How To Crack Your Back By Yourself? 10 Best Treatment

How To Crack Your Back By Yourself? 10 Best Treatment

How to crack your back by yourself: It is OK to crack your back. You aren’t really “cracking” your back when you do this. Consider it more like stretching, correcting, or relieving pressure on your muscles. 

When you break your fingers, toes, neck, or other joints, the same thing occurs. You’re at the perfect spot if you’re just interested in learning how to make your back feel better because you sit a lot, work out a lot, or utilize your back muscles often. 

Let’s discuss how to properly crack your back, what safety measures you should take, and what conditions can need a visit to the doctor.

What Occurs When Your Back Cracks?

You adjust, mobilize, or manipulate your spine when you “crack” your back. Warming up your body and muscles while doing gentle stretches and twists like those outlined below to adjust your back will help loosen up stiff regions.

Can You Shatter Your Back Without Risk?

Some individuals think that only qualified experts who know how to properly adjust backs should do these adjustments.

However, if you do it cautiously and with caution, it could be okay to tweak or break your own back.

Just be careful not to push yourself too much. These modifications don’t really need to make the familiar crackling and popping noises to work, but we know they provide a brief sense of comfort.

1. Chair Back Stretch

  1. Sit in a chair with a sturdy back that is wide enough for your shoulder blades to pass through.
  1. You may raise your arms over your head or interlace your fingers behind your head.
  1. Sit back and unwind.
  1. Until your back starts to hurt or you feel a decent stretch, keep leaning back over the top edge of the chair.
  1. By gradually moving your body up and down, you may experiment with various heights.

Your upper and middle back will feel stretched as a result of this exercise.

2. Chair Rotation

  • As you sit on a chair, cross your right arm across to the chair’s left side. On the outside of your left leg or the chair’s seat, place your right hand.
  • Hang your left arm over the back of the chair by raising it behind you.
  • Keeping your hips, legs, and feet forward, carefully rotate your upper body as far to the left as you can.
  • By twisting to the right, repeat the same motions on the other side.

You should begin your twist at the base of your spine, which is where you will feel it. Your lower and middle back will feel stretched out as a result.

Recommended: Why Do My Knees Crack When I Squat? 5 Causes & Home Treatment

3. Back Extension 

  1. While standing, make a fist with one hand and place the other hand over the fist at the base of your spine.
  1. Your hands should be at a modest upward angle as you push up on the spine.
  1. With your hands pressing down, lean back and crack your back.
  1. At various levels, do the same stretch while moving your hands up your spine.

Where you’ll Feel It: The stretch will be felt along the area of your spine that is being compressed. Try the standing lumbar extension exercise as a variation on this stretch.

4. Lumbar Extension When Standing

  • Put your pinky fingers on each side of your spine while standing up and placing your palms along your back or at the top of your butt with your fingers pointing down.
  • Lifting and extending your spine forward, you should then arch backward while gently massaging your back with your hands.
  • For 10 to 20 seconds, maintain this posture. Don’t forget to breathe.
  • If your flexibility permits, you may extend the stretch and do it at various levels by moving your hands higher up your spine.

You could feel this stretch between your shoulder blades or around your upper spine.

5. A Reach Upward

  1. Place your fingers behind your head while still standing.
  1. Press your head into your hands and slowly extend your spine upward and backward.
  1. Put your hands on your head to exert resistance.
  1. Hold this posture for ten to twenty seconds. Don’t forget to breathe.
  1. Where you may feel it: Your upper back may feel this stretch.

6. Standing Spinal Rotation

  • Put your arms out in front of you while standing.
  • Keep your hips and feet forward while slowly rotating your upper body to the right.
  • After coming back to the middle, turn to the left.
  • Repeat this movement repeatedly, or until you hear your back crack, or until you can move your back more freely.
  • You may direct the motion by using the momentum of your arms.

Your lower spine will feel stretched as a result of this exercise.

7. Seated Twist 

  1. With your right leg bent and your knee pointing upward, sit on the floor with your left leg stretched in front of you.
  1. By placing your right foot outside of your left knee, you may cross your right leg over the left.
  1. Keep your back straight and long.
  1. As you turn to gaze over your right shoulder, place your left elbow outside of your right knee and your left hand on the ground behind your hips.
  1. To intensify the stretch, press your arm and knee against one another.

Your lower back should be the starting point of your twist. Your whole spine will feel stretched as a result.

Recommended: How To Crack Your Knee? 5 Causes & Treatment

8. Foam Roller Stretch While Supine

  • Another word for laying on your back is “supine.”
  • Lay on your back with your legs bent and lay a foam roller beneath your shoulders.
  • You may stretch your fingers down your body or interlace them behind your head.
  • Roll your body over the foam roller, forcing it into your spine, using the momentum from your heels.
  • You may either concentrate on your middle back or roll all the way up to your neck and lower back.
  • You can gently arch your spine if it’s comfortable.
  • 10 times in each direction, roll the die.

Where you’ll Feel It: Your spine will feel stretched and massaged throughout.

9. Supine Twist 

  1. Lay on your back with your left leg bent and your right leg straightened.
  1. Your left arm should be outstretched and pointed away from your body. You should look to the left.
  1. Holding your arms out in front of you, bend your lower body to the right. Think about attempting to contact the ground with both your left shoulder and left knee. 
  1. You don’t need to do this since your left shoulder will probably be lifted off the ground and your knee may not touch the ground on its own.
  1. If it doesn’t go all the way down, you may put a cushion under your left shoulder.
  1. Take a deep breath and place your right hand on your left knee, applying pressure.
  1. To intensify the stretch, bring your left knee up toward your chest or straighten your leg.
  1. Continue on the other side.

You’ll feel this stretch in your lower back, which is where it will be felt.

10. Stretching The Shoulders While Supine

  • With your legs bent, lie on your back and raise your arms straight up in the air.
  • Reaching around yourself as though to grab hold of the opposing shoulder blades, cross your arms over your chest.
  • Slightly raise your seat before stooping back to the ground.
  • Try it two or three times.

Where you’ll Feel It: Your upper back will feel stretched.

Hints For Strengthening Your Back

You should have the following advice in mind while you do these easy stretches:

How To Crack Your Back By Yourself?
  1. These stretches may be performed separately throughout the day or as part of a larger stretching practice.
  1. Always enter and exit each exercise slowly, without making any rapid or abrupt movements. Consider taking a little break to unwind before and after each stretch.
  1. Use modest pressure or intensity for these stretches, then gradually increase it.
  1. Instead of producing several adjustments, each stretch often results in only one. These stretches ought to feel pleasant and help loosen up your joints even if you don’t get an adjustment from them.

When Not To Do Yourself Harm

You shouldn’t crack your own back if you have back discomfort, edema, or a wound of any kind.

This is particularly crucial if you have or believe that you have a disc problem of any kind. Wait until you have fully recovered or get help from one of these medical experts:

  • A medical professional such as a family doctor, 
  • Physical therapist
  • Chiropractor

Incorrect or excessive back adjustments may result in or exacerbate discomfort, muscular aches, or injury.


When correcting your own back, it’s crucial to pay attention to and understand your body. Be kind to your body and avoid pressuring it to move or assume any positions.

Any of the following feelings shouldn’t be brought on by these stretches:

  • Discomfort
  • Pain
  • Numbness
  • Tingling

Try several variations to see which ones work best for you, since not all of these stretches may be appropriate.

Stop using the technique immediately and see a medical professional, a physical therapist, a chiropractor, or an osteopath if your symptoms become worse or you suffer extreme discomfort.

  • January 24, 2023