How To Crack Lower Back? 6 Back Cracking Techniques

Cracking your back is an effective way to derive relief. It is literary means 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 doing 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 – on how to crack the lower back? You have landed at the right place!

Note: 9 Best Essential Oils for back pain

Back Cracking Techniques – How to crack the lower back tailbone?

No matter wherever you are, if you have enough space to sit or lie down, you can easily crack your 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

How To Crack Lower Back
  • 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

How To Crack Lower Back
  • Sit straight on a chair forming an angle of 90 degrees
  • Place your right elbow on the left knee and rotate your upper body toward the left
  • Hold the position for 15 seconds and return to the initial position
  • Now place your left elbow on 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

How To Crack Lower Back
  • Lie down on the floor by raising your knees and placing both hands below your head
  • Flex your stomach muscles and hold them 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

How To Crack Lower Back
  • Lie straight on your back
  • Hold up both knees together to form a 90 degrees angle between your thighs and calf
  • Now move both 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 toward the left side
  • Repeat this at least twice a day 3-4 times.

6. Cat Arch

How To Crack Lower Back
  • 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 sets each.

How to Pop Lower Back?

Yeah, it’s ok to pop your back.  When you do this, you are not really “popping” your back. Think of it as adjusting more, relieving stress, or expanding your muscles. The same thing happens when your fingers, toes, neck, or other joints rupture. How to safely pop your back, what precautions you need to take, and for what reason a doctor’s trip may be needed. Let’s Discuss this.

How to Crack Your Lower Back?

Make a stick with one hand while standing and wrap your opposite hand at the base of the spine. Push the spine with your own hands in the slightly upper corner Lane your back using the pressure of your hand to crack your back Move your spine by hand and stretch it evenly at different levels.

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 your 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 does not go away even with pain medications.
  • You feel that your back is out of alignment and not able to move 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. A child poses, 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


Is it bad to crack your lower back?

In the meanwhile, the answer is no. Studies have shown that sometimes cracking your back relieves stress on your spine without adverse effects. Of course, when done, as usual, popping can cause excessive wear on your joints and possibly pre-premature rupture.

How do you crack your back by yourself?

Make a stick with one hand while standing and wrap your opposite hand at the base of the spine. Push the spine with your own hands in the slightly upper corner Lane your back using the pressure of your hand to crack your back Move your spine by hand and stretch it evenly at different levels.

Why does my lower back feel like it needs to pop?

When the facial joints of the spine are used outside or in their normal position, such as the back may rupture when bending the lower back or neck. When facet joints move in this way, they can create an audible crack or pop with a grinding sensation or sudden relief of stress.

How do you crack your lower back and pelvis?

When pelvis tissue expands during a chiropractic adjustment, the air pocket “pops”, which creates the cracking sound you hear. After this treatment, you may feel more movement on your back.

What is the best exercise for lower back pain?

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body.


The attempt to crack 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 tension. If you notice soreness or pain over a long period, you should contact a chiropractor.

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