How To Crack Lower Back? 7 Back Cracking Techniques (2021)

Cracking your back is an effective way to derive relief. It literary mean releasing pressure, stretching muscles, or adjusting them to get rid of discomfort. This phenomenon is similar to cracking your toes, fingers, neck, or any other joint.

As you use your back muscles extensively while sitting, standing, or any other activity, it becomes imperative to adjust your back joints to relieve tension.

However, cracking your lower back safely is very important to avoid any adverse consequences. If you are looking for some safety tips which guide you – how to crack the lower back? You have landed at the right place!

Back Cracking Techniques

How To Crack Lower Back

No matter wherever you are, if you have enough space to sit or lie down, you can easily crack lower back effectively and safely. Some of the recommended ways to crack your lower back rightly are:

1 – Bridge stretch

  • Lie straight on your back.
  • Bring the feet closer to the butt to lift the knees
  • By keeping your shoulders straight, lift your pelvis

2 – Knees-to-chest

  • Lie down on your back
  • Now start moving your left knee towards the chest and stabilize it near your chest as close as possible
  • Take the left knee to its original position
  • Now repeat the move with your right knee
  • Repeat it twice a day for 2-3 times

3 – Seated lower back rotation

  • Sit straight on a chair forming an angle of 90 degrees
  • Place your right elbow to the left knee and rotate your upper body towards the left
  • Hold the position for 15 seconds and return to the initial position
  • Now place your left elbow to the right knee and turn your body towards the right
  • Again hold the position for 15 seconds and return to the initial position

4 – Lower Back flex

  • Lie down on the floor with raising your knees and placing both hands below your head
  • Flex your stomach muscles and hold it for 5 seconds
  • Relax your stomach muscles
  • Flex your back muscles and hold the position for 5 seconds
  • Relax your back muscles
  • Repeat the steps five times a day and increase it gradually up to 30 times

5 – Lower-back rotation

  • Lie straight on your back
  • Hold up both the knees together to form a 90 degrees angle between your thighs and calf
  • Now move both the knees towards the right side and touch the ground while keeping your shoulders still
  • Hold the position for ten seconds
  • Resume the original position
  • Repeat it by touching the ground towards the left side
  • Repeat this at least twice a day with 3-4 times.

6 – Cat Arch

  • Get down on the floor by upholding your body over the hands and knees
  • Stretch your stomach upward gently to form an arch by pushing the back out
  • Now pull your stomach downward by starching your back inward
  • Get back to the original position
  • Proceed with two sessions of 3 set each.

Is it Bad to Crack My Back?

No, cracking your back occasionally does not have any negative impact on your back. Instead, it relieves pressure from your spine and makes you feel relieved. But, if you are doing it habitually, it may cause excessive wear to the back joints, which ultimately leads to premature breakdown. Hence, it is very essential to crack your back only in moderation to avoid any severe ill-effects.

What are The Recommended Precautions While Cracking The Lower Back?

It is imperative to crack you back slowly and purposefully to avoid any muscle strain, dislocation, injury or joint sprain. In case you experience any of the following after cracking your back, contact your doctor immediately:

  • Persistent pain during or after cracking your back, and it does not go away even with the pain medications.
  • You feel that your back is out of alignment and not able to move it properly
  • Acute pain while moving your back in full swing or unable to move it

Why does it Feel Good to Crack Your Back?

By building up pressure, cracking your back helps in relieving the gas, which is present inside the joints. During the process of cracking your back, endorphin gets released, making the back adjustments feel good. Popping your back relaxes the back muscle. When a segment from your spine does not move correctly, cracking your back can bring you satisfactory relief.

Is There Any Alternative to Back Cracking?

You can substitute back cracking with some stretching moves which help in relieving the pressure. Child pose, open book, and cobra are some of the helpful yoga postures which help in lowering the strain on your back. It is vital to be comfortable with these yoga postures or execute them under the vigilance of expert yoga instructors to avoid any muscle injury or sprain.

How do You Fix Lower Back Pain?

Some of the ways in which you can fix your lower back pain are:

  • Stay active by avoiding long bed rests.
  • Maintain good postures
  • Refer a specialist
  • Keep exercising but do not strain your back excessively
  • Apply ice and heat pads
  • Strengthen your core


The attempt to cracking your back should make you feel good and lighter. If you experience any pain or discomfort, it indicates an underlying condition that needs proper medical treatment. It is advised to seek an opinion from your doctor before proceeding with the lower back cracking exercises. In the event of persistent pain, visiting your doctor is highly recommended. Crack while performing your routine activities is normal. Good posture is crucial to avoid severe back pain. If you have to sit for long hours, support your back with a chair against it and relax your shoulders.

Cracking your back forcefully or frequently may yield negative consequences such as spasms, sprain, or even muscle tensions. If you notice soreness or pain over a long period, you should contact a chiropractor.

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