How to crack your back alone


Cracking the back is nothing more than releasing the air accumulated in the joints, due to the pressure on the bones. People with back pain from previous or chronic injuries, or from their lifestyle, occasionally crack their backs to release built-up tensions.

How to crack your back alone

Benefits of cracking your back

Although cracking or cracking your back from time to time has its benefits, it is important not to do it too often, as it can cause cartilage wear, damage the tissues in the joints and increase the probability of suffering from osteoporosis. In addition, it can cause pain and if not done well, tears in tendons and ligaments.

Therefore, if you want to crack your back, you must be careful, and first learn how to execute these techniques that can be converted into healing therapies for back and neck pain.

Among the benefits obtained by executing the technique of thundering the back, the following can be mentioned:

  • Release joint tension.
  • Increases and facilitates movement, that is, improves flexibility.
  • Relieves musculoskeletal pain in the back and neck.
  • Reduces physical stress.
  • Improves cardiovascular function by activating blood circulation.
  • Improves symptoms of osteoarthritis.
  • Prevents tendinitis.
  • Reduces the pain produced by lumbago, due to poor force.
  • Improve posture.
  • It stabilizes the body more, improving its balance.
  • Relax the muscles.
  • Reduce muscle and joint pain if we do these exercises in the morning.
  • Slows muscle and bone loss.

If you want to know other effective ways to relieve pain, be sure to visit our article Home remedies for back pain .

How to crack your back alone – step by step

Before cracking your back you should know that these techniques must be done in a controlled manner and do it within the normal movements that the body allows, without exaggerating or putting pressure on the back.

If you suffer from any musculoskeletal problem in your back , you should not apply this type of technique until you consult a specialist. We recommend using an exercise mat or exercise mat for techniques that require lying down and kneeling on the floor.

There are several ways to crack your back alone and to crack your lower back. Some will work better for you than others, so feel free to try several of them. Next, we will explain how to crunch your back on your own with the most effective exercises.

stretch lying down

  1. Lie on your back.
  2. Stretch your hands above your head and bring them together, palms out, interlocking your fingers.
  3. Stand on your heels and stretch completely horizontally.
  4. Stay in this position for 30 seconds.
  5. Release your hands and return to the resting position on your back.

Bring your knees to your chest

  1. Lie on your back.
  2. Bend your legs and bring your knees as close to your chest as possible.
  3. Hug your knees with your hands, as much as you can, and put pressure on them.
  4. Stay in this position for 20 seconds.
  5. Now rock to one side and then the other.
  6. Straighten your legs and return to the resting position.

Do the cat pose

  1. Kneel down on the mat.
  2. Put your palms on the mat.
  3. Place the tops of your feet on the mat.
  4. Take a deep breath.
  5. Curve your spine up with your head down.
  6. Slowly raise your head as far as you can, arching your back in the process.
  7. Hold this position for five seconds.
  8. Exhale all the air and relax as you return to the starting position.
  9. Repeat this movement about five times.

Stretch your back on the edge of a bed

  1. Lie on your back on a bed with an orthopedic or semi-orthopedic mattress, that is, one that does not sink.
  2. Place your shoulder blades above the edge, so that your head is hanging and your back is completely relaxed.
  3. Take a deep breath and extend your arms above your head, drop them with your palms facing up.
  4. Wait about five seconds in this position, begin to exhale and sit on your bed bending your knees.
  5. Repeat this exercise about four times.

Stretch the spine backwards

  1. Stand up straight. Rest your palms on the sides of your legs and keep your chin slightly elevated.
  2. As you take a deep breath, roll your shoulders back by pushing your chest out, pressing your back and putting tension in your abdomen.
  3. As you exhale, return to the starting position.
  4. Repeat this exercise maximum three times.
  5. Relax the body.

Rotate the spine

  1. Stand up, keep your arms close to your body and bend your elbows at a 90-degree angle.
  2. Open your legs a little to have stability when performing the exercise.
  3. Gently twist your torso to the left as far as you can without pain.
  4. Repeat the turn now to the right.
  5. After doing this movement a couple of times, turn again but give a push with your arms to make the movement stronger.
  6. Repeat this movement to the other side.
  7. When your back snaps, repeat in both directions.
  8. Wait an hour to repeat it for the last time.

Do a spinal stretch

  1. Lie on your back on the mat.
  2. Extend your left arm so that it is perpendicular to your torso and flat on the mat.
  3. Bring your left leg over your right leg until your left knee touches the mat.
  4. Touch your left knee with your right hand and hold this position for 10 seconds.
  5. Now switch sides and repeat the steps.
  6. Do this exercise for four repetitions.

stretch in the morning

  1. Stand up with your back completely straight.
  2. Raise both arms above your head and hold them by interlocking your fingers with your palms facing down.
  3. Put your hands behind you, on the back of your head.
  4. Push your head back arching your back and sticking your stomach out as far as you can until your back cracks.

Stretch your back in a chair

  1. Sit on a firm chair so that your mid-back reaches the top of the chair.
  2. Slide to the end of the chair.
  3. Stretch your feet forward and keep your heels flat on the ground.
  4. Drop your arms and relax them.
  5. Bring your head back as far as you can.
  6. When your back snaps, return to the starting position.

Other ways to relieve back pain

Many people constantly suffer from back and neck pain and, although there are many solutions that we can put into practice to alleviate it, it is also convenient to know ways to prevent it. Before continuing, we recommend you visit our article How to prevent back pain to improve the quality of your life and your day to day life.

Now, there is a wide variety of exercises that will help you relieve back pain and that you can do at home on your own. These are movements that require great concentration and comfort to perform them correctly. Among the most outstanding we have:

Mohammedan Exercise

This exercise, of a therapeutic nature, is highly recommended when the back hurts considerably. Performing this movement relaxes the lower back, since a paraspinal and dorsal elongation is achieved . The steps to do it are:

  1. Get on your knees with your palms flat on the mat.
  2. The palms of the hands and the balls of the feet should be on the mat.
  3. Rock forward very gently.
  4. Then rock back very gently.
  5. Rock forward again, and as you go back, touch your glutes to your ankles.
  6. Stay in that position and try to bring your arms as far forward as you can. Try to go as low as possible, so that your chest and face touch the mat.
  7. Stay in this position for about 20 seconds while inhaling and exhaling the air several times.
  8. Return to the starting position, rest for a minute and repeat this exercise about four times.

Foam roller exercise

To perform this exercise you must have a physical therapy foam roller. This move will give you a good back massage single-handedly and will ease mid-back pain. You will also crack some joints in your spine. Here are the steps to perform the foam roller exercise:

  1. Place the foam roller on the exercise mat.
  2. Lie on your back on the roller, placing your shoulders on it.
  3. Bend your knees and stand on your feet so you can push off.
  4. Rest your arms on the mat so that they also help you roll on the roller.
  5. Roll up until the roller is under the thoracic region of the back and stop.
  6. Now roll down until the roller is back under your shoulders.
  7. Repeat this up and down exercise 10 times and stop.
  8. Rest 20 seconds and repeat the exercise another 10 times.
  9. After this, if your back cracked, you should stop the exercise for at least an hour.
  10. Repeat two more sets of this exercise and do no more.

Lying stretch

This exercise will help stretch your back muscles and sometimes crack your bones. Next, we explain step by step how to do a seated stretch:

  1. Lie down on a flat surface.
  2. Bend your left leg towards your chest helping it with both hands.
  3. Release your right hand and place it perpendicular to your body and palm up.
  4. Extend your right foot and point your toe out as far back as you can.
  5. Bring your left leg to your right side until your knee touches the ground if possible. If not, just bring it as far to the right as you can.
  6. Hold that position for about 20 seconds and switch sides.


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