How To Crack Your Own Lower and Upper Back

by Adarsh Patel
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When you sit and work for a long time, your back hurts. In such a situation, crack your own back makes it feel very good. By doing this for a short time, you become stress-free. But the question arises whether doing this is really good for our waists or not. With the help of this article, we will answer all the questions that come to your mind about whether it is right for your body or not. 

When you crack your back, it is a very pleasant time because, for a short time, you feel good and relaxed. This article will try to provide you the safest ways in which you can crack your back.

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How To Crack Your Lower Back?

How To Crack Your Lower Back
How To Crack Your Lower Back

Lower back pain can be very painful. In such a situation, you want something to happen as soon as possible so that you can get relief soon and the pain will be reduced.

To reduce the pain, you press on your back or think of cracking. For a short period, cracking your lower back can provide pain relief.

We have told you three ways to reduce your pain a little so that you can reduce your lower back pain by cracking your back pain.

Seated Lower Back Rotation

  • For doing this, you have to sit straight on a chair.
  • Now you must cross your left leg over your right leg.
  • Now lift your right corner and place it on your left knee.
  • Then, with your body turned to the left, hold the position for 5 to 10 seconds.
  • After that, it comes back to its earlier position.

Now repeat the same thing again but in the opposite direction.

  • Place your right leg on your left knee.
  • Now you have to put on your left elbow and place it on the right knee.
  • Then, with your body turned to the right, stay there for a time.

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Cat Arch

  • To do this, first of all, lie down on your palms and knees.
  • Arch your back gradually, drawing your tummy up and out.
  • Push your stomach backward and inwards, allowing your stomach to hang toward the ground.
  • Return to where you were before
  • Do at least three of these in a row, twice a day.

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Doing a Trunk Rotation

  • For doing this, you have to sit straight down on the ground.
  • You have to sit in such a way that your legs are straight and your hips are spread.
  • Now you have to take both your hands and turn both your hands to the right.
  • Along with the hands, take your waist to the right and stay for a while
  • Now, this is what you have to do again in the opposite direction.

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How To Crack Upper Back?

How To Crack Upper Back
How To Crack Upper Back

Standing or sitting in the same position for a long time often causes pain in the upper part of the waist. Then you rip your waist. Doing this gives relief from your pain. It is straightforward to do, but remember that you should not do it again and again.

  • You will need a chair to do this. If you are in an office or school, it is straightforward to do whatever you can do. You have to slide your back towards the sides of the chair.
  • Exhale slowly while placing your palms on your forehead. What will happen is that your shoulders and head will sink into the back of the chair. Stop and return to your previous normal position if you feel pain.
  • Lie down on the ground. If you find it difficult to crack your back while sitting or standing, then this is for you. To do this, you have to lie on the ground. And you have to lie down and hold your toes. If you have trouble doing it, don’t do it.

Best Way To Crack Your Back

A safe way to crack your back is a physical therapist which can help you with gentle stretches that can strengthen your back muscles while loosening (or cracking) tight regions.

Here are some stretches you can do at home to crack your back and relieve tension along your spine safely.

  • Stretch on the Rocking Floor: You can loosen your spinal column by doing this stretch. You’ll need a comfortable mat for this one. Slowly rock forth and backward while holding your knees to your chest to feel the stretch in each section of your spine.
  • Stretching like a butterfly: This is a terrific way to stretch the muscles in your upper back in a controlled manner. You can perform this stretch seated or standing, depending on your preference. Keep the palms of your hands facing downward and your fingertips on the same side shoulder. Maintain your grip on the bar and move your elbows toward each other until you feel a stretch in your upper back. Hold for five seconds, then return your elbows to their starting position and repeat.
  • Twist in the chair’s spine: Begin by sitting sideways in a chair to gain leverage for back stretching. Start by rotating your torso toward the back of the chair and tightening the stretch with it. Switch the sides of the chair and repeat the twist. Avoid twisting on one side too quickly, as this might strain your spine.


Question: How can I crack my back in bed?

Answer: Stretch out your back over the bed’s edge.

This position is primarily helpful in breaking the mid-back. Lay on your back on a bed, extending everything above your shoulder blades over the edge. Relax your back and slowly extend your head and arms towards the floor, breathing completely out as you do so.


Your back pain is real after sitting for a long time. In such a situation, you rip your waist. Doing this gives you relief for some time. And you feel refreshed. But questions are raised about whether it is suitable for your health to do so or not. With the help of this article, we have told you some ways in which you can safely crack your waist. These methods are absolutely safe.

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