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How to Pop Your Own Back Without A Chiropractor

December 22, 2017
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You arrive home from work, placing your keys in a circular bowl next to your front door. You can start to feel your low back pain symptoms creeping up — you've popped your back out of joint yet again. Your first thought is, "I need to make an appointment with my chiropractor," but you look at your phone and the office is already closed. What can you do? You may start to wonder if cracking your own back is a viable option.

Your first thought on contacting your local chiropractor is always a great idea. Why? Because the purpose of chiropractic treatment is to help your body heal itself. It is based on the scientific principle that restricted spinal movement leads to pain, reduced function, and your overall performance. Plus, chiropractic care is non-invasive (non-surgical) and drug-free, meaning you cannot become addicted.

One of the main techniques utilized is spinal manipulation. A skill practiced by chiropractors, osteopathic physicians, naturopathic physicians, and physical therapists, which involves the use of the practitioner's hands or a device to apply a controlled force to a joint of the spine. The amount of force applied depends on the form of manipulation used. The goal of this treatment is to relieve pain and improve physical functioning.

However, we understand that sometimes you can't make it out of the house to the appointment.

There are ways to crack your back (also known as self-manipulation) at home, but what is the best way without further injury or even more back pain? If you can learn the proper ways to crack your back, you can relieve some of your chronic back pain symptoms.

Thanks to our friends at Healthfully, a digital resource for tips on how to live a healthy lifestyle, you're about to learn four techniques on how to crack your own back.

Best Way To Crack Your Back

First, you want to stand straight up while raising your hands above your head with your hands gripping your opposite arm at the elbow.

You then want to push your chest forward while leaning backward. Doing so releases excess pressure from your entire back and helps to stretch out your muscles.

The second technique to crack your back is to sit in a chair while keeping your lower body absolutely still. Place your feet flat on the ground. Next, twist behind yourself and attempt to grab hold of the back of the chair. Then, twist around the opposite way to crack the other side of your back.

The third technique to crack your own back requires you to stand up while crossing your arms in front of your chest — as if you're hugging yourself. Next, extend each of your arms to the opposite shoulder. While doing so, try to inch your fingers closer to your shoulder blades until you can no longer do so. At this point, you should feel the top of your back crack. Pop!

Finally, lie on the floor while keeping your back flat on the ground. Move your hands behind your head and stretch your leg muscles all the way out. Don't forget to breathe. Take a deep breath in, then exhale out. Breathing actually helps to pop your back that much easier.


You want to keep in mind that twisting too far can exacerbate your chronic back pain and discomforted symptoms. Before attempting to crack your back at home, please consult with your chiropractor or pain specialist. Once approved by your medical professional, please proceed with caution. You definitely want to avoid additional pain or further injury.

When you have tight muscles and your spinal alignment is off, popping your back can provide you pain relief by tentatively relaxing those muscles, aligning your spine while improving range of motion.

By carefully following these tips, it is possible to crack your back without a chiropractor. But, we want you to weigh in now. What are your thoughts on back cracking?

Last change: December 22, 2017
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