The Best Ways To Treat A Crick In Your Spine And Prevent Future Pain

Have you ever started your day feeling great, only to experience a sudden, sharp pain in your back after a seemingly simple movement? Whether it’s bending over to brush your teeth or standing up after sitting for a while, that unexpected “crick” in your spine can be incredibly frustrating. So, what causes this sudden pain, and how can you treat it and prevent it from happening again?

What Causes a Crick in Your Spine?

The most common cause of a crick in your spine is related to the stabilizing muscles around your vertebrae. These muscles work to prepare your spine for movement by contracting at the right time to stabilize your vertebrae. When these muscles don’t function properly, it can lead to muscle spasms and misalignment in the spine, resulting in pain.

In some cases, you may also have underlying issues like degenerative joint or disc disease, which can make the problem worse. But in many cases, the problem lies in your body’s inability to activate and engage the stabilizing muscles effectively. Strengthening these muscles is crucial, and it involves training both the nervous system and muscles to work in sync, activating them quickly and appropriately.

Chiropractic Treatment for a Crick in Your Spine

The first step in treating a crick in your spine is to ensure that your vertebral joints are moving smoothly and through their full range of motion. As a chiropractor, I begin by using chiropractic adjustments to restore proper spinal function. Without joint mobility, attempting to strengthen the muscles around your spine will not be effective.

Once the joints are properly aligned, I may need to stretch any overactive or tight muscles and facilitate or strengthen weaker muscles that aren’t doing their job. To restore proper balance and function, I will recommend exercises that target the right muscles, making sure you perform them with proper form to avoid injury.

Effective Stabilizer Exercises to Prevent a Crick in Your Spine

One of the most effective exercises for activating your spine’s stabilizing muscles is the rocker board or wobble board exercise. By forcing your body to balance while maintaining good posture, these exercises engage your core and improve spinal stability.

Another helpful exercise is the standing stork exercise. Here’s how to perform it:

Stand on one leg, keeping your spine straight and tall. Ensure your eyes are level with the horizon, and pull your shoulders back (avoid slumping).
Lift your non-standing leg so that your thigh is parallel to the ground.
Hold this position for 30 seconds on each leg. If this becomes easy, challenge yourself by bouncing a ball off the wall and “playing catch” while maintaining this posture.
If it’s difficult to hold for 30 seconds, position yourself near a doorway and gently touch the frame to support your balance, gradually increasing your stamina.

Repeat this exercise throughout the day to improve balance, posture, and spinal stabilization.

Tailoring Your Exercise Routine

Every individual’s needs are different, so it’s important to tailor your exercise routine to your specific rehabilitation goals. Simply working out in the gym may not be helping, especially if you’re targeting the wrong muscles or using improper techniques. Working with the right muscles in the right way can significantly enhance your spine’s stability and prevent future discomfort.

Remember, sedentary lifestyles can be detrimental to your spinal health. Movement is essential for maintaining flexibility and strength in your spine, and inactivity can make you more prone to injuries.

A crick in your spine may feel like a sudden setback, but with the right treatment and preventive measures, you can significantly reduce the chances of it happening again. Chiropractic care, combined with targeted exercises to strengthen and stabilize the muscles around your spine, will help you stay strong and pain-free. Taking proactive steps to maintain spinal health through regular movement, proper posture, and strengthening exercises will keep your spine in top condition.

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2845 Summer Oaks Dr, Memphis, TN 38134
(901) 377-2340

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Your go-to Chiropractor in Memphis, TN

Richard L. Cole, DC, DACNB, DAIPM, FIACN, FICC
Jeffrey D. Luebbe, DC, CCRD, CCSP
W. Steven Vollmer, DC, DAAPM
Bradford J. Cole, DC, MS, CSCS
J. Colby Poston, DC
Daniel H. Smith, DC
2845 Summer Oaks Dr., Memphis, TN 38134
(901) 377-2340

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