How to Crack Your Lower Back

Co-authored by Eric Christensen, DPT and Danielle Blinka, MA, MPA

Last Updated: December 3, 2021 References Approved

Lower back pain can be frustrating, so you likely want relief. Cracking your back may help treat your lower back pain. However, it’s best to check with your doctor or physical therapist first to make sure it’s safe for you to do this.^{[1]
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Research source} You may be able to crack your back while sitting in a chair. If this doesn't work, lie on the floor and do trunk rotations for a deeper stretch. As another option, use a foam roller to massage your back until it pops or cracks.

Method 1

Method 1 of 3:

Using Seated Techniques

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Sit in a chair that has a medium to low back and no armrests. Choose a chair that doesn’t have armrests to give you more mobility to crack your back. Once you sit down, get into a comfortable position with your back straight and your feet flat against the floor.^{[2]
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- A dining room chair is a great option.
2
Clasp your hands behind your back and press for an easy option. Bring both of your arms behind you and interlock your fingers. Position your hands over your lower back or the spot that hurts. Slowly press your hands up and into your back to massage the spot. Continue to massage until you feel your back pop or crack.^{[3]
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- You may not hear an audible crack, but you should feel a difference.
- This is a gentle way to crack your back, and it may not work for everyone. If you’re still feeling discomfort, try another technique.
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3
Twist in your seat until you feel a gentle crack as another option. Sit up straight in your chair with your arms relaxed at your sides. Slowly twist your body to the left and reach your left arm around your body. Grab the right side of the chair with your left hand and gently pull your body into a deeper twist. Release when you feel your back pop or crack. Then, repeat on the other side.^{[4]
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- It’s okay to do this stretch 2-3 times to help yourself find relief.
- If you still have discomfort after trying this stretch, you may want to try doing a trunk rotation or using a foam roller.

Method 2

Method 2 of 3:

Doing a Trunk Rotation

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Lie on your back with your left leg straight and your right leg bent. Stretch out on your exercise mat. Extend your left knee and bend your right knee at about a 90-degree angle. Then, spread your arms out at your sides for stability during your twist.^{[5]
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- Bending your right leg will work your right side. Later, you’ll switch legs and work your left side.
2
Bring your right leg over your left leg to gently twist your back. Take a deep breath, then exhale as you rotate your right leg over your left. Then, reach your left hand over your body and use it to gently pull your right hip to the left. Release when you feel your back pop or crack.^{[6]
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- Keep your upper body and head flat against the mat while you’re doing the exercise. Only your lower body should be twisting.
- If you feel any pain, stop immediately. Do not stretch past the point of comfort.
Variation: Place your left hand on your right knee and pull it to deepen the stretch. Then, use your right hand to pull your left knee when you do the other side.^{[7]
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3
Repeat the stretch on the other side. Straighten your right leg and bend your left leg. Slowly rotate your left knee over your right leg, then use your right hand to pull your left hip to the right. Stop when you feel a pop or stretch.^{[8]
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- It’s okay to repeat the stretch 2-3 times if you’re struggling to find relief. If your back is still bothering you after that, it’s best to see your doctor to find out why your back is hurting.

Method 3

Method 3 of 3:

Using a Foam Roller

1
Sit on the floor with your knees bent. It’s okay to use an exercise mat, but choose a hard surface, like a tile floor. Start in a seated position with a bend in your knees. Keep your knees bent during the entire exercise so you don’t have a curve in your lower back.^{[9]
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- The foam roller won’t work on a soft surface, like your bed or carpet.
2
Position your foam roller under your lower back. Place the foam roller directly under the spot that’s bothering you. You may need to move it around a bit to find the right spot, so adjust it if necessary.^{[10]
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- Your foam roller will gently massage the area of your back that it’s under, so it may provide relief.
- Always keep the foam roller perpendicular to your spine.^{[11]
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  Expert Source
  
  Eric Christensen, DPT
  Physical Therapist
  Expert Interview. 17 March 2021.}
3
Clasp your hands behind your head and lower yourself onto the foam roller. Use your hands to support your neck because straining it could worsen your pain.^{[12]
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Expert Source

Eric Christensen, DPT
Physical Therapist
Expert Interview. 17 March 2021.} Then, slowly lower your upper body down over the foam roller. As the foam roller presses into your back, you should feel a pop or crack.^{[13]
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- Simply lowering your body over the foam roller may be enough to pop or crack your back. However, you might decide to roll your back for added relief.
4
Roll your back on the foam roller using slow, gentle movements. This step is optional, but you may prefer to roll your back for a deeper massage or to hear an audible crack. While lying back on the foam roller, use your legs to slowly push yourself back and forth. Feel your body rolling over the foam roller, and listen for a pop or crack.^{[14]
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- Keep your feet anchored to the ground to keep you stable as you roll your back.
- Relax your muscles as you use the foam roller. The more relaxed your muscles are, the better your chances of cracking your back.
Variation: Place your foam roller at a slight diagonal to help realign your discs, which can slide out of alignment. Tilt one side of the roller slightly higher than the other to create a diagonal. Roll your back over the angled foam roller. Then, adjust the foam roller and do the other diagonal.^{[15]
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Expert Q&A

Question

Is it good to crack your shoulders?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

It's not a great idea to pop your shoulders excessively since they already tend to move too much. If your shoulders are sore, it's better to focus on your mid-back—you can do this by lying a foam roller that's perpendicular to your back. Keep the roller at about bra line level while keeping your hips flat on the floor. Then, lean back or arch your back, which helps open up your mid-back and takes a lot of pressure off your shoulders.

Warnings

Don’t force yourself beyond a comfortable range of motion. This may lead to a sprain in your back.

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Don’t crack your back if you don’t know what’s causing your back pain. If you do, you may accidentally worsen your condition.^{[16]
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Don’t work out right after you crack your back. In some cases, this can increase your risk of herniating a disk.^{[17]
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