How To Crack Your Back: 5 Most Effective Techniques

There are many ways by which you can adjust your back on your own. This is as same as modifying or adjusting your spine1. Are you looking for how to crack your back? Then you are at the correct place.

While adjusting your back it’s not always mandatory to hear those popping sounds for confirmation about your cracked back. Sometimes, you may adjust or crack your back without the popping sound. After you crack your back, a feeling of relief comes over you. Just make a note that you should not apply huge force or pressure to crack your back.

1. How To Crack Your Back

Check out the 5 most effective techniques that will let you know how to crack your back

1.1. Back of Chair Stretch   

3 Chair Stretches for Lower Back Pain | Stretch at Your Desk

This technique involves the following

  • Choose a chair that has a solid back to give proper support. Then you can intricate (interlace) your fingers either behind your head or take up (extend) your arms towards the upward direction over your head.
  • Slightly slant towards the backward direction and relax your whole body.
  • Slant back for some time and make sure your upper body and lower body are completely relaxed.
  • Continue slanting your back till your back is cracked over the edge (top) of the chair.

1.2. Chair Twist

how to crack your back
Image by Arpit from Pixabay

Cracking your back would be easy if you do all the posture in a correct and required way. Follow the steps to crack your own back:

Choose a normal-height chair and sit on the same with a correct straight posture. Then slightly move your body to touch the left side of your chair simultaneously reaching your arm.

You could keep your right hand steady on the chair (right hand). Now slowly lift your left arm to take it (or hook it) towards the back of the chair. Now start twisting or crossing your upper body. Your spine should not be bent but in a straight posture.

At the same time your feet, hips, and legs should be steady and facing in the forward direction.

Repeat all the steps in the proper sequence to give a good stretch (or twist) to the other side of the body.

1.3. Back Extension

The GHD Back Extension

Another most recommended extension exercise for how to crack your back. The steps include:

  • Make a duke (or fist) with any one of your hands.
  • Then swaddle the fist (or duke) with the other hand around. Make sure both of your hands are located at the spine (base). While doing this first step, you must be in a standing position having your spine straight.
  • Then push (or extend) your hands in the upward direction stretching your spine up as well. The angle formed in between should be upwards.
  • Then slant back slowly under the pressure of both of your hands to get that cracking sound of your back. The cracking sound of the hand is normally similar to the cracking of cookies.
  • Now play with your own range of motion to try the exercise differently, but make sure you follow the right posture. As sometimes the incorrect posture in any stretching exercise could bring the risk of injury.

1.4. Standing Lumber Extention

Standing lumbar extension

This is another beautiful stretching exercise for back cracking that may also be recommended by a physical therapist. It will also work effectively for your back pain. To give stretches to your back, upper spine, and shoulder, try out the following steps:

Start with a standing posture (position) and then make sure you place both of your palms on the top of your butt or at your lower back. Your fingers should be directed toward the ground.

Now extend or lift your spine in a slow motion towards the upward direction and then arch downward. while forming that arch make sure you use your lower back correctly with the pressure of your hands gently.

You have to be in the same position for the latest 10 seconds and a maximum of 20 seconds, to ensure you are breathing perfectly.

You may practice this exercise according to the flexibility of your muscles.

This exercise is also great for completely eradicating the tension in your muscles after various exercises or activities. To feel good, try out this exercise under the instruction of a licensed professional.

1.5. Upward Stretch

Upward Stretch   Exercise Videos & Guides   Bodybuilding com

Whenever it comes to how to crack your back, their upward stretch is one of the well-known ways to get that crack in your back. Stretching is always good for every person looking for good physical health.

Stretching exercises are brilliantly effective for improving your knee (joint), leg, neck, shoulders, and muscle groups. To perform an upward stretch follow the below-mentioned steps:

  • Stand in a correct posture on the floor, Keep your knees, chest, leg, and shoulder straight, and not hanging around.
  • The sitting position is inappropriate for upward stretch, so try to go for the standing position.
  • Then place your fingers by crossing them at the back of your head.
  • Slowly start stretching your body in an upward direction.
  • After that slowly start making an arch by slanting backwards and using your hand force to apply pressure to your head.
  • Try to be in this position for 15-20 seconds while breathing properly.

2. Is it Wrong To Crack Your Back

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Photo by mr lee on Unsplash

Cracking your back by yourself is okay, it’s not wrong.

There are no health issues in cracking your back, but if you crack your back frequently, it may cause problems.

According to several medical advisors, cracking your back would make your squishy capsules in vertebrae (outer edges) more flexible by giving good stretch. Cracking your back also provides relief to minor back pain. For better advice, it is always preferable to talk to a chiropractor.

Cracking your facets (joints) would give you relief from stiff and painful back problems. However, we can’t assure cracking back is a permanent treatment for back problems. If you are looking for treatments for spine correction, back problems, etc then talking to a physical therapist is more appropriate.

You could try cracking your back if you feel like doing once or twice a day. Just make sure you follow a therapist’s recommendation for a better suggestion.

3. Conclusion

Cracking your back can provide temporary relief and help alleviate tension or discomfort. However, it’s important to note that cracking your back should be done with caution to avoid potential injury.  You can try some techniques to relief.

Back Arch: Stand with your feet shoulder-width apart, place your hands on your lower back, and slowly lean backward, arching your back. Be gentle and only go as far as you feel comfortable.

Knee-to-Chest Stretch: Lie on your back, bring your knees toward your chest, and hug them with your arms. Hold for a few seconds, then release.

Spinal Twist: Sit on the floor with your legs extended in front of you. Bend one knee and cross your foot over the opposite leg, placing it on the floor. Rotate your upper body toward the bent knee, placing your opposite elbow on the outside of the bent knee, and gently twist. Repeat on the other side.

Remember, it’s essential to listen to your body and proceed with caution. If you experience pain or discomfort during any of these techniques, stop immediately.


1.  What does it mean to “crack” your back?

A: When people refer to “cracking” their back, they typically mean manipulating their spine in a way that produces a popping or cracking sound. This sound is often accompanied by a feeling of relief or relaxation.

2.  Is it safe to crack your back?

A: In general, cracking your back is considered safe for most people. However, it’s important to use caution and avoid excessive force or sudden jerking movements. If you have any existing spinal conditions or injuries, it’s best to consult with a healthcare professional before attempting to crack your back.

3.  Why does cracking your back feel good?

A: Cracking your back can create a temporary release of pressure within the joints. This release is often accompanied by the release of endorphins, which are the body’s natural pain-relieving and mood-boosting chemicals2. As a result, cracking your back can provide a sense of relief and relaxation.

Read more

  1. Lafage, Renaud, et al. “Age-adjusted alignment goals have the potential to reduce PJK.” Spine 42.17 (2017): 1275-1282. ↩︎

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