Fitness & Exercise

How To Crack Your Back? – Must Know In 2022

Sometimes, when you suffer from back pain, getting your backbone cracked can be one of the most satisfying feelings ever. When you somehow get your back cracked, you feel all the pain vanishing when you hear that โ€œcrackโ€ sound behind you.

When I say that you are cracking your back, it means adjusting and manipulating your spine. Sometimes, staying in one position for too long can make your back pretty stiff. Because of these situations, you need to learn how to crack your back.

Therefore, if you want to learn how to crack your own back, then you are at the right place. Read this article to find ten ways to do so. I recommend doing so because doing these exercises improperly can lead to more back pain and injuries.

How To Crack Your Back?๐Ÿ‘‡๐Ÿ‘‡

There are many ways to learn how to crack your back correctly. Here, I have explained five ways to learn how to crack your back by yourself.

1. Back Twists While Standing

Back Twists While Standing

Sometimes, your lower back needs a good twist to eliminate all the stiffness and pain built up there. Therefore, learning how to crack your lower back is essential to eliminate such pain and run around freely.

To learn how to crack your back while standing and twisting, you need to:

  • First, stand upright by creating a gap between your feet that should at least be shoulder-length apart. You should face forward, along with your hips.
  • Gradually twist your body to the right, keeping your legs as they were, firmly in their place.
  • Hold this pose for a few seconds until you feel a burning sensation in your lower back that actually feels good.
  • Gradually start returning back to the upright position.
  • Do the same twisting and turning movement, this time to the other side.

2. Lumbar Extensions While Seated

Lumbar Extensions While Seated

Some people have a condition called sciatic back pain that can cause immense pain and rigidity in your lower back. Therefore, you need to learn how to crack your back to relieve pressure from your lower back and feel comfortable.

To do this exercise on how to crack your lower back and hips, you need to:

  • Sit near the very edge of the chair (without falling or slipping down). Keep both your feet firmly flat on the floor since it will be your only form of support.
  • Lift your right leg first and bend it over the knees of your left leg. It should look similar to a seating position that you would do by folding both your legs. In this position, you need to place your right foot and ankle over your thigh and the knee of your left leg.
  • Try leaning forward while you are in this pose. Keep on leaning until you find a certain pull or stretch above your butt cheeks. You will feel this stretch on a muscle called the Piriformis muscle.
  • Hold this forward-leaning stretch for 30 seconds.ย 
  • Return back to your original position. Switch your legs and repeat.ย 

3. Arching Stretches While Standing

Arching Stretches While Standing

You can do a very common exercise to crack your back while standing. This is a very simple exercise that you can literally do wherever you want.ย 

To learn how to crack your back while standing, you need to:

  • First, stand upright by creating a gap between your feet that should at least be shoulder-length apart.
  • Place and hold both your hands behind your head. Hold them firmly together by interlocking them with your fingers.
  • Gradually, start arching backward. Then, finally, arch behind you as much as possible without actually falling down or feeling immense pain.
  • Hold this arching position for about ten seconds.

4. Seated Twists On A Chair

Seated Twists On A Chair

If you want to crack the bones in the easiest way possible, then I would recommend the seated chair twists. Doing these twists require making a lot of back motions that help in unstiffening your shoulders, hips, and neck as well.

To learn how to crack your upper back, you need to:

  • Sit in a chair normally, but keep your back straight and upright.
  • Twist your upper body (upwards from the torso) towards the left and right, taking it to extreme levels. Don’t move your hips and legs as you twist, keeping them firm. 
  • Hold the position for a few seconds.
  • Gradually return to the starting position and twist to the other side.

5. Foam Roller Stretches

Foam Roller Stretches

A foam roller is a type of sack-like object that is soft and built of foam with leather coverings. This exercise is also called a supine exercise because it involves you lying down on your back.ย 

You can learn how to crack your back in bed from the following steps:

  • Lie on your back.
  • Bend your knees.
  • Place the foam roller under your shoulders in a horizontal position.
  • Interlock your fingers to clinch both your hands together behind your head.
  • Try to roll the foam roller (and your upper body) under you up and down by moving your upper body above your waist by applying pressure from your feet to your bent knees.
  • Roll ten times in both directions (20 times in total).

Is Back Cracking During Pregnancy Safe?

Is Back Cracking During Pregnancy Safe

If you are pregnant and thinking is back cracking during pregnancy is safe or not, then be relieved to know that it is. However, you must be very cautious as you learn how to crack your back while pregnant. However, it will get difficult the bigger your baby gets.

FAQ (Frequently Asked Questions):

Q1. What Is The Best Way To Crack Your Back?

Ans: If you ask your orthopedist questions like how to crack your back, most of them will suggest two different ways. They are:
๐Ÿ‘‰ Cracking your back while seated, doing seated twists on a chair.
๐Ÿ‘‰ Lying down on your back, doing foam roller stretches.

Q2. Is It Healthy To Crack Your Back?

Ans: While learning how to crack your back can give off a relaxing feeling if done right, you should not do it every day or too much. Cracking your back too much will lead to joint instability.

Q3. Why Can’t I Crack My Back?

Ans: Sometimes, when you crack your back, you will not hear any cracking or popping sounds. This is because your back muscles and joints have already been adjusted, and there is no need to apply any extra force or twists.

Q4. How Often Should I Crack My Back?

Ans: The answer to this question on when and how to crack your back depends on the pain that you are feeling. However, you should not do it once every day.

Cracking It Off

Learning how to crack your back can be a good way to prevent any form of injury from causing pain and discomfort to your back.

Therefore, keeping your back uptight and as flexible as possible is always a good idea by sometimes cracking your backbone. It helps loosen up the bones and muscles in your back, making them more flexible and reducing the buildup of stress and pain in your back.

However, you must make sure that you do the stretches that have been explained here correctly. Not doing so can lead to injuries, especially for pregnant women.

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Debamalya Mukherjee
Debamalya is a professional content writer from Kolkata, India. Constantly improving himself in this industry for more than three years, he has amassed immense knowledge regarding his niches of writing tech and gaming articles. He loves spending time with his cats, along with playing every new PC action game as soon as possible.

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