How to thunder the back alone


Thundering the back is nothing more than releasing the air accumulated in the joints, due to the pressure that is made on the bones. People whose back hurts from previous or chronic injuries, or from their lifestyle, occasionally blast their backs to release the tensions that accumulate.

How to thunder the back alone

Do you have back pain and are you looking for alternatives to relieve them? In we teach you how to thunder your back just to lessen your ailments or to learn techniques to release tension from your back. Benefits of thundering the back

While thundering or making your back creak from time to time has its benefits, it is important not to do it too often, as it can cause wear and tear on the cartilage, damage the tissues in the joints and increase the likelihood of osteoporosis. In addition, it can cause pain and if not done well, tears in tendons and ligaments.

Therefore, if you want to crunch your back, you must be careful, and first learn how to execute these techniques that can be converted from healing therapies for back and neck pain.

Among the benefits obtained by executing the technique of thundering the back can be mentioned:

  • Releases joint tension.
  • It increases and facilitates movement, that is, it improves flexibility.
  • Relieves musculoskeletal pains of the back and neck.
  • Decreases physical stress.
  • Improves cardiovascular function by activating blood circulation.
  • Improves osteoarthritis symptoms.
  • Prevents tendonitis.
  • Decreases the pain produced by the lumbagos, due to a bad forced.
  • Improves posture.
  • It stabilizes the body more, improving its balance.
  • Relaxes the muscles.
  • It reduces muscle and joint pain, if we do these exercises in the morning.
  • Slows muscle and bone loss.

If you want to know other effective ways to relieve pain, be sure to visit our article Home Remedies for Back Pain.

How to thunder your back alone – step by step

Before thundering the back, you should know that these techniques must be done in a controlled manner and do it within the normal movements that the body allows, without exaggerating or putting pressure on the back.

If you suffer from a musculoskeletal problem in the back, you should not apply this type of techniques until you consult a specialist. We recommend using a mat or exercise mat for techniques that require lying down and kneeling on the floor.

There are several ways to thunder the back alone and thunder the lower back. Some will work better for you than others, so don't hesitate to try several of them. Next, we will explain how to crunch your back alone with the most effective exercises.

Stretch lying down

  1. Lie down.
  2. Stretch your hands over your head and join them, with your palms out linking your fingers.
  3. Lean on your heels and stretch completely horizontally.
  4. Stay in this position for 30 seconds.
  5. Release your hands and return to the resting position on your back.

Stick your knees to your chest

  1. Lie down.
  2. Bend your legs and stick your knees as closely as you can to your chest.
  3. Hug your knees with your hands, as much as you can, and put pressure on them.
  4. Stay in this position for 20 seconds.
  5. Now, make rocking movements to one side and then to the other.
  6. Stretch your legs and return to the resting position.

Do the cat's pose

  1. Kneel on the mat.
  2. Put your palms on the mat.
  3. Place the instep of the feet on the mat.
  4. Take a deep breath.
  5. Hunch the spine up with your head down.
  6. Slowly raise your head as far as you can, arching your back in the process.
  7. Hold this position for five seconds.
  8. Exhale all the air and relax as you return to the starting position.
  9. Repeat this movement about five times.

Stretch your back on the edge of a bed

  1. Lie on your back on an orthopedic or semi-orthopedic mattress bed, that is, do not sink.
  2. Place the shoulder blades on top of the edge, so that your head is hanging and your back totally relaxed.
  3. Take a deep breath and extend your arms above your head, drop them with your palms up.
  4. Wait about five seconds in this position, start exhaling and sit on your bed bending your knees.
  5. Repeat this exercise about four times.

Stretches the spine back

  1. Stand in a firm position. Rest your palms on the sides of your legs and keep your chin slightly elevated.
  2. As you breathe deeply, pick up your shoulders back by pulling your chest out, putting pressure on your back, and putting strain on your abdomen.
  3. As you exhale, return to the starting position.
  4. Repeat this exercise maximum three times.
  5. Relaxes the body.

Rotates the spine

  1. Stand up, keep your arms glued to your body and flex your elbows at a 90-degree angle.
  2. Open your legs a little to have stability when performing the exercise.
  3. Turn your torso gently to the left as much as you can without feeling pain.
  4. Repeat the turn now to the right.
  5. After making this movement a couple of times, turn again but give an impulse with your arms so that the movement is stronger.
  6. Repeat this movement to the other side.
  7. When your back thunders, repeat in both directions.
  8. Wait an hour to repeat it for the last time.

Do a spin dorsal stretch

  1. Lie on the mat.
  2. Stretch your left arm so that it is perpendicular to your torso and stuck to the mat.
  3. Pass your left leg over your right leg until you touch the mat with your left knee.
  4. Touch your left knee with your right hand and hold this position for 10 seconds.
  5. Switch sides now and repeat the steps.
  6. Do this exercise for four repetitions.
  7. Stretch in the mornings
  8. Stand with your back completely straight.
  9. Raise both arms over your head and hold them by crisscrossing your fingers with your palms down.
  10. Bring your hands back, on the back of your neck.
  11. Push your head back by arching your back and pulling out as much of your stomach as you can until your back thunders.

Stretch your back in a chair

  1. Sit in a firm chair so that the middle area of your back reaches the top of the chair.
  2. Slide to the tip of the chair.
  3. Stretch your feet forward and keep your heels resting on the floor.
  4. Drop your arms and relax them.
  5. Bring your head back as much as you can.
  6. When your back thunders, it returns to the starting position.

Other Ways to Relieve Back Pain

Many people constantly suffer from back and neck pain and, although there are many solutions that we can put into practice to relieve it, it is also convenient to know ways to prevent it. Before continuing, we recommend you visit our article How to prevent back pain to improve the quality of your life and your day to day.

Now, there is a wide variety of exercises that will help you relieve back pain and that you can do at home alone. They are movements that require great concentration and comfort to perform them correctly. Among the most outstanding we have:

Exercise of the Mohammedan

This exercise, of a therapeutic nature, is highly recommended when the back hurts considerably. Performing this movement relaxes the lumbar area, since a paraspinal and dorsal elongation is achieved. The steps to do this are:

  1. Stand on your knees and with your palms resting on the mat.
  2. The palms of the hands and the instep of the feet should be on the mat.
  3. Swing forward very gently.
  4. Then, swing back very gently.
  5. Swing back forward, and when you go backwards, touch your ankles with your buttocks.
  6. Stay in that position and try to carry your arms as far forward as you can. Try to lower as much as possible, so that the chest and face touch the mat.
  7. Stay in that position for about 20 seconds while inhaling and exhaling the air several times.
  8. Return to the starting position, rest for a minute and repeat this exercise about four times.
Foam roller exercise

To perform this exercise, you must have a physiotherapy foam roller. This movement will give you a good back massage without anyone's help and will relieve the pains in the average height of the back. You will also thunder some joints of the spine. Here are the steps to perform the foam roller exercise:

  1. Place the foam roller on the exercise mat.
  2. Lie face down on the roller, placing your shoulders on it.
  3. Bend your knees and lean on your feet so you can push yourself.
  4. Rest your arms on the mat so that they also help you roll on the roller.
  5. Roll up until the roller is under the thoracic region of the back and stop.
  6. Now, roll down until the roller is positioned back under your shoulders.
  7. Repeat this exercise of going up and down 10 times and stop.
  8. Rest for 20 seconds and repeat the exercise another 10 times.
  9. After this, if your back thundered, you should stop the exercise for at least an hour.
  10. Repeat two more sets of this exercise and do no more.

Stretching lying down

This exercise will help you stretch your back muscles and sometimes thunder your bones. Here's how to do a sitting stretch:

  1. Lie on a flat surface.
  2. Bend your left leg to your chest helping it with both hands.
  3. Release your right hand and place it perpendicular to your body and with your palm up.
  4. Stretch your right foot and pull out the tip to bring it as far back as you can.
  5. Bring your left leg to the right side until you touch the ground with your knee if possible. If not, just take it as far to the right as you can.
  6. Hold that position for about 20 seconds and switch sides.


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