Do not twist and bend forward to crack your back. When you sit with poor posture (hunching forward) for extended periods of time, you are doing three detrimental things:
- Lengthening and weakening the ligaments between vertebrae
- Pushing your spinal discs outward
- Inhibiting your core muscles
Bending forwards can offer temporary pain relief because that is what our spine is used to when we use poor posture. But we do not want to make things worse. I would recommend being more aware of posture all the time. Sit straight and tall, and don’t slump. Also I have found that the occasional spinal extension exercise can help.
Try standing and putting your hands at the lower back and pushing forward, moving the pelvic region forward. I would also recommend core training. Some exercises will be difficult and painful to do. I have found that bridges, planks, and vertical core training all help your back.Also, get yourself a heating pad and use that every night if possible.
Here’s a simple move that you can use to stretch out your back. It’s called the founder position. Here’s how to do it.
- Bring your legs nice and wide. Knees slightly bent, arms back and hips back. Pay attention to your shoulders as much as possible as you need them to be square and open so that your chest is out and your back is braced.
- Now press your chest a little bit forward and pull your hips back just a little bit.
- Take a deep breath. Keep your weight on your heels and never let your knees come forward.
- Bring your arms all the way in front of you. As you do this, you going to feel the tension increase in your lower back.
- At this point you can push your chest further forward and reach your arms as far out as you can. You can also push your hips back just a little bit more.