How to Crack Your Back

from wikiHow

Unlike randomly cracking the neck, which may take your spine out of alignment, back cracking can mobilize the spine (a good thing). There are a quite a few ways to crack one’s own back.




On a chair
It’s been known for the lower back to take the worst usually, so here is a very good and effective way to relive tension. Ensure that the chair is hard without a cushion, or a fluffy seat etc.

  1. Sit on a chair and place both hands on either side of chair, gently gripping the end.
  2. Slowly slide down the chair so that your bottom is slightly off.
  3. Relax your self. All your weight will suddenly shift to your lower back thus cracking it. Sometimes it’ll be a sudden jolt, or be little. It may crack it all in one or in sections.
    • (Alternatively, you can stand up, press the palms of your hands on your lower back and bend backwards to crack it. Not as effective and causes discomfort during and after.)

Stretch and Pop
Works like a charm in the mornings when your back is completely relaxed after just waking.

  1. Place both hands to the back of your head (like how police arrest people)
  2. Calmly push your head backwards into your hands and arc your spine so that your stomach sticks out and your back should crack, remember to stretch afterwards

Bear Hug
This is good to correctly crack another person’s back and not your own.

  1. Stand face to face with a person of equal or smaller size to, have them take ten deep breaths and relax,then proceed to lift the person in a bear hug with your hands clinched into one large fist and align your clinched hands with the lower centre of their spine.
  2. As you lift them squeeze the person gently (like a bear hug) and let them gradually fall back down meanwhile alternating pressure as they drop cracking each vertebrae along the way. This is an extremely effective and safe way to crack a person’s back other than your own, and it lets their back align naturally instead of twisting.
  3. The key is that the person has to be relaxed, if they hold in their breath as you squeeze it will cause more harm than good.

Sit on the Floor

  1. Sit on the floor with one leg bent and the other leg out (doesn’t matter which, you will switch and do both sides).
  2. Make sure your bent leg’s knee is up (with the sole of your bent leg on the floor).
  3. Place the opposite elbow of the bent leg on the outside of the bent leg’s thigh or knee.
  4. Look as far as you can behind you (starting toward the bent knee side).

Lie on Your Back

  1. Lie on your back on the floor with your left leg straight and your right leg bent.
  2. Keep your right shoulder on the floor and move your bent right knee as far left as you can and slowly stretch.
  3. Repeat both exercises on the other side (opposite leg).

Lie Face Down

  1. Lie face down.
  2. Turn only your torso so your right shoulder supports your weight.
  3. Extend your left arm and stretch in the opposite direction that you’re facing.

Lie Down

  1. Lie down to get comfortable.
  2. Fold your arms like you’re flexing.
  3. Put arms on chair, bed, or on ground.
  4. Push back forward until it cracks.

Sit on a Chair

  1. Get a chair.
  2. Sit facing forward.
  3. Hold the left post of the chair with your right arm.
  4. Turn your body to the left.
  5. Repeat using the right post.

Lie Face Down on the Floor

  1. Ask a friend to help.
  2. Lie face down on the floor.
  3. Have your friend sit on top of you and place hands on both sides 2 inches from the spine.
  4. Apply pressure starting from the bottom of the spine until you feel popping.
  5. Keeping moving up the spine till it’s all cracked out.
    • Do not apply pressure near ribcage/lung area.

Cross Your Arms

  1. Cross your arms across the front of your body and touch the opposite shoulder so your elbows are crossed.
  2. Have a friend behind you reach around and grab your elbows
  3. Have your friend pull your 2 elbows towards the opposite shoulder of the arm while picking you up
  4. Your friend should then push your back with his or hers chest.

Stretch Both Arms

  1. Lie on your back and stretch both arms out horizontally. Having something to grip, such as a table or chair leg, helps.
  2. Bend your right knee until your thigh rests against your torso.
  3. Keeping your arms out, twist your body to the left, as though you were trying to touch your right knee to the floor to your left. Back should pop.
  4. Repeat with left side.
  5. Lie on the floor. Put your hands back as far as they will go. Slowly do the “bridge”, where you lift up your body with your hands and feet your back should crack.

On the Floor

  1. Kneel on the floor on both knees, about shoulder width apart. Be careful if you have bad knees.
  2. Hold your arms straight out to your sides like a T.
  3. Arch your back slightly and twist, as if attempting to touch your right hand to your left foot and vice versa. If you can touch your feet, great! If not, don’t push it! It should work regardless of how flexible/inflexible you are.

Against a wall

  1. Stand facing a wall
  2. Take a deep breath in
  3. Ask a friend to push your upper back against the wall as you breath out. Do not allow your helper to injure you, take the step by step and talk it through while doing this.

Standing Twist

  1. Stand straight.
  2. Put your arms in front of you, in a bent position, with closed hands. It should look like you’re going to give someone a hug, but instead with open hands, with fists.
  3. Swing your arms to the left, using momentum to twist your back. As you’re turning, arch your back to where the stomach is sticking out.
  4. Repeat, except to the right.

Standing Twist 2

  1. Stand straight up.
  2. Give yourself enough elbow and leg room so you don’t whack them on any hard objects and hurt yourself.
  3. Before you do this, you should do it slowly first so you can get the hang of the motion. It should be in a flowing motion, so don’t jerk your back or you really risk hurt yourself.
  4. Place your right hand at the top of your right butt cheek and gently twist your upper torso while raising your right knee to just below waist level.
  5. Repeat, with left hand on left cheek and twist to the left while raising the left knee.

Lying Down Twist

  1. Lie down flat on your belly, feet together.
  2. Rotate your legs ONLY to the left or right, without moving your upper body. A little is OK.
  3. Repeat. Except rotate your legs in the opposite direction as you did before.
  4. Return to the original position.
  5. Rotate your upper body and not your legs to the left or right.
  6. Repeat. Except rotate your upper body in the opposite direction as you did before.
  7. Return to the original position.
  8. Flip over so that you’re lying on your back.
  9. Repeat steps 1-7 lying on your back.

Sitting Down

  1. Sit on the edge of a couch or towards the edge of a chair. If it’s a chair, it usually works better if it’s a chair with no arms because it works best when you have the leg room and arm space to move.
  2. Place your right forearm against the left side (the inside) of your leg at the kneecap. Keep your arm extended so your elbow is a few inches above the kneecap. Keep your arm extend and straight.
  3. Keep your legs somewhat spread, not mostly closed.
  4. While sitting straight up, twist your upper body to the left gently while pushing your right leg out with your arm. Don’t try to force out any pops or cracks by pushing real hard, you’ll just hurt your back.
  5. Repeat, left arm to left leg while twisting gently to the right.


  1. Sit down in a dry bathtub facing the wall. Sit up straight and position the tub edge as low in your back as you can.
  2. Push against the wall until the vertebrae cracks.
  3. Slide down lower to position the next vertebrae against the edge and crack that one.
  4. Continue to slide down over and over to get as close to your shoulders as you can as you get higher along your spine.

Without Twisting (Standing)

  1. Find an object 6-12 inches taller than you, that has a top edge you can hold onto (refrigerator, door).
  2. Stand facing it, feet together, and less than an arm’s-length away.
  3. Bending only at the waist, hold on to the top edge, keeping your knees and back straight.
  4. Simultaneously stick your bum out into the air while driving your chest towards the point where the object you’re holding onto meets the floor. Relax your back and breath out slowly.

Without Twisting (Sitting)

  1. Sit very straight in a sturdy chair with a low back, the top edge of the chair should catch you right across the bottom of your shoulder blades. A soft back (e.g. office chair, chair padded with towels) is essential to avoid pain and apply even pressure to your vertebrae.
  2. Sit with you buttocks a few inches from the back of the chair.
  3. Lean back with your arms extended over your head, so the top of the chair is supporting your back just below the bottom edge of your shoulder blades.
  4. Arch your back slowly, leaning farther back until your arms and head are extended almost horizontal over the back of the chair.
  5. Breath out entirely and rock slightly from side to side, rolling left and right on the top of the chair, to add to the stretch.

Without Twisting (Lying down)

  1. Lie down on your back on a bed, with everything above your shoulder blades hanging off the edge of the bed.
  2. Extend your arms horizontally over head
  3. Relax your back and let your head and arms sink towards the floor, breathing out entirely.
  4. After each stretch downward, do a full sit-up to bend your spine in the opposite direction, then stretch back downward, sliding your shoulder blades farther and farther off the edge of the bed each time (a few centimeters is the difference between cracking a vertebrae gently and putting uncomfortable pressure on it, feel it out before you stretch all the way down)

Without Twisting (Yoga back stretch)

  1. Kneel on a bed, about half your body-length from the edge, with your heels resting on your buttocks.
  2. Bend forward at the waist, walking your fingers forward until you can just barely grasp the edge of the bed with your finger tips (placing your knees at the exact right distance from the edge will take a few tries).
  3. Lift your buttocks off your heels slightly so you can walk your fingers forward a bit more and get a solid grasp of the edge of the bed.
  4. Relax your back into an arch, breathing out entirely
  5. Slowly drop your buttocks back towards your heels to leverage your weight against your grasp of the edge, with your arched, relaxed back in the middle.