What Are The 5 Ways To Crack Your Back?

How To Crack Your Back:

What’s that feeling you encounter after a long day of working and browsing through a dozen emails or after vigorous physical activity? Some weird sense that clenches you, especially the neck and back region. It may or may not particularly hurt, but it just doesn’t feel normal. What’d you do? Like everyone, your go-to option would be to twist and stretch your muscles to create a sound- a pop. This is very natural and is incited due to the stiffness of muscles and surrounding tissues, specifically the back. So what is that crack or popping sound of? It is the built-up gases and pressure inside your joints due to overuse. The release of this tension from the joints of the back causes the popping sound.

In this blog, we will understand five ways to crack your back

1, Many people ask if it’s safe to crack your back. Yes, it’s a natural and safe method to release stress and pressure on the joints. But, even though it is safe, its frequency should be kept in check.

2. Now, you can also crack your back and feel the ease of supple joints. Try these drills to get some instant relief and respite from stiffness.

3. Cat-and-Camel – Position yourself in a stance wherein your abdomen is parallel to the floor. Place your hands in line with the shoulders, and keep both of your knees parallel to the bottom.

  • Make sure your back is not hunched and in a neutral position.
  • Stretch your back by pulling your spine inside, making the abdomen heavy. Then, form a concave arc like a bowl opening upwards from the neutral position.
  • Now gently raise your back and stretch it in the opposite direction. Form a concave arc of the spine opening downwards.
  • It’s an excellent way to loosen the spine and reduce pain in the mid and lower back.
  • Hold your position of extremes for a minimum of 5 seconds.
  • Avoid overexerting yourself, or else it can cause unnecessary muscle strain.
  • Repeat the entire cycle about 8 to 10 times.
  • Get hold of your abdomen, and don’t keep it passive during the entire exercise to reap maximum benefits.

4. Glute-bridge – Lie down on your back, face up and keep your legs distant from each other. Bend both of your knees, maintaining some distance between the heel and the glute. Confirm your knees are right above your ankles, and the foot is placed flat on the ground

  • Straighten your arms and plant your palms on the ground firmly to provide stability and support to your lower back during this exercise. The lower back must be touched to the floor.
  • Inhale a deep breath and tighten up your core muscles.
  • Contract your posterior muscles and push the lower back upwards and exhale at the top.
  • Hold the position for about half a minute and gently bring your lower back to the ground.
  • Ensure that your lower back is always in your control during the entirety and it’s not relaxed while coming down.
  • During the entire exercise, your head and upper back must be firm on the ground. 
  • Don’t let the chin touch your chest to keep the breath way open and free.
  • It’s a fantastic workout to alleviate pain and strengthen the core

5. Alternate Body Twist – Sit down on the floor relaxed as you would in a garden with legs straight and toes pointing upwards. Straighten your upper body such that it forms a right angle with your legs, keeping your spine impartial.

  • Now gently twist your upper body to the left without disturbing the position of your legs, and try placing your palms behind you.
  • Always be gentle while twisting and don’t try to push your limit. Only turn to the point of ease and slight stretch. 
  • Stop at the point immediately if you feel discomfort and excessive stress.
  • Hold your stretch for about 10 seconds.
  • Return the dead center gently. 
  • Now repeat the same process by twisting your body to the right side.
  • A total of five reps is advised to relieve your stress. 

6. Straight Spinal Rotation – Stand straight without any hunch. Stretch your arms in line with your shoulder blades without bending the elbows.

  • Gently turn your upper body from the hips to the left side. Keep the lower body firm and undisturbed.
  • Stay in the position for half a minute before returning to the normal position.
  • Now repeat the same in the opposite direction.
  • It’s an easy yet efficient exercise to help you with the stiffness of the back

7. Knee-to-Chest Stretch – Lie down on your back, face up, stretching your legs straight. Lift one leg and try to push your knee towards your chest with the help of your hands. Ideally, the knees should touch the chest but only pull your legs to the point of comfort.

  • During this course, don’t let the other leg lift. Also, keep your head, neck, and upper back firm on the ground.
  • Hold the position for half a minute and slowly retrieve your leg to the normal.
  • Now repeat the same process for the other leg.

8. Along with satisfaction, cracking your back can provide instant pain relief and increase your range of motion by some margin.

 9. Apart from these drills, incorporating healthy habits such as taking a walk after being sedentary for an hour and doing appropriate warm-up and cool-down exercises can help reduce stiffness and pain.


Practice healthy habits and use the drills mentioned to relieve muscle tightness. Always be in control of force and flexibility while cracking your back. If the stiffness and pain pertain or worsen, seek help from a chiropractor immediately.

Schedule an appointment with the best Los Angeles Chiropractor and experience excellent chiropractic treatment for your pain.

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