What's the easiest (free) way to crack your back?

Borgnine

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Mon Mar-21-05 01:15 AM
Original message

What's the easiest (free) way to crack your back?

I was on my feet all day, and after getting tired around hour four, my posture started to slip. Now my back is totally out of whack and I'm in serious discomfort. What's the best way to crack my back and realign it? I'm considering throwing myself down a flight of stairs, because that's worked in the past, but I don't really have the energy to sustain the fall.

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Reverend_Smitty

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Mon Mar-21-05 01:20 AM
Response to Original message

1. what part of your back?

If it's the low back lay on the side of your bed on your side, flex your top hip and let it hang down off the side of the bed. Then have someone try to pin down your top shoulder to the bed. You'll look like the heisman trophy guy, but it's a great low back stretch and you might get a pop or two

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Borgnine

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Mon Mar-21-05 01:23 AM
Response to Reply #1

3. Well, I'm alone...

If I had somebody else here with me, I'd have them step on it (it's right below my shoulder blades).

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Reverend_Smitty

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Mon Mar-21-05 01:26 AM
Response to Reply #3

4. It's a shame I'm not there...

we just learned joint mobilization techniques in class and I've been itchin' to try out my new skills.

BTW
the poster below's technique about holding a wall and pushing your pelvis in is a good way to do it alone.

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nothingshocksmeanymore

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Mon Mar-21-05 01:21 AM
Response to Original message

2. Isometric exercises for your neck

Google em..it takes to long to explain

Trunk rotations for your low back (look up McKenzie's exercises on google to see what that looks like)

For you mid back, stand about three feet away from a wall, facing it...put your arms firmly against the wall and press while leaning your pelvis in toward the wall but keeping your feet stationary.

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Borgnine

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Mon Mar-21-05 01:30 AM
Response to Reply #2

5. Thanks.

I think that helped a little. No loud, gratifying cracking noise, but it helped ease some of the pain.

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nothingshocksmeanymore

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Mon Mar-21-05 01:33 AM
Response to Reply #5

6. repeat if necessary

also for the low back check the McKenzies page for the stretch on your hands and knees where you get up on all fours then lower yourself stretching back onto your feet...that is a very good low back stretch that helps with sore muscles

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grasswire

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Mon Mar-21-05 02:08 AM
Response to Original message

7. Gah!

I know someone who paid out a LOT of money because she cracked her own back and got totally laid up. Wouldn't ibuprofen do just as well for pain relief, as a muscle relaxant? I don't get this self-manipulation of the spine. Gah! Scary!

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fleabert

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Mon Mar-21-05 02:34 AM
Response to Original message

8. yoga stretches are good for relief, might not get cracks, but it'll feel

great.

be sure to do compression and stretch positions for balance. I always do a headstand and then the one where you lay on your back, and slowly tilt your head back until the top your head is on the floor. Lots of slow breathing. google might help with better instructions and/or better positions. oh, also, lying on your back and raising legs up, knees bent to a 45 degree angle, shoulders and arms flat on floor (arms outstretched to the sides) and dropping knees to the floor together - side to side - is good too.

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TrogL

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Mon Mar-21-05 02:50 AM
Response to Original message

9. Two methods

1. Get in a low back chair like an office chair and lean waaay back. Make sure you don't tip over backwards.

2. Hold your arms out to your side and walk through a doorway, catching your arms on the door frame.

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