Buy Back Crack WorksheetCracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back

The first way to crack your back is by using a foam roller. I like the ones that are slightly softer so it gives a little along your spine.

Next, you can get into a long sit position. This can also stretch your piriformis muscle and erector spinae muscles in your back. The twisting motion may help you get a pop in your back.

Then you can do an egg roll or a double knee to chest with a roll. This one is a little more difficult, but works well at getting your back to crack if you don’t have a foam roll.

Now you will sit in a chair and twist your body. Once you start the twist, get to the end range, and then do a quick push.

Finally, you can get a more gentle back manipulation on a swiss ball or therapy/stability ball. This is also a great stretch for your back.

Related Videos:

How to Crack Your Back

Back Pain Relief Exercises & Stretches

Learn how to get on my Wall of Thanks!

You May Also Enjoy These Videos

How to Crack Your Back
Cracking your back can feel great, and it can help relieve back tension and back pain when it's done correctly. But it's very important to have a proper diagnosis because sometimes you should not crack your back at all. So always get cleared by your doctor or physical therapist before trying.
Relieve Low Back Pain
Lower back pain can often be relieved, and even prevented, by strengthening the core. So here are progression exercises to help strength the core in the front, side, and back.
Spinal Stenosis Stretches & Exercises - Seated
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
Back Pain Relief
These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.
Pregnancy Lower Back Pain Relief
In this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
Back Pain Relief In Bed
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
Achy Back
An achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.
Relieve Back Pain
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
Mid Back Pain Relief
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness.

Page 1 of 3