How to Self-Pop your Whole Back for Instant Pain Relief?

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Intense and hardcore training sessions/games tighten up the back muscles, leading to stiffness. But, there is nothing better and more blissful than getting your back “cracked” and hearing that popping sound.

Not everyone holds the expertise of ‘cracking the back’ safely. Furthermore, if undue pressure is exerted on the back, the repercussions can be pretty daunting.

The good news is that there are some simple stretches that you can learn and know how to self-pop your whole back for instant pain relief. Not only is it a safe way to cool down your back, but also a way to promote better recovery after training. 

  1. The aim behind doing stretches to self-pop your back is to manipulate the spine to release the stress and muscle tension. We hear that cracking sound because of the bursting of air bubbles in the synovial joints.
  2. Self-popping your back is true quite a pragmatic way to instant relief from a heavy and tight back. However, refrain from such moments when suffering from intense back pain. 
  3. Try these exercises to self-pop your whole back for instant pain relief.
  4. Cat-and-Camel
  • Align your body in a position where your stomach is parallel to the ground.
  • Your hands should be in-line with your shoulders, and both the knees should be parallel to the glutes.
  • Ensure to have a neutral position of the back.
  • Stretch it towards the ground by squeezing your core downwards from a neutral position. Thereby forming an inward arc of the spine.
  • Now lift the back upwards so that the spine forms an outward arc.
  • Hold each stretch for at least 5 seconds.
  • Don’t over-stretch. Or else it will exert undue pressure on the spine.
  • Repeat this moment 8-10 times
  • Keep your abdomen active throughout the moment to get the best out of it.
  1. Glute-Bridge
  • Lay down on your back with both legs held straight apart.
  • Bend your legs so that both the knees should form a 90 angle with the toes.
  • Straighten your hands and stick your palms firmly on the ground. This provides the lower back optimum stability during the moment.
  • Tighten up your core by inhaling with your nostrils
  • Contract your glutes and lift them towards the ceiling
  • Hold this position for 30 seconds, and then gently bring your body to the ground.
  • Keep your head and upper back entrenched on the ground.
  1. Alternate Body Twist
  • Sit down on the ground with your legs lying straight on the floor.
  • Keep your upper body straight at 90 with a neutral spine. 
  • Now twist your upper body to the left side by placing your palms behind you.
  • While twisting, make sure not to test your flexibility. Instead, turn to only that extent until you feel no uneasiness or undue stress.
  • Hold the stretch for at least 5-10 seconds.
  • Return to starting position.
  • Twist your body to the right side now.
  • Do at least five reps on each side to cool down your back muscles.
  1. Standing Spinal Rotation
  • Stand straight with a neutral spine.
  • Extend your hands up in front of your shoulder blades. 
  • Don’t bend the elbows.
  • Now keeping your hands free, slowly turn your body to the left side.
  • The lower body should remain intact.
  • Hold the position for 30 seconds. Then slowly revert to the neutral position.
  • Now turn the body to the right side.
  • One set of 30 seconds holds on each side suffice to loosen up the back muscles.
  1.    Chair-Twist
  • Sit down on a chair.
  • The height of the chair should reach your middle back.
  • Interlock fingers of your hands and place them behind your head
  • Now slowly stretch your back by leaning backward.
  • Feel the stretch on your upper-middle back and hold it for 10-20 seconds.
  • Use a towel as a cushion for your back so that the edge of the chair’s top doesn’t create discomfort for the back.
  1.   Foam-Rolling
  • Get in the same position as for a glute bridge.
  • Now place a foam-roller beneath your middle-back in a horizontal position.
  • Now roll your back in a to-and-fro motion over the foam roller.
  • Do ten reps of to-and-fro motion using the foam roller.
  1. Knee-to-Chest Stretch
  • Lie down on your back with your legs stretched straight. 
  • Now lift one leg and push your knee towards your chest. Use your hands to move the leg.
  • Don’t let the other leg lift. Instead, keep it intact on the ground.
  • Hold the position for 20 seconds.
  • Do the same for the other leg too.
  • Besides the lower back, it will ease down the muscle stress in the hamstrings and glutes.
  1. Toe Touch 
  • Stand straight with a neutral spine. 
  • Keep your toes in line with your shoulders. 
  • Now Lift your hands above your head.
  • Take a deep breath and bend down to touch your toes with your fingers.
  • Hold the position for 10 seconds and then slowly revert to the straight position.
  • It instantly cools down the spine and the back muscles. 
  1. Besides popping the air bubbles in the joints, these moments also alleviate tension that usually gets accumulated between the joints and muscles after an intense workout session. 
  1. This facilitates an optimum recovery for the muscles and the body as a whole. 

       14. It also reduces the potential chances of injuries among athletes.


Spending your day with a heavy and achy back hampers down your entire day’s productivity. 

Asking an unqualified person to crack your back is not a wise option. Even slight pressure on the spine can lead to unnecessary injuries. Instead, you can easily self-pop your whole back for instant pain relief by incorporating the above-mentioned stretching exercises.  

Schedule an appointment with the top Los Angeles chiropractor for experiencing the most relieving and professional back-cracking chiropractic sessions. 

Click here to read: How To Self Mobilize Your Pelvis?

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