How to Crack Your Back (While Pregnant)

Pregnancy can bring about many changes to the body, including aches and pains that can make it difficult for pregnant women to find relief.

One common issue is back pain, which may be relieved by cracking one’s back. 

While this may seem like a simple solution, certain precautions must be taken to crack your back safely while pregnant. 

This article will provide step-by-step instructions on how to crack your back while pregnant and tips for other methods of relieving back pain during pregnancy.

Safe Ways to Crack Your Back While Pregnant

Learning safe ways to crack your back while pregnant is essential for getting much-needed relief without risking severe injury. Let’s take a look at some of the safest ways!

1. Perform gentle stretches

Doing gentle stretches is one of the safest ways to crack your back while pregnant. Start by standing up straight and arching your back slightly while lifting your arms over your head.

At the same time, take a deep breath and slowly exhale as you release the pose. Be sure to keep your movements slow and controlled and avoid overstretching.

Don’t worry… we get into more detail about the best stretches for pregnancy later in the piece.

2. Use a foam roller

Foam rollers effectively relieve back pain during pregnancy, as they help realign the joints in your spine.

To use a foam roller, lay down on the roller with your shoulders supported by the floor and slowly roll up and down your spine.

Make sure to avoid any areas that are tender or uncomfortable.

3. Try an assisted crack

An assisted crack is when another person helps you achieve a deeper stretch than you could do on your own.

To get an assisted crack, ask someone else to put gentle pressure on your back while you arch in the opposite direction.

This will help stretch the muscles and joints in your back, relieving pressure.

4. Use a yoga ball

Sit straight on top of the ball and slowly rock forward, stretching out your spine. You can also use your arms for extra support or stability if needed.

Make sure to adjust your positioning on the ball until you feel relief from any areas of tension or soreness in your back.

For added benefit and mobility, rotate to one side, back to center, and then over to the other while rocking forward slowly on the ball.

Exercises & Yoga for Back Pain Relief During Pregnancy

Because of the changes your body is undergoing, you’re no stranger to aches and pains.

Fortunately, both exercises and yoga positions can help provide relief and keep the body strong throughout the pregnancy.

Let’s dive in!

1. Pelvic Tilts

Start by lying on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles to tilt your pelvis up towards the ceiling, then lower it back down.

Keep your shoulders and neck relaxed throughout this exercise. Repeat 10-15 times for best results.

2. Cat-Cow Pose

Start in a tabletop position by kneeling on all fours with a neutral spine and neck.

Inhale and arch your back as you lift your head, tailbone, and chest up toward the ceiling.

Then exhale and round your back while tucking your chin in to complete one rep of the cat-cow pose. Do 10-15 repetitions.

3. Knee to Chest Stretch

Begin by lying flat on your back with your feet flat on the floor and your arms at your sides.

Bend one knee up towards your chest, using both hands to hold onto it for support.

Hold this stretch for 30 seconds before releasing and repeating with the other leg.

Make sure to keep your abdominal muscles engaged and your back safe during this stretch.

4. Glute Bridge

Lie on your back with your knees bent, feet flat on the floor, and arms at your sides. Use your glutes and hamstrings to lift your hips up towards the ceiling, then slowly lower them back down.

Do 10-15 repetitions for best results.

5. Spinal Roll

Lie on your back with your knees bent, feet flat on the floor, and arms at your sides.

Keeping your shins parallel to each other, roll your spine off the floor in a “C” shape. Hold this position for 5 seconds before releasing.

Repeat 10-15 times for best results.

6. Child’s Pose

Start in a kneeling position and slowly lower down onto all fours, resting your forehead lightly on the floor.

Hold this pose for 30-60 seconds to allow your spine, neck, and back muscles to relax and stretch.

Other Ways to Relieve Back Pain During Pregnancy

In addition to gently stretching and cracking your back, there are other ways to reduce back pain during pregnancy. Here are some tips:

  • Exercise regularly: Regular exercise helps keep your muscles strong and flexible and can help relieve back pain by strengthening core muscles. Try low-impact exercises such as swimming, walking and yoga.
  • Wear supportive shoes: Wearing shoes with good arch support can help reduce back pain during pregnancy by reducing the strain on your feet and legs.
  • Sleep on your side: Sleeping on your left side is the best position for pregnant women, as it reduces the strain on your back and decreases the chances of stillbirth or reduced fetal growth. Invest in a good pregnancy pillow to support your growing bump and ensure you are comfortable throughout the night.
  • Practice proper posture: Good posture can help reduce back pain during pregnancy by taking pressure off of your lower back. Stand up straight with your shoulders back, chin up, and tummy tucked in.

Following the tips above can help reduce your back pain during pregnancy and keep your body healthy. Always consult your doctor before beginning any new exercise plan!

You Shouldn’t Crack Your Back If…

Cracking your back can benefit some pregnant women as long as it is done safely. However, there are some instances where you should avoid cracking your back while pregnant. 

We recommend avoiding cracking your back if:

• You have been advised by your doctor not to do so

• You feel pain or discomfort when performing the stretches

• You have any pre-existing back or joint conditions

• You are experiencing contractions

• You experience any other symptoms that may indicate a problem.

Frequently Asked Questions (FAQs)

Is it OK to use a heating pad on my back while pregnant?

Generally speaking, using a heating pad on your lower back during pregnancy is considered safe if used in moderation. Ask your doctor or midwife for specifics as guidelines may vary depending on your particular situation.

Can twisting while pregnant harm the baby?

Twisting can put a lot of pressure on the stomach and uterus, potentially leading to discomfort or even harm to both mother and baby. Many healthcare professionals recommend avoiding deep twists altogether while pregnant and instead opting for more gentle stretches, such as side bend poses, to help heal any aches throughout the pregnancy.

Why do my bones crack more when pregnant?

Pregnancy places additional strain on the bones, ligaments, and muscles of the body, often resulting in audible joint cracking and popping.

During pregnancy, hormones such as relaxin are produced which relax the joints by increasing their laxity.

This can cause instability in certain joints causing them to crack or pop when even small amounts of pressure are applied.

Can I do twists in the first trimester?

Generally speaking, a twist or torquing movement is not recommended during any part of pregnancy. This includes side bends and rotation of the torso like arm circles.

These movements can cause tension in the abdominal muscles and uterus, putting stress on the baby which could pose risks.

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