Place a hardcover book at the edge of your bed, centered over your spine, and put your hands on the back of your head for support. Press down on your head to stretch your back, and you might feel a pop. You can also try lying on your back with a rolled-up towel over the area you want to target, and then slide backward until the towel is at the edge of the bed.

Lower back

Start on your stomach at the edge of your bed, with your legs together and knees bent at 90 degrees. Rotate your legs to the side until you feel a stretch, then hold for a couple of seconds. You can also try lying on your back with one leg straight and the other bent at 90 degrees. Hook your bent knee on the outside with your hand, and then pull your knee across your body while keeping your upper body flat.

Other stretches

You can also try these stretches:

Rotational pelvic tilts: Lie on your back with bent knees, tilt your pelvis up, and hold for five seconds

Latissimus dorsi stretch: Grab your hands together above your head, stretch your arms up, lean to the left, hold for five seconds, and then repeat on the other side

Neck tilts: Grab the top of your head with one hand and slowly pull your head to the side, stretching the opposite side of your neck for 20–25 seconds

You can also try proper posture squats.

5 Ways To Crack Your Back - Ask Doctor Jo - YouTube

13 May 2019 — Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consu...

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How to SAFELY Crack Your Lower Back - YouTube

29 Oct 2020 — Comments1.2K. I did this to my wife and she's sleeping very well, it's been three days since she last woke up.

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Answer 3

My Husband uses dead hangs to fix his lower back. Dead hangs are when you are suspended from the floor and you relax every part of your back, but still have a firm grip on the bar to fully release the back muscles.