How To Crack Your Back Safely (7 Pressure Releasing Tips)
8 mins read

How To Crack Your Back Safely (7 Pressure Releasing Tips)

How to crack your back? That sounds nice when anybody hears a cracker sound, and you also feel great at the moment. You can release the pressure and tension warmly by giving you the cracker feel. If you feel on a regular basis, you may injure your back and cause worsen issues down the road. For the continued discomfort in your upper and lower back, visit the local chiropractor for a spinal adjustment, and it can relieve some of your pain. But did you know the physical therapist is a great advisor for recovery and to relieve pain so you may walk through them to get better treatment?

How Safe Is It to *Crack Your Back?

When you are doing a bunch of emails, you feel you crack your upper back. The cracker feeling does not hurt you anymore, but it’s not grateful when you hear the sound *Crack! It is satisfying and good for you to release your pressure and fatigue but do it with a warning label. Dr. Bang states that: “It is natural and good for everyone, and not harmful to your health.”

how to crack your lower back
how to crack your lower back

You can *crack your back once every day or every few days, and it is not a problem. However, if you are making back go up, crackle, and pop up every few hours to relieve overburdened joints, this is the sign of repetitive stress that needs to consult the Doctor. In addition, when your body is doing the same thing in a day multiple times, it means your body needs to tell you something, and also you need to release the pressure off to get some changes.

How to Crack Your Upper Back (To Release Tiredness)

The physical therapist helps you gently stretch out your muscles in your back and *crack that area where you feel tight. However, stretching helps to relieve your tension safely. The below section will guide you on how to stretch muscles on the floor and how to try to do exercise in a relaxing way.

  1. Cat & Camel

Cat and camel is an exercise technique that stretches out and cracks your back. Here are the steps you need to follow.

  • As you start, place your hands flat on the floor in line with your shoulders and your knees in line with your hips.
  • Tuck the head between your arms as you raise your back into an arch.
  • Wait for a few seconds and return to the spine to a flat or neutral position.
  • Lift the head toward the ceiling as you arch your back and lower your stomach toward the floor.
  • Again, wait for a few minutes and return to the neutral position.
  1. The Butterfly Stretch to Crack Your Back

This stretch-out is really helpful for upper back muscles in a controlled exercise movement. The following butterfly steps will tell you how to do that.

how to crack your own back
how to crack your own back
  • As you start in standing, place each hand, fingertips, and shoulder on the same side.
  • Keep your palm put down and facing downward. And move your elbow towards each elbow until you feel the stretch in your upper back.
  • Hold the stretch for 5 seconds, move your elbow back to its original starting point, and repeat the process to get relief.
  1. Lying on Stomach Extension Exercise

For a person to stretch out the back, they have to face down to the earth continuously. The lying extension exercise on the floor is more helpful to relieve your back pain. Here are the following steps to do.

  • Lie in a flat position on the stomach and extend the arms over the head position.
  • Push the hips into the floor or mat, slide the arms down. And prop up the upper body on the forearms and elbows.
  • Make sure the upper body is resting on the hands by pushing up the chest.
  • Then, remain in this position for 30–60 seconds and repeat the process.
  1. Make a Waist bridge

The bridge exercise is more complex than you think to crack your body, and you should feel cautious before attempting it. Here are the performing bridge stretch steps that you should follow.

how to crack your upper back
how to crack your upper back
  • Start with straight your legs out while lying on your back.
  • Place the feet firmly on the ground, bend the legs at the knees, and keep the arms parallel to your body.
  • As you raise your hips toward the ceiling, make sure they are aligned with your torso and thighs and let your feet and shoulders bear your weight.
  • Then, wait for around 30 seconds and slowly lower the hip back toward the ground.
  1. Chair Spinal Twist

Chair spinal twist is easy to do to relieve your pain with gentle stretches, and it helps to strengthen muscles of your back that feel tight.

  • Sit sideways in a chair to gain leverage as you stretch your back.
  • Place your feet firmly on the ground and twist your torso toward the chair back to tighten the stretch.
  • Repeat the stretch on the opposite side of the chair.
  • Try not to twist abruptly on either side, as this can cause more stress on your spine.
  1. Knee to Chest Stretch to Crack Your Back

The knee-chest stretch exercise involves one knee coming to the chest while lying on the mat. Any person can perform this stretch by following the below steps.

  • Lay flat on your back with your legs stretched out and your arms at your sides.
  • Tuck your left knee into your chest.
  • Pull the left knee toward the chest with your hands on either side of the left-back thigh.
  • Hold for 30 seconds before releasing and do the same on the right side.
  1. Kneeling Back Extension

Another stretches out a condition that provides you relief after this stretch-up exercise. The following kneeling back extension exercise step will guide you.

  • Put your hands directly under your shoulders as if you were on your hands and knees.
  • As you round shoulders & lean forward with your arms, drop your hips down with a slight bend at the waist.
  • Wait for 5 seconds and stay remain in this position.
  • Extend the arms forward and hold for about five seconds as you move the buttocks to the heels and step back into your starting position.

The Super Benefits to Crack the Back

According to the scientist, there are no benefits for cracking your back because it can help you relieve your mild pain or pressure. But according to the American Council on Exercise, stretching your back benefits people by following pinpoints.

  • Reducing stress and improving posture
  • Increasing the motion range
  • Reducing the injury chance
  • Promoting circulation to the body and reducing the lower back pain risk
  • Improve the muscles’ function
  • Reduce stiffness


It happens when you sit for an extended period of time, and you heard the cracking sound on your back. But no worries, it’s more common for people to stretch out after a long-time sitting period. In this article, we provide all the information on how to crack your upper and lower body. And I mentioned all the exercise tips that will help you relieve your stiffness and tiredness. Let us know which exercise will be helpful for you.

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