How To Crack Your Back: Back Pains, Relief and Therapy

Try These Moves to Relieve Your Back Ache

Woman having back pain

When your back is feeling tense or stressed it may feel better to crack your back. The reason you feel better is that cracking your back puts your spine back in alignment and relieves pressure. It's an easy method for back pain relief. In order to do this safely, follow these instructions. If a step doesn’t work, move on to the next. Don’t force any of these steps to the point of creating back pains. Remember, only try this if you have minor back problems. If you have intense pain, you may need to seek professional help.

  1. Start with a stretch. Stand with your feet hip width apart. Raise your hands straight up into the air locked together. Tuck your hips under to straighten your back then pull your hands up high into the air. You should feel the crack through your upper back then down to the lower bringing you some back relief.
  2. Cross your arms in front of you. While standing, cross your arms like you are giving yourself a hug. Reach so that each hand is resting on the opposite shoulder. Then walk your fingers closer to your shoulder blades until you feel the pop or you can’t reach any more.
  3. Try the twist. Stand with your arms straight out to either side. Slowly twist to the left moving your upper body but keeping your legs and hips straight and facing forward. Slowly reverse and repeat the twist to the right.
  4. Take a dive. Lay on the floor facing down. Stretch your legs out so that the tops of your feet rest against the floor. Position your shoulders so that your spine is straight. Reach your arms behind you and try to put your hands together behind your lower back. Once you can clasp your hands together gently pull your arms up away from your body. You will feel this stretch across your shoulders and feel your back crack.
  5. Lay flat on your back and stretch.  Adjust your hips so that your lower back is flat on the floor. Place your hands behind your head with your elbows out like you would to do an abdominal crunch. Stretch the muscles in your legs and back as you slowly breathe deep.
  6. Raise your knees. Remain in the position from step four. Then bend your right knee so that it is facing skyward. Pull your knee in toward your chest. Hold your knee forward while you breathe and your back stretches. Relax then repeat with your left knee.
  7. Consult a chiropractor. If these stretches weren’t successful at cracking your back or if they caused pain, then you need to see a professional and undergo back therapy. Visit a chiropractor to determine if you need more work to align your back and relieve the pressure.

Cracking your back should relieve a minor back ache, tension and stress. Remember to stop if you feel pain and consult a doctor if cracking your back doesn’t help. Now that you know how to crack your back, also try preventing back problems before they occur.


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