How To Crack Your Back: 6 Methods - Medical News Today

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Medical News TodaySubscribe6 ways to crack your back

Medically reviewed by Elaine K. Luo, M.D. — Written by Jenna Fletcher on March 10, 2020

Cat and camel
Sitting rotation
Bridge
Kneeling back extension
Extension
Knee to chest
Benefits
Cracking someone else's back
Risks
Summary

When a person cracks their back, the sudden movement causes air pockets in the synovial fluid of the joints to react with a popping or cracking noise.

Although cracking the back may feel good, it can result in injury, and it will not address any possible underlying conditions that may be causing the discomfort.

A person should consult their doctor if they frequently have back or neck pain. For those with occasional discomfort, cracking the back might bring temporary relief or satisfaction.

The following stretches can help ease tightness and may also cause the cracking sensation for some people.

1. Cat and camel

Cat and camel is a technique that stretches out the back. The back may crack during the stretch.

To do the cat and camel, a person should:

Start on all fours, with the hands flat on the floor in line with the shoulders and the knees in line with the hips.
Gently raise the back into an arch, tucking the head between the arms.
Hold for a few seconds.
Return the spine to a flat, neutral position.
Arching the back, lower the stomach toward the floor and lift the head to look toward the ceiling.
Hold for a few seconds.
Return to neutral.

2. Sitting rotation

The American Academy of Orthopaedic Surgeons (AAOS) recommend the sitting rotation exercise to stretch the back. The movements that it involves can cause a person’s back to crack.

To perform the sitting rotation stretch, a person should:

Start by sitting on the floor with both legs straight out in front of the body.
Cross the left leg over the right leg.
Slowly twist toward the bent left leg, placing the left hand behind the body for support.
Place the right arm on the outer side of the bent left thigh and use it to twist a bit further.
Look over the shoulder and hold the stretch for about 30 seconds.
Return to the start position slowly.
Repeat on the right side.

3. Bridge

The bridge is a more difficult stretch, so people should be cautious before attempting it.

To perform the bridge stretch, a person should:

Lie on the back with the legs out straight.
Bend the legs at the knee and place the feet firmly on the ground.
Straighten the arms alongside the body.
Raise the hips toward the ceiling, lifting them until they align with the torso and thighs.
Place the body weight on the feet and shoulders.
Hold the stretch for about 30 seconds and then slowly lower the hips back toward the ground.

People looking for a more advanced stretch can place their hands above their heads with the palms flat on the ground. From this position, they can push the shoulders off the ground.

4. Kneeling back extension

Another stretch that the AAOS suggest for spine conditioning is the kneeling back extension.

To perform the kneeling back extension, a person should:

Start on the hands and knees, with the hands directly under the shoulders.
Lean the body forward onto the arms and round the shoulders while dropping the hips slightly toward the floor.
Hold for about 5 seconds.
Move the buttocks toward the heels, extend the arms forward, and hold for about 5 seconds.
Return to the starting position.

5. Extension exercise

The extension exercise involves lying on the stomach on the floor or a mat. A person should only try this stretch if they can lie face down without experiencing any back pain.

To perform the extension exercise, a person should:

Lie flat on the stomach and extend the arms over the head.
Slide the arms down and prop the upper body up on the forearms and elbows, pressing the hips into the floor or mat.
Push up the chest so that the weight of the upper body is resting on the hands.
Hold for 30–60 seconds.

6. Knee-to-chest stretch

The knee-to-chest stretch involves bringing one knee at a time to the chest while lying on the floor or mat.

A person can perform the knee-to-chest stretch by following these steps:

Lie flat on the back with the legs stretched out and the arms at the side.
Bend the left leg toward the chest.
Place the hands on either side of the back of the left thigh and gently pull the knee toward the chest.
Hold for 30 seconds and then release.
Repeat on the right side.

Benefits

There is no proven benefit to cracking the back. However, stretching the back can help alleviate mild pain and stiffness.

According to the American Council on Exercise, stretching may benefit people by:

preparing the back for the strain of exercise
reducing muscle tension and aiding muscle relaxation
reducing stress
improving posture
decreasing stiffness
increasing the range of motion
reducing the chance of injury
alleviating post-workout aches and pains
promoting circulation
decreasing the risk of lower back pain
improving the function of the muscles

How to crack someone else’s back

People should avoid trying to crack another person’s back. If they apply too much force, they can easily injure the person.

Risks

Although the risk of a serious injury is low, people should still use caution when cracking their back.

Too much force can result in injuries, such as strains or muscle pain. In addition, a person may make an underlying condition worse through cracking their back.

People with back pain should visit a doctor or physical therapist to learn safe exercises to crack their back. A licensed professional will know how to move the spine without using too much force.

Long-term back pain may have an underlying medical cause, such as:

degenerative spondylolisthesis
disk degeneration
spinal stenosis
compression fractures
a herniated disk

Until a person can seek care, they may wish to use heat or cold packs for pain relief.

Summary

A person can crack their back by performing back stretches. Stretching can have many additional benefits, such as helping prevent injury and improving range of motion.

A person should avoid letting anyone other than a certified physical therapist or chiropractor attempt to crack their back.

Back Pain
Body Aches
Bones / Orthopedics
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Back pain exercises. (2009). https://healthcenter.ucsc.edu/forms/hc-869-back-pain-exercises.pdf
Carr, T. (2017). Back stretches and other ways to keep pain away: Bad habits to avoid and good ones to adopt. https://www.consumerreports.org/back-pain/back-stretches-and-strategies-to-keep-away-pain/
Donvito, T. (n.d.). Is cracking your neck, back or knuckles good for you? https://www.keckmedicine.org/is-cracking-your-neck-back-or-knuckles-good-for-you/
Quick dose: Is cracking your back bad? (n.d.). https://www.nm.org/healthbeat/healthy-tips/quick-dose-is-cracking-my-back-bad
Spine conditioning program. (n.d.). https://orthoinfo.org/globalassets/pdfs/2017-rehab_spine.pdf
Top 10 benefits of stretching. (2014).https://www.acefitness.org/education-and-resources/lifestyle/blog/5107/top-10-benefits-of-stretching

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Medically reviewed by Elaine K. Luo, M.D. — Written by Jenna Fletcher on March 10, 2020

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How To Crack Your Back: 6 Methods - Medical News Today

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1. Cat and camel

2. Sitting rotation

3. Bridge

4. Kneeling back extension

5. Extension exercise

6. Knee-to-chest stretch

Benefits

How to crack someone else’s back

Risks

Summary

How we reviewed this article:

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