How To Pop Your Back Yourself

How To Pop Your Back Yourself

Have you ever experienced that satisfying feeling of relief when you crack your back? Cracking your back can release tension and increase your range of motion. Here, we will explore the safest ways to pop your back, whether you choose to do it on your own or seek assistance. Additionally, we will guide you through various exercises and stretches to help loosen up and relieve tension in your back.

Stretch Your Back Over the Edge of Your Bed

If you are looking to achieve more extension in your back, one effective method is to use the edge of your bed as a fulcrum point. This position can help crack the mid-back area.

To perform this stretch:

  • Lie down on your back on a bed, with everything above your shoulder blades extended over the edge.
  • Relax your back and let your head and arms slowly extend towards the floor while breathing out.
  • Hold the position for about 5 seconds after each downward extending motion and then return to the original position.

Get a Hug from Behind

Another effective method to adjust the mid-back is by getting a hug from behind. This technique allows for easier extension of the thoracic spine.

Here’s how you can do it:

  • Cross your arms across the front of your body and allow a stronger, taller person to hug you from behind and grab your elbows for support.
  • After fully exhaling, give a signal for the person to lift you off the ground while squeezing you and extending your mid-back.

Have Someone Give You a Tight Hug

A common way to crack the mid-back is to have someone give you a tight hug from the front. This method requires some extension to release the joints.

Follow these steps:

  • Stand face-to-face with a person of equal or greater size.
  • Allow the person to hug you and clasp their hands near the area that you want to crack while you relax your arms at your sides.
  • After breathing fully in and out, give a signal for the person to squeeze harder with their hands in a quick thrusting manner to extend the spine and release the joints.

Extend Your Spine with Your Hands

While slowly extending your spine in a controlled manner, you can reach around your back and put pressure on the area with the most tension to induce more focused extension.

Here’s how you can do it:

  • Stand and slowly extend your back.
  • Slide your hand behind and push down on your spine while extending your stomach forward.
  • Hold the position for 10–20 seconds and repeat multiple times daily.

Rotate Your Spine

Rotation of the spine can help crack most areas of your back, especially the lumbar region or low back. This movement is generally safer and more forgiving than extension.

To rotate your spine:

  • Stand with your feet shoulder-width apart and rotate your upper body as far as you can in one direction, then switch to the other side.
  • Repeat the movement as necessary, but keep in mind that the joint may not crack again at the same spinal segment for 20–30 minutes.

Use a Foam Roller

Rolling on a foam roller can help massage your back and increase the likelihood of cracking some spinal joints, especially in the mid-back region.

Here’s how you can use a foam roller:

  • Place the foam roller on the ground and lie down on your back so that the foam roller is beneath your shoulders.
  • Use your feet to move your body over the foam roller in a back and forth manner to massage your spine.
  • Repeat the process as necessary to relieve tension in your back.

Additional Tips and Precautions

While cracking your back can provide relief, it’s essential to do it safely to avoid any potential injuries. Here are some additional tips and precautions to keep in mind:

  • Avoid cracking your back too frequently, as it may lead to joint damage and spinal issues over time.
  • If you experience pain while trying to crack your back, especially sharp or burning pain, stop immediately.
  • Consult a chiropractor or physical therapist for additional stretches and techniques to ensure safe practices.
  • If you have certain medical conditions like osteoarthritis or osteopenia, refrain from attempting to crack your back without professional guidance.


Cracking your back can be a satisfying way to release tension and improve your range of motion. By following the proper techniques and exercises, you can safely pop your back and experience the relief you seek. Remember to listen to your body, proceed cautiously, and seek professional advice if needed to ensure a healthy back-cracking routine.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top