How To Crack Your Upper Back : 11 Techniques, Videos, And Tricks”

Let’s see how to crack someone’s back?

Cracking joints, also known as joint cavitations, often sound good since stress can be relieved, and the motion range expanded. If regulated in and within the spine’s standard moving plan, cracking and releasing the spinal joints is normally healthy. You modify, mobilize or leverage your spine as you back cracking techniques.

It should be okay for you to do this yourself. hese changes really do not necessitate an efficient spine cracked and popping tone, but we know they have a momentary sense of relaxation. Only don’t overdo it or push anything.

how to crack your upper back
how to crack your upper back

Rotation and spinal expansion are movements that typically cause the snapping sounds of the small backbone joints. If you have an underlying spinal injury, you are still best recommended to see a joint specialist such as a chiropractor or osteopath.

Best ways to crack your back

The modifications do not necessitate an efficient cracking and popping rhythm, but we know that they provide a transient sense of relief. I don’t remember overdoing it or pushing it. Slow stretches and motions like those mentioned here will warm your body and muscles and loosen tight parts.

how to crack your upper back
how to crack your upper back

There are ten steps and extensions here on how to crack your own back.

Back-of-chair stretch
  • Sit in a chair with a solid back that allows your shoulder blades to fit over the top.
  • You can interlace your fingers behind your head or extend your arms up over your head.
  • Lean back and relax.
  • Continue leaning back over the top edge of the chair until your back cracks.
  • You can experiment using different heights by sliding your body up and down slightly.
  • You’ll feel this stretch in your upper and middle back.
Chair twist
  • Sit in a chair and reach your right arm across your body to hold the chair’s left side. Your right hand should be on the seat of the chair or the outside of your left leg.
  • Lift your left arm behind you to hook it over the back of the chair.
  • Carefully twist your upper body to the left as far as you can go, keeping your hips, legs, and feet facing forward.
  • Repeat these moves on the opposite side to twist to the right.
  • Your twist should start at the base of your spine. You’ll feel this stretch in your lower and middle back.
Back extension
  • While standing, make a fist with one hand and wrap your opposite hand around it at the base of your spine.
  • Push up on the spine with your hands at a slight upward angle.
  • Lean back, using the pressure of your hands to crack your back.
  • Move your hands up your spine and do the same stretch at different levels.
  • You’ll feel this stretch along your spine, where you are applying pressure.
  • For a variation on this stretch, try the next exercise.
Standing lumbar extension
  • From a standing position, place your palms along your back or at the top of your butt, with your fingers pointing down and your pinky fingers on either side of your spine.
  • Lift and extend your spine upwards and then arch backward, using your hands to apply gentle pressure to your back.
  • Hold this position for 10 to 20 seconds, and remember to breathe.
  • If your flexibility allows, you can move your hands further up your spine and stretch at different levels.
  • You may also feel the stretch in your upper spine or between your shoulder blades.
Upward stretch
  • From a standing position, interlace your fingers behind your head.
  • Slowly lengthen your spine upwards and arch backward, pressing your head into your hands.
  • Create resistance by pressing your hands into your head.
  • Remain in this position for 10 to 20 seconds. Remember to breathe.

how to crack your upper back

Standing spinal rotation
  • While standing, extend your arms out in front of you.
  • Slowly turn your upper body to the right, keeping your hips and feet facing forward.
  • Return to the centre and then twist to the left.
  • Continue this movement a few times or until you hear your back crack or your back feels looser.
  • You can use the momentum of your arms to help guide the movement.
  • You’ll feel this stretch in your lower spine.
Seated twist
  • Sit on the floor with your left leg extended in front of you and your right leg bent, so your knee is up.
  • Cross your right leg over the left by planting your right foot outside of your left knee.
  • Keep your spine lengthened and straight.
  • Place your right hand on the ground behind your hips and place your left elbow outside of your right knee, turning to look over your right shoulder.
  • Press your arm and knee into each other to deepen the stretch.
  • The twist should start at your lower back.
  •  You’ll feel this stretch all along your spine.
Supine foam roller stretch
  • While lying on your back with bent knees, place a foam roller horizontally under your shoulders.
  • Interlace your fingers at the back of your head or extend them alongside your body.
  • Use your heels as momentum to roll your body up and down over the foam roller, pressing it into your spine.
  • You can roll all the way up to your neck and lower back or focus on your middle back.
  • If it’s comfortable, you can arch your spine slightly.
  • Roll 10 times in each direction.
  • You’ll feel this massage and stretch all along your spine and might get a few adjustments.
Supine twist
  • Lie on your back with your right leg straightened and your left leg bent.
  • Extend your left arm out to the side and away from your body, and turn your head to the left.
  • As you hold that extended position, twist your lower body to the right. Imagine that you are trying to touch the ground with your left shoulder and your left knee at the same time. 
  • You can place a pillow under your left shoulder if it doesn’t reach all the way down.
  • Breathe deeply as you use your right hand to press down your left knee.
  • Draw your left knee higher up toward your chest or straighten your leg to deepen the stretch.
  • Repeat on the opposite side.
  • You’ll feel this stretch in your lower back.
Supine shoulder blade stretch
  • Lie on your back with your knees bent and extend your arms straight up toward the ceiling.
  • Cross your arms over your chest, reaching around yourself as if to take hold of opposite shoulder blades.
  • Sit up slightly, and then move back down to the floor.
  • Do this two to three times.
  • You’ll feel this stretch along your upper back.

Is it bad to crack your back?

how to crack your upper back

Cracking your own back won’t lead to any health issues if you do it safely. Avoid cracking your back too often, forcing it into positions, or using too much pressure. Do stretches and exercises that promote a healthy spine and apply ice and heat to the affected area if needed. Install gentle stretches and exercises that boost strength, stability, and balance instead of breaking your back too much. 

how to crack your upper back

It is better to consult professionals if you feel the need to crash your back because of some pain or feel like your spine has gone out of place to figure out what is at its core. Very much, hitching on healthier joints will cause discomfort and make you believe you have to break your back again and again.

People may also bind themselves to the concept that cracking their backs aligns their spine over and Cracking your back also can be an indication of a root cause that needs to be handled. You can be temporarily relaxed if the back is cracked, but it should be clear how and what the root cause is.

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Why does cracking back feel good?

The effect of cracking also results in the release of endorphins in the modified region. Endorphins are hormones released by the pituitary gland that is supposed to manage pain in your body, and they can make you feel super satisfied when you break a shoulder.

how to crack your upper back

How to crack back like a chiropractor?

how to crack your upper back

  • Lie on your back.
  • Raise your knees, so they’re bent.
  • Keeping your shoulders still, move your hips to one side so that the knee on that side is touching the ground.
  • Hold this position for ten seconds.
  • Slowly return your knees to their previous position.
  • Repeat in the other direction.

How to crack someone’s back?

  • Stick to gentle methods used by chiropractors. 
  • Have the person lie on a flat surface. 
  • Push on the person’s back and buttocks. 
  • Pull the pelvic bones while pushing the back. 
  • Press on the back while raising and lowering the person’s legs. 
  • Press on the lower back. 
  • Talk to the person throughout the procedure. 
how to crack your upper back

How to pop lower back?

  • While standing, make a fist with one hand.
  • Wrap your opposite hand around it at the base of your spine. 
  • Push up on the spine with your hands at a slight upward angle. 
  • Lean back, using the pressure of your hands to crack your back. 
  • Move your hands up your spine 
  • Do the same stretch at different levels.

How to crack lower back tailbone?

  • Lie down on the back and extend the feet straight out.
  • Bend one knee toward the chest.
  • Hold onto the bent knee and pull it gently down into the chest.
  • Hold for 30 seconds, then repeat on the other side.
How to crack your upper back

How to pop upper back?

  • Sit in a chair with a short back. 
  • While seated, slide your butt toward the front edge of the chair. 
  • Then, lean back until your back is touching the back of the chair.
  • Place your palms on your forehead and exhale slowly.
  • This will cause your head and shoulders to sink behind the chair.
  • Eventually, you should hear a crack.
  • Do not lean back past the point where it feels uncomfortable to you. If it hurts or feels uncomfortable, then stop.

What happens when you crack your back?

Cracking your back stretches squishy capsules on the outer edges of the vertebrae around joints called facet joints. Stretching these capsules allows the synovial fluid inside them to have more space to move around, releasing pressure on your back joints and muscles and moving your facet joints.

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Is popping your back bad?

How to crack your upper back

While injuries aren’t common, it’s possible to hurt yourself by using too much force or pressure when cracking your back or doing it too often. This can cause too much wear and tear on your joints, leading to joint strain, swelling, and even breakdown. It can also cause damage to the soft tissue of the joints.

Back popping techniques and how to do it safely.

How to crack your upper back

The easiest back popping techniques is by stretching your back muscles. Many professionals recommend yoga or pilates led by a certified instructor with the best results. Still, you can also only do a few back exercises at home for a fast change. 

Some of these exercises can also help alleviate chronic back pain or improve your mobility range if you perform it consistently. There are many methods to do this that you can make a part of your everyday routine. 

  • Lie on your back and use your hands to pull your knee up toward your chest, one leg at a time. Relax your back and neck into the stretch as you pull with your arms.
  • Repeat 2–3 times.
  • Try this move twice a day.
  • Variations on hand placement include:
  • putting your hand on your knee, below the kneecap
  • holding on to the back of your thigh, behind your knee
  • hooking your leg over your forearm
Lower back rotation
  • Lie on your back and raise your knees, so they’re bent.
  • Keeping your shoulders still, move your hips to one side so that your knees are touching the ground.
  • Hold this position for 10 seconds or 2 deep breaths in and out.
  • Slowly return your knees to their previous position and repeat in the other direction.
  • Do this 2–3 times, at least twice a day.
Bridge stretch
  • Lie on your back.
  • Bring your heels back toward your butt so that your knees are pointed up.
  • Pressing your feet into the floor, lift your pelvis so that your body forms a straight line from your shoulders to your knees.
Seated lower back rotation
  • While you’re sitting down, bring your left leg over your right leg.
  • Put your right elbow on your left knee, then rotate your upper body to the left.
  • Hold this position for 10 seconds, or 3 breaths, then return to your normal position.
  • Repeat this on the opposite side with your right leg over your left leg and turning to the right.


When you change your own back, it’s important to listen and know your body. Be patient to stop pushing the body to shift or assume someplace. These extensions are not meant to induce irritation, pain, or numbness. Experience the stretches that ideally fit you since not all of these expanded regions can be ideal for your specifications. 


Q1. how to crack your back safe and effective methods ?
Ans. There are several safe and effective methods for cracking your back at home, including:

  • Self-stretching
  • Foam roller
  • Wall stretch
  • Partner-assisted stretch

Q2. What are some safe and effective methods to crack your lower back ?
Ans. It’s important to note that cracking your lower back should be done with caution, as improper technique or excessive force can lead to injury.

  • Pelvic tilts
  • Cat-cow stretch
  • Seated spinal twist
  • Foam rolling

Q3. What causes the sound of a ‘back crack’ and is it harmful to crack your back regularly ?Ans. The sound of a “back crack” is caused by the sudden release of gas (usually nitrogen) from the fluid that surrounds your joints. This gas is normally dissolved in the fluid and forms bubbles when the joint is stretched or moved in a certain way. When the bubbles burst, they create a popping or cracking sound.

Q4. What is a back cracker and how does it differ from a chiropractor ?

Back Cracker Chiropractor
1. UntrainedLicensed
2. DangerousSafe
3. Performs Spinal Manipulations Without Proper TrainingSpecializes In Diagnosing And Treating Musculoskeletal Conditions
4. No Clinical ExperienceCompletes Extensive Education And Training
5. Not RecommendedPromotes Overall Health And Function.

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