You know that nagging feeling: your lower back feels like it needs to pop but won’t, no matter how you twist or stretch. It’s frustrating, especially when you’re trying to stay active or get through your workout. That stubborn sensation can make you feel stuck, both physically and mentally.
At Revival Physical Therapy, we understand how this can disrupt your routine. Whether you’re lifting weights, running, or just going about your day, that unrelieved tension isn’t just annoying; it can signal underlying issues.
Let’s explore what’s happening in your body and how to find relief.
How to Handle Lower Back Pain and Discomfort (No Need to Crack Your Back!!)
Living in the Twin Cities, you’re probably no stranger to movement. Whether you’re lifting at North Loop Fitness, running along the Mississippi River trails, or playing a weekend match at the Minneapolis Pickleball Club, your back does more than you think.
When your lower back feels like it needs to pop but won’t, that sensation can mess with everything, from your workout to your weekend plans.
Here’s how to get relief, the right way, through proven sports physical therapy methods.
Understand What’s Really Going On When Your Lower Back Feels Stuck
That popping sensation isn’t random. Your lumbar region might be holding on to stress in the facet joints or around tight muscles. You might be feeling pressure buildup where synovial fluid isn’t moving freely due to joint stiffness or lack of mobility.
Sometimes the issue is deeper than just tightness. It could involve the spinal column, joint tissues, or surrounding back muscles compensating for poor movement patterns.
At Revival PT, we use hands-on techniques alongside active movement therapy. That means you’ll learn how to safely move your body, reduce pain, and prevent future back strains, whether you’re training for the Twin Cities Marathon or chasing your kids through a park in Robbinsdale.
Let your back move the way it’s meant to. Skip the risky self-cracking and come in for solutions that last. Want a customized plan to get started?
Request an appointment today or give us a call at 612-605-7594 to learn more about how we can help.
What to Do Instead of Trying to Crack Your Back
Cracking your back on your own might give you temporary satisfaction, but it’s not solving the underlying cause. If your lower back feels like it needs to pop but won’t, your body is trying to tell you something.
Here are safe, physical therapy-based options for relief:
- Use a foam roller on tight areas to improve blood flow
- Try heat therapy with a heating pad for a few moments to relax tight muscles
- Move through gentle stretches like child’s pose and camel pose with slow, controlled breathing
- Focus on spinal mobility drills rather than forcing joint cracking
Try These Targeted Physical Therapy Exercises
These movements support back pain relief without risking further injury. Your physical therapist can walk you through each one during your session, making sure your form is on point.
Knee to Chest Stretch
- Start in a supine position with both knees bent
- Bring one leg toward your chest with the other leg bent
- Hold for a few seconds, then return to your starting position
- Switch to the other leg and repeat
Bridge Stretch
- Lie on your back with your knees bent and feet flat
- Engage your glutes and lift your hips into a straight line from shoulders to knees
- Lower back down slowly
- This strengthens the back muscles and supports the lower spine
Foam Rolling the Upper Body and Lower Spine
- Use a foam roller beneath your shoulder blades and roll gently along the spine
- Keep your arms straight to open up your chest
- Avoid rolling directly over the lumbar spine
- Focus on relaxing while breathing deeply
Rotation Drill With a Bent Leg
- Lie on your back with your right knee bent and crossed over your body
- Extend the other leg straight
- Use your opposite hand to gently guide the bent leg toward the floor
- Look toward your right shoulder for more rotation and stretch through your upper back
When to Seek Help from a Physical Therapist
You shouldn’t live with daily discomfort or wait until severe pain sets in. A physical therapist can identify the root issue and guide you with a treatment plan that works for your activity level.
Here’s when to book an evaluation:
- Your back pain gets worse with movement
- You notice other symptoms like numbness, tingling, or shooting pain down one leg
- You’ve had chronic back pain for a long period
- Your mobility is limited during workouts or daily life
A sports PT will assess your joint function, look at muscle imbalances, and customize a solution to reduce pain and keep you moving safely.
Physical Therapy Beats Chiropractic Adjustments Alone
Chiropractic adjustment has its place, but it doesn’t build long-term stability or strength. If you’re just getting your back cracked weekly and skipping rehab, you’re missing the best treatment.
At Revival PT, we use hands-on techniques alongside active movement therapy. That means you’ll learn how to safely move your body, reduce pain, and prevent future back strains, whether you’re training for the Twin Cities Marathon or chasing your kids through a park in Robbinsdale.
Let your back move the way it’s meant to. Skip the risky self-cracking and come in for solutions that last. Want a customized plan to get started?
Request an appointment today or give us a call at 612-605-7594 to learn more about how we can help.
