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I've always had to give it a good FAST yank. It will grind/clunk/and jerk the truck a little. If it is worse than this, you might want to check the fluids...
Edit, when I say a good fast yank, don't pull the shifter off. It is kinda hard to explain in writing how hard and fast to pull.
Every GM that I have owned gave a great BIG CLUNK when put into 4LO, If that makes you feel better, no matter what you do.
The backing up 10 feet has got me puzzled, unless you are going back to 2HI.