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How To Crack Your Upper Back

    The sensation of cracking your back may be wonderful in its moment of release, providing you with the sensation that you’ve let go of tension from your body. But is it good for your back? When you break in your lower back area, you will not experience any immediate pain; However, you could injure the back and cause more serious issues in the future.

    Although the sensation that your lower back is popping might be enjoyable, it does not treat any underlying issues that may cause them to get worse. Suppose you’re still experiencing tension in the upper part of your rear and the lower back. In that case, it is typical to go to a chiropractor for adjustments to your spine that may ease your discomfort, but did you realize that physical therapy may be an excellent advocate for healing and alleviating pain too?

    Why Back Cracking Offers Relief

    If the knuckles pop or break your back, you’ve heard the familiar sound, followed by feelings of relief. Cracking joints in your body causes the body to redistribute the soft tissues that support your bones. Any buildup of gasses cracks or pops when released. These gases could cause an increase in pressure on your joints. This could signal your desire or desire to crack your back. If you ease the pressure, it triggers the body to release. The body releases natural chemical substances in the region, such as endorphins. These will leave you feeling relaxed and satisfied following the exercise. When you have this positive, natural response to breaking your back, it’s natural that people are looking for the same experience over and over again.

    Gentle Techniques to Crack Your Upper Back

    If you want to break your back, you should only employ safe and gentle techniques. If you attempt to break your back frequently, consult your chiropractor about the techniques you employ and ask them to suggest alternative options that provide more long-lasting results and benefits. One way to softly crack your back following a tiring time of sitting in a reclined position at the computer or desk is to sit in your chair. Move your buttocks and hips toward the top of your chair, then lean back until your back rests against the seat’s top. Put both hands over your head and allow your back and shoulders to release slowly with the backward leaning movement.

    The best ways to break your back

    The changes do not require an effective popping and crackling sound; however, we do know that they give a temporary feeling of relief. I can’t recall doing it too much or pushing it too hard. The slow stretches and movements like the ones mentioned here will relax your muscles and body and loosen tight muscles.

    Here are a few tips and tricks on breaking your back.

    • Back-of-chair stretch
    • Sit in the chair with a sturdy back that lets your shoulder blades to be able to fit above the table.
    • You can join your fingers or spread your arms over your head.
    • Relax and unwind.
    • Keep leaning back and over the side of your chair until the back of your neck cracks.
    • You can test different heights by moving your body upwards and downwards slightly.
    • The stretch will be felt in your middle and upper back.
    • Chair twist
    • Sit in an armchair and raise the right hand across your body, allowing you to secure the chair’s left-hand side. Your left hand should be in your chair’s seat or on the side of the left leg.
    • Lean your left arm in front of you to secure it on the back of the chair.
    • Make sure to twist your upper body left in the direction you’re able to keep your legs, hips, and feet in a forward direction.
    • Repeat these movements on the other side to make a right-hand turn.
    • The twist should begin at the bottom of the spine. The stretch will feel in the lower back and mid-back.

    Sitting rotation

    It is recommended that the American Academy of Orthopaedic Surgeons (AAOS) recommend the exercise of sitting to stretch the lower back. The motions involved can cause the back of a person to split.

    For the sit-to-sit stretch, one must:

    • Begin by sitting on the floor with your legs straight in front of your body.
    • The left foot is crossed over to the right.
    • Slowly turn towards the bent leg and place your left hand behind your body to assist.
    • The right arm should be placed on the opposite side of the left thigh bent and then twisted more.
    • Please look over your shoulder and hold it for around 30 seconds.
    • Return to the starting position gradually.
    • Repeat on the other side.


    The bridge is considered a more challenging stretch, and people must be careful before crossing it.

    To complete the stretch of bridge, the person should

    • Relax on the back, with the legs straight.
    • The legs should be bent at the knees, then put your feet on the floor.
    • Straighten your arms and place them alongside your body.
    • Lift the hips towards the ceiling until they align with your torso and thighs.
    • The body weight should be placed on the shoulders and feet.
    • The stretch should be held for around 30 seconds, then slowly lower your hips towards the floor.

    Those who want to do an advanced stretch should put their hands over their heads and palms flat against the ground. From this place, they can raise their shoulders off of the ground.

    Extension exercise

    The exercise is performed by lying on your abdomen on the floor or a mat. One should only attempt this exercise if they can lie on their backs without feeling any back discomfort.

    To do an extension workout, one must:

    • Place your stomach flat on your stomach and then extend your arms to the side of the head.
    • Move the arms downwards and lift the upper body upwards with the elbows and forearms by pressing the hips against the mat or the floor.
    • Lift the chest to ensure your upper body is upon the palms.
    • For 30-60 seconds, hold the button.

    Knee-to-chest stretch

    The knee-to-chest stretch involves moving only one leg at a stretch to your chest while you lie on the mat or floor.

    The stretch of the chest and knee using these steps:

    • Lay flat on your back with your legs stretched out and your arms to the sides.
    • The left leg should be bent towards the chest.
    • Put your hands on the opposite side left thigh. Gently draw the knee towards the chest.
    • For 30 seconds, hold the position before releasing.
    • Repeat on the other side.

    Upward stretch

    • Tap your fingers behind your head from a sitting to a standing position.
    • Slowly extend your spine upwards, move your head backward and press your head back into your hands.
    • Make some resistance by pressing the hands against your head.
    • Continue to remain in this position for between 10 and 20 minutes. Make sure you breathe.
    • The Supine Shoulder Blade Stretch
    • Relax on your back and lie on your knees bent. Extend your arms straight toward the ceiling.
    • Place your arms across your chest and then reach around as if trying to grab the opposing shoulder blades.
    • You can sit up a bit, then lower yourself to the floor.
    • Repeat this process two to three times.
    • It will feel like this stretch is along your back.


    • There isn’t any evidence of benefits to breaking the back. However, stretching your back can ease mild stiffness and pain.
    • As per the American Council on Exercise, the benefits of stretching can be derived from people through:
    • The back is being prepared for the stress of the exercise.
    • lessening muscle tension and aiding in relaxing muscles
    • reducing stress
    • Improved posture
    • Reduced stiffness
    • extending your range of motion
    • helping ease post-workout pains and aches
    • Promoting circulation
    • improving the performance of muscles

    How to crack your back

    Physical therapists can assist with gentle stretching exercises, which help to build muscles in your back. They can also relax (or crack) regions that are tight. Here are some stretches you can do at home to help break your back and ease tension in your spine.

    • The Chair’s Spinal Twist. Start by sitting with your back to the side in chairs, which helps you increase your leverage to stretch your back. Place your feet on the floor and begin by twisting your body towards the back of the chair. Utilize it to tighten your stretch. After that, move to the opposite edge of your chair, and continue the twist. Be cautious not to make a sudden twist on either side since this could cause additional strain on your spine.
    • A Rocking floor stretch. This stretch allows you to relax your spinal column. To do this stretch, you should lay on a comfortable mat. With your knees firmly on your chest, slowly begin moving forward and backward to experience the stretching in the spine in each region.
    • The Butterfly Stretch. This is perfect for stretching your back muscles in controlled movements. To do the stretch, you could be standing or sitting, depending on what is most suitable for your body. Place the fingertips of each hand on the opposite side of the shoulder. Keep the hands with their palms downwards. Maintain your hands in position and then move your elbows towards one another until you notice a stretch in your back. Keep this stretch for around five seconds, then bring your elbows back to the position and repeat.


    One can break their back when one performs back stretching. Stretching may also provide other advantages, including helping to prevent injuries and increasing the range of motion.

    One should not let anyone other than a certified physical therapist or a chiropractor attempt to sever their back.

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