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How to Crack Your Upper Back Download Article Co-authored by Karen Litzy, PT, DPT and Dev Murphy, MA
Last Updated: November 12, 2025 Fact Checked
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Cracking Your Own Back
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Stretching Your Back
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Taking Safety Precautions
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Video
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Expert Q&A
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Warnings
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This article was co-authored by Karen Litzy, PT, DPT and by wikiHow staff writer, Dev Murphy, MA. Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City. There are 12 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 3,968,966 times.
After sitting or standing for long periods, your back may be sore. Cracking your back can alleviate pain caused by soreness, leaving you feeling refreshed. The process of cracking your back is simple, but be careful. You should not crack your back too often, as this can worsen back pain. Also, keep in mind that cracking your back may not solve the problem if you have persistent back and shoulder pain. In that case, you should see a doctor to treat your pain.
Steps
Method 1 Method 1 of 3:
Cracking Your Own Back
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1 Use a chair to crack your back. If you need to crack your back quickly at work or school, you can do so while seated. This works best if you are sitting in a chair with a short back. While seated, slide your butt toward the front edge of the chair. Then, lean back until your back is touching the back of the chair.[1]XResearch source
Place your palms on your forehead and exhale slowly.
This will cause your head and shoulders to sink down behind the chair.
Eventually, you should hear a crack.
Do not lean back past the point where it feels uncomfortable to you. If it hurts or feels uncomfortable, then stop.
2 Lie on the floor. If you're struggling to crack your back while seated or standing, you can try doing it while lying on the floor and using a foam roller. Start by sitting on the floor with your legs bent and your feet flat on the floor. Lean back against the foam roller so that it is positioned just below your shoulder blades. Hold your hands behind your head, and gently roll back and forth against the foam roller so that it massages your back.[2]XResearch source Advertisement
3 Try to crack your back while standing upright. This is a fairly safe means of cracking your back, and it can be done at your convenience during the day. However, you do need some range of motion with your arms to do this stretch because you need to place both hands on the center of your back.
To start, place your hands behind your back, one on top of the other, at the center of your spine.[3]XResearch source
Press both hands against your spine, and as you do so, lean backward.
Keep going until you hear and feel a slight pop. However, do not lean back past the point where it feels uncomfortable to you. If you feel pain or discomfort, then stop.
Advertisement Method 2 Method 2 of 3:
Stretching Your Back
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1 Use an exercise ball. An exercise ball can be a great way to stretch your back, and it may also result in some cracking as well. To start, kneel on the floor with an exercise ball in front of you. Keeping your back straight, rest your hands on the ball. Breathe out while bending at the hips, and slowly roll the ball forward. Lower your chest towards the floor while dropping your hips back towards your heels. Hold this position for 15–30 seconds, then slowly return to your starting position. Repeat 2–4 times.[4]XResearch source
This stretch is not guaranteed to crack your back, but your back may crack on its own while you stretch. Try to be patient, though, because it might take a few minutes. Just relax and enjoy the stretch.
2 Stretch using your bed. Lie down on the bottom of a bed, with everything above your shoulder blades hanging off the edge of the bed. Relax and slowly let your upper back and arms sink towards the floor. After you've fully stretched downward, do a full sit-up to bend your spine in the opposite direction, going back downward, sliding your shoulder blades farther and farther off the edge of the bed each time.[5]XResearch source
3 Perform a rocking stretch. This is a Pilates stretch used to loosen the muscles in the spinal column. Lie down on a mat and bring both knees to your chest, hugging them with your hands. Slowly rock forward and backward on the mat, building momentum as you go. Aim to feel each piece of your spine on the mat as you rock back and forth.[6]XResearch source
4 Try a lower-back rotational stretch. Lie down face-up on the floor with your knees bent and feet flat on the floor. Keeping your shoulders firmly on the floor, rotate your knees to one side and hold them for 5–10 seconds, then slowly return them to the starting position. Do the same on the other side. Repeat each stretch 2–3 times.[7]X Trustworthy Source Mayo ClinicEducational website from one of the world's leading hospitals Go to source
If you feel pain or discomfort, then stop right away!
Advertisement Method 3 Method 3 of 3:
Taking Safety Precautions
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1 See a doctor if you have persistent back pain. Cracking your back can temporarily relieve back pain. However, persistent back pain should be evaluated by a medical professional.[8]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
Back pain can come in response to sitting in an uncomfortable position or strain during exercise. In most cases, it goes away on its own with time. However, back pain that persists beyond a few weeks should be evaluated by a doctor.
Depending on the cause of your back pain, your doctor will recommend a treatment. Back pain is usually treated with things like physical therapy and possibly medication. In rare cases, surgery may be required for back pain.
2 Do not crack your back too often. Cracking your back can be fine once in a while to alleviate discomfort. However, cracking your back constantly can unnecessarily stretch out the muscles in your back. This can result in a condition known as hyper-mobility.[9]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
It's a good idea to check with a physical therapist to ensure it's safe to crack your back, according to physical therapist Karen Litzy, PT, DPT.[10]X Expert Source Karen Litzy, PT, DPTPhysical TherapistExpert Interview
Avoid cracking your back at all if you have conditions like osteoarthritis, osteopenia, or neurological issues, Dr. Litzy adds.[11]X Expert Source Karen Litzy, PT, DPTPhysical TherapistExpert Interview
If you feel the need to constantly crack your back due to pain, see a doctor instead of repeatedly cracking your back.
Note: Hyper-mobility will loosen your back muscles, resulting in you losing function in your spine and the muscles and ligaments surrounding your back.
3 Opt for stretches over cracking your back. Stretching is usually better than cracking your back to alleviate mild pain. A simple way to stretch your upper back is to hold your arms in front of you at shoulder height and clasp your hands. Then, drop your chin towards your chest and reach straight forward so that you're rounding your shoulders. Hold this pose for 15–30 seconds, and repeat 2–4 times.[12]XResearch source
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Question Is it safe to crack your back? Karen Litzy, PT, DPT Physical Therapist Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City. Karen Litzy, PT, DPT Physical Therapist Expert Answer In general, you should always check with a physical therapist before cracking your back to make sure it's safe for you. Also, you should never try to crack your back if you have a condition like osteoarthritis, osteopenia, or neurological issues. Thanks! We're glad this was helpful.Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 39 Helpful 21
Question Is it bad to crack your back? Karen Litzy, PT, DPT Physical Therapist Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City. Karen Litzy, PT, DPT Physical Therapist Expert Answer Yes, it's not something you should intentionally try to do on your own. If you don't know what you're doing, it may not be beneficial, and it could actually be detrimental. Thanks! We're glad this was helpful.Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 51 Helpful 28
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Warnings
If you are experiencing pain while attempting to crack your back or stretch, stop immediately. Always pay attention to what your body is telling you. Thanks Helpful 0 Not Helpful 0
Be extremely careful when trying to crack your back. If you try to crack your back too aggressively or too often, then you may injure yourself.[13]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source See a doctor if you are having persistent back pain. Thanks Helpful 0 Not Helpful 0
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Co-authored by: Karen Litzy, PT, DPT Physical Therapist This article was co-authored by Karen Litzy, PT, DPT and by wikiHow staff writer, Dev Murphy, MA. Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City. This article has been viewed 3,968,966 times. How helpful is this? Co-authors: 71Updated: November 12, 2025 Views: 3,968,966 Categories: Featured Articles | Back and Spine Health
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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Reader Success Stories
Shanell Lawrence
Sep 28, 2016
"I have always used a chair to pop my lower back, never could get the relief for my upper back. I didn't know you could use the chair for upper as well. I know what I'll be doing now to pop my upper back. It felt great! Thank you for sharing!"..." more
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Yes No Advertisement If you buy through links on our site, we may earn a commission.Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Co-authored by: Karen Litzy, PT, DPT Physical Therapist Click a star to vote Co-authors: 71Updated: November 12, 2025 Views: 3,968,966
Shanell Lawrence
Sep 28, 2016
"I have always used a chair to pop my lower back, never could get the relief for my upper back. I didn't know you could use the chair for upper as well. I know what I'll be doing now to pop my upper back. It felt great! Thank you for sharing!"..." more
Saioa Morton
Jun 6, 2016
"I really liked the leg over back stretch, it really helped me. But the problem is with my back whenever I'm taking a road trip, and I need to crack my back or anything. I don't know how up in a tight space!"..." more
Jessica Ada
May 19, 2018
"I loved every step and technique mentioned here. I have my husband who gives me massages, and after watching this and reading other wikiHows, he does a great job. Like a professional! Thank you."..." more
Louise McFarlane
Nov 14, 2016
"I had very tight and stiff back, but as soon as I followed the instructions for cracking your back. My back cracked, and as soon as it did I felt a lot better and more lively than I did before."..." more
Maria Gomez
Sep 18, 2016
"I tried just about every method, and they all worked incredibly well. Thanks for taking the time to write this up and help us out with something so trivial as popping our backs."..." more Share yours! More success stories Hide success stories
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Co-authored by: Karen Litzy, PT, DPT Physical Therapist This article was co-authored by Karen Litzy, PT, DPT and by wikiHow staff writer, Dev Murphy, MA. Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City. This article has been viewed 3,968,966 times. How helpful is this? Co-authors: 71 Updated: November 12, 2025 Views: 3,968,966 Categories: Featured Articles | Back and Spine Health 
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1 Use a chair to crack your back. If you need to crack your back quickly at work or school, you can do so while seated. This works best if you are sitting in a chair with a short back. While seated, slide your butt toward the front edge of the chair. Then, lean back until your back is touching the back of the chair.[1] 
2 Lie on the floor. If you're struggling to crack your back while seated or standing, you can try doing it while lying on the floor and using a foam roller. Start by sitting on the floor with your legs bent and your feet flat on the floor. Lean back against the foam roller so that it is positioned just below your shoulder blades. Hold your hands behind your head, and gently roll back and forth against the foam roller so that it massages your back.[2] Advertisement 
3 Try to crack your back while standing upright. This is a fairly safe means of cracking your back, and it can be done at your convenience during the day. However, you do need some range of motion with your arms to do this stretch because you need to place both hands on the center of your back. 
1 Use an exercise ball. An exercise ball can be a great way to stretch your back, and it may also result in some cracking as well. To start, kneel on the floor with an exercise ball in front of you. Keeping your back straight, rest your hands on the ball. Breathe out while bending at the hips, and slowly roll the ball forward. Lower your chest towards the floor while dropping your hips back towards your heels. Hold this position for 15–30 seconds, then slowly return to your starting position. Repeat 2–4 times.[4] 
2 Stretch using your bed. Lie down on the bottom of a bed, with everything above your shoulder blades hanging off the edge of the bed. Relax and slowly let your upper back and arms sink towards the floor. After you've fully stretched downward, do a full sit-up to bend your spine in the opposite direction, going back downward, sliding your shoulder blades farther and farther off the edge of the bed each time.[5] 
3 Perform a rocking stretch. This is a Pilates stretch used to loosen the muscles in the spinal column. Lie down on a mat and bring both knees to your chest, hugging them with your hands. Slowly rock forward and backward on the mat, building momentum as you go. Aim to feel each piece of your spine on the mat as you rock back and forth.[6] 
4 Try a lower-back rotational stretch. Lie down face-up on the floor with your knees bent and feet flat on the floor. Keeping your shoulders firmly on the floor, rotate your knees to one side and hold them for 5–10 seconds, then slowly return them to the starting position. Do the same on the other side. Repeat each stretch 2–3 times.[7] 
1 See a doctor if you have persistent back pain. Cracking your back can temporarily relieve back pain. However, persistent back pain should be evaluated by a medical professional.[8] 
2 Do not crack your back too often. Cracking your back can be fine once in a while to alleviate discomfort. However, cracking your back constantly can unnecessarily stretch out the muscles in your back. This can result in a condition known as hyper-mobility.[9] 
3 Opt for stretches over cracking your back. Stretching is usually better than cracking your back to alleviate mild pain. A simple way to stretch your upper back is to hold your arms in front of you at shoulder height and clasp your hands. Then, drop your chin towards your chest and reach straight forward so that you're rounding your shoulders. Hold this pose for 15–30 seconds, and repeat 2–4 times.[12] Advertisement 
Karen Litzy, PT, DPT Physical Therapist Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City.