The Best Ways to Crack Your Back: What Happens Inside the Body, a How-To, and More


Do you love the satisfying feeling of cracking your back? If so, you’re not alone! Millions of people enjoy cracking their backs and for good reason.

It’s relieving and more importantly, you can do it at any age, or any time of day!

But what happens inside the body when you do this? And is it safe? In this blog post, we will explore the best ways to crack your back, and we will also take a look at the science of what happens inside the body when you do.

We will also provide a how-to guide on how to crack your own back safely and effectively.

How to crack the different parts of the back.

The spine is made up of 33 bones called vertebrae, and between those vertebrae are discs that act as cushions. When you crack the back, what you’re essentially doing is stretching out these discs and giving them more space.

This can help to relieve pressure on the nerves surrounding the discs, which can in turn help to relieve pain.

There are a few different ways that you can crack the back, and which one you choose may depend on the severity of your pain and where it is located. For example, if you have lower back pain, cracking your upper back may not do much to relieve your pain.

With that being said, below is how to properly crack your spine based on the pain location in your back.


Upper back

Upper back pain is a common problem that can be caused by several things, including muscle strain, poor posture, and injury.

Back pain varies depending on the location of the pain on the back, this means the stretches to combat back pain also vary depending on the location of the pain that you are fighting.

Several stretches and exercises can help relieve pain in the upper Here are some of the most effective:

– Shoulder blade squeeze:

Sit with good posture and place your hands on your shoulders. Squeeze your shoulder blades together and hold for five seconds. Do this process again ten times.

– Chest stretch:

Stand with good posture and place your hands on your lower back. Gently arch your back and hold for five seconds. Repeat ten times.

– Seated row:

Sit in a chair with good posture and place your hands on the arms of the chair. Slowly pull yourself back, using your back muscles. Hold for five seconds and do the process over again ten times.

– Superman:

Lie on your stomach with your arms out in front of you. Slowly raise your arms and legs off the ground and hold for five seconds. Repeat ten times.

Lower back

There are a few ways you can crack the back if you are experiencing lower back pain.

For Example: one way to crack your back is by sitting in a chair and arching your back over the seat.

Whichever way you choose to crack the back, you’ll likely feel a pop or clicking sensation. This is because you’re causing a gas bubble to form in the fluid that surrounds your joints.

When the bubble pops, it creates a vacuum that pulls the joint surfaces closer together.

How to do lower back stretches:

-Pelvic tilt:

To do this stretch, lie on your back with your knees bent and your feet flat on the ground. Place your hand on your stomach and tighten your abs. As you exhale, tilt your pelvis towards your heels until you feel a stretch in the bottom of the back. Hold this position for 30 seconds and then relax.

-Cat-cow stretch:

Start on all fours with your hands under your shoulders and your knees under your hips. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin to your chest. Repeat this stretch for 30 seconds.

Should I use a foam roller?


There are a few ways that people commonly crack their back, one of which is using a foam roller. However, a foam roller might not be the best option for you. Below, we will talk about using foam rollers and their untraditional counterparts.

Each of them has its pros and cons that you should consider before trying them out.

Foam rollers:

Foam rollers are a popular choice for many people because they are relatively inexpensive and easy to find. They can also be used for other purposes such as massaging muscles. However, they may not be as effective at cracking your back as some of the other options.

Lacrosse balls:

Lacrosse balls are often recommended by chiropractors and physiotherapists. This is because they can target specific areas of the back more effectively. They are also small and easy to carry around with you. However, they can be more expensive than foam rollers.


Barbells are often used by people who have chronic back pain. This is because they are very effective at cracking the back. However, they can be difficult to use and may not be suitable for everyone.

Before trying any of these methods, it is important to consult with a healthcare professional or physical therapist to ensure that it is safe for you to do so.

They will be able to advise you on the best way to crack your back depending on your individual needs.

What happens inside your body when cracking your back?

When you crack the back, the sound that you hear is gas bubbles popping. When you move your spine, the joints separate slightly and this causes a decrease in pressure.

This then allows gas bubbles to form and escape, which creates that cracking sound. Cracking your back can also help to release tension in the muscles and improve blood circulation.

How-To crack Your own Back:

There are a few ways that you can go about cracking your back. You can either do it yourself or have someone else do it for you. If you choose to do it yourself, there are a few things that you need to keep in mind. ***

Step 1.) First of all, make sure that you warm up your body before attempting to crack your back. You can do this by doing some gentle stretches or taking a warm bath.

Step 2.) When you are ready to crack your back, start by finding a comfortable position. You can either lie on your back on the floor or in a chair.

Step 3.) If you are lying on your back, place your hands on the bottom of the back and press down. Gently arch your back and hold the position for a few seconds.

Step 4.) If you are sitting in a chair, place your hands on the armrests and push down. Lean back as far as you can and hold the position for a few seconds.

Step 5.) Repeat these steps a few times until you feel your back cracking. Remember to breathe deeply and relax your muscles while you are doing this.

Cracking your back can provide relief from pain and stiffness. It can also help improve your range of motion. However, it is important to hold your position until your body feels relief. If you do this stretch daily, you will feel the tension relief in no time!

Pro Tip: Don’t wait to release the stretch until you hear a popping sound. Just look for getting a solid stretch in. Over time you will feel your joints rejuvenated, just keep stretching.

Is cracking your back safe?


What could be the potential harm of cracking your back? It is common to hear a popping noise when you crack your back, which is caused by gas bubbles bursting in the fluid that lubricates your joints in the spine.

This is nothing to be alarmed about and generally isn’t harmful. However, if you feel pain when cracking your back, it could be a sign of an underlying condition and you should see a doctor and get medical advice.

Additionally, if you forcefully crack your back or do it too often, it can lead to joint damage or misalignment. Cracking your back should only be done lightly and sparingly.

When done correctly, cracking your back can provide relief from stiffness and tension. It can also help improve flexibility and range of motion in the spine.

Your back’s range of motion

The spine is a column of bones (vertebrae) that extends from the base of the skull through the spine to the pelvis. The vertebrae are stacked on top of each other and separated by spongy discs. These discs allow the spine to bend and twist.

There are many ways you can crack your back, but it’s important not to overdo it. Cracking your back too often or too forcefully can cause joint damage or other problems. Make sure if you feel the pain to seek medical advice from a physical therapist.

Your health is the most important thing, make sure to stretch responsibly. If you have any other individual questions reach out to a health care professional/ physical therapist.

Basic spine health.


Your spine is an essential part of your body. It’s made up of bones called vertebrae, and these bones are separated by cushions called discs. The discs act as shock absorbers for your spine, and they allow your spine to move freely.

Over time, the discs in your spine can become damaged or degenerate. This can lead to pain and stiffness in your back. Cracking your back can help to relieve this pain and stiffness.

There are a few different ways that you can deal with your back pain. We will talk about doing it yourself: There are a few ways that you can crack your spine.

EXTRA STRETCH: One way to relieve your back pain is by lying on your back on the floor and pulling your knees to your chest. Then, using your hands, you can press down on your thighs to help push your knees closer to your chest. This should create a cracking sound as the joints in the bottom of the back are stretched.

Do I need a physical therapist?


If you’re experiencing back pain, it’s important to understand when is a good time to see a chiropractor. Many people wait until the pain is unbearable before seeking help, but this can often make the condition worse.

Your primary care physician or spine specialist can give you a referral to a physical therapist. You may also be able to find one on your own by searching for “physical therapy” in your insurance company’s provider directory or searching online directories such as the American Physical Therapy Association (APTA) Find a PT tool.

Once you’ve found a few therapists in your area, call their offices and ask about their credentials, experience treating patients with similar problems, and whether they accept your insurance.

Medical advice is crucial to getting better. You can stretch all day, but you may be making it worse if you are in serious pain. Understand the severity of the tension and accommodate for the proper medical resolutions.

Untraditional ways to provide your back with relief.

Chiropractors can be pricey, and while their professional opinion is personalized and catered to the patient some people just don’t have it in the budget.

Below are some untraditional ways to help you feel good when stretching out.

Try using an adjustable desk if you spend a lot of time sitting down. Adjusting your position throughout the day can help reduce strain on your back muscles. Plus, it’s just good for your overall health!

There isn’t a lot of scientific evidence to support the use of sensory deprivation tanks for back pain. However, some people find that floatation therapy can help to relieve their pain.

If you’re interested in trying sensory deprivation, make sure to do your research and choose a reputable provider.


All in all, it is important to support your body. Doesn’t matter if it’s exercise or treatment for something that is causing you much pain. Spinal health is important for your overall health. I hope you found this article helpful, and keep on cracking!

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