How to Pop Your Lower Back Yourself

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Tips and stretches for when your lower back needs to pop
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Lower back pain puts a damper on your day, and sure doesn’t help your motivation to exercise or stay active. Sometimes it feels like all you need is a quick crack to get your spine back in order. There’s a right way to pop your back, though, and all it takes is some quick, easy (and safe) stretches. We’ve compiled some of the easiest stretches you can do at home right now to find relief, at least until you can see a doctor for professional help.

Things You Should Know

  • Sit in a chair with your feet flat on the floor, and twist your torso slowly to the right and left.
  • Lie flat on your back and rotate your legs to the left and right of your torso to stretch your lower back.
  • Sit on the floor and lean backward over a foam roller positioned against your lower back, then roll your spine back and forth over the roller.
Method 1
Method 1 of 4:

Seated Techniques

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    A chair or stool that doesn’t have armrests gives you more mobility to crack your back. Once seated, get into a comfortable position with your back straight and your feet flat against the floor. [1]
    • A dining room chair is a great option.
  2. Watermark wikiHow to Crack Your Lower Back
    Bring both of your arms behind you and interlock your fingers. Position your hands over your lower back or the spot that hurts. Slowly press your hands up and into your back to massage the spot. Continue to massage until you feel your back pop or crack. [2]
    • You may not hear an audible crack, but you should feel a difference.
    • This is a gentle way to crack your back, and it may not work for everyone. If you’re still feeling discomfort, try another technique.
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  3. Watermark wikiHow to Crack Your Lower Back
    Sit up straight in your chair with your arms relaxed at your sides. Slowly twist your body to the left and reach your left arm around your body. Grab the right side of the chair with your left hand and gently pull your body into a deeper twist. Hold the pose for 10 seconds, then release. Then, repeat on the other side. [3]
    • Perform this stretch 3-5 times a day on both sides.
    • If you still have discomfort after trying this stretch, you may want to try doing a trunk rotation or using a foam roller.
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Method 2
Method 2 of 4:

Trunk Rotation

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    Stretch out on your exercise mat . Extend your left knee and bend your right knee at about a 90-degree angle. Then, spread your arms out at your sides for stability during your twist. [4]
    • Bending your right leg will work your right side. Later, you’ll switch legs and work your left side.
  2. Watermark wikiHow to Crack Your Lower Back
    Take a deep breath, then exhale as you rotate your right leg over your left. Then, reach your left hand over your body and use it to gently pull your right hip to the left. Release when you feel your back pop or crack. [5]
    • Keep your shoulders and head flat against the mat while you’re doing the exercise. Only your lower body should be twisting.
    • If you feel any pain, stop immediately. Do not stretch past the point of comfort.

    Variation: Place your left hand on your right knee and pull it to deepen the stretch. Then, use your right hand to pull your left knee when you do the other side. [6]

  3. Watermark wikiHow to Crack Your Lower Back
    Straighten your right leg and bend your left leg. Slowly rotate your left knee over your right leg, then use your right hand to pull your left hip to the right. Stop when you feel a pop or stretch. [7]
    • Repeat the stretch 2-3 times if you’re struggling to find relief. If your back is still bothering you after that, visit your doctor to find out why your back is hurting.

    Variation: Bend both knees, and keep them together as you lower them first to the righ of your body, then tho the left. [8]

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Method 3
Method 3 of 4:

Foam Roller Techniques

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    Use an exercise mat if you need a little padding, but it’s preferable to choose a hard surface, like a tile or wood floor. Start in a seated position and bend your knees, with your feet flat on the floor. Keep your knees bent during the entire exercise so you don’t have a curve in your lower back. [9]
    • The foam roller won’t work as well on a soft surface, like your bed or carpet.
  2. Watermark wikiHow to Crack Your Lower Back
    Lean back slightly, and place the foam roller foam roller directly under the spot that’s bothering you. You may need to move it around a bit to find the right spot, so adjust it as you see fit. [10]
  3. Watermark wikiHow to Crack Your Lower Back
    Use your hands to support your neck, since straining it could worsen your pain. [12] Then, slowly lower your upper body over the foam roller, as though lowering yourself during a sit-up. As the foam roller presses into your back, note how the roller applies pressure and relieves tension in your back. [13]
    • Simply lowering your body over the foam roller may be enough to pop or crack your back. However, perform additional stretches for added relief.
  4. Watermark wikiHow to Crack Your Lower Back
    For added relief, roll your spine across the foam roller. While lying back on the foam roller, use your legs to slowly push yourself back and forth. Feel your body rolling over the foam roller, and listen for a pop or crack. [14]
    • Keep your feet anchored to the ground to keep you stable as you roll your back.
    • Relax your muscles as you use the foam roller. The more relaxed your muscles are, the better your chances of cracking your back.

    Variation: Place your foam roller at a slight diagonal to help realign your discs, which can slide out of alignment. Roll your back over the angled foam roller. Then, adjust the foam roller and do the opposite diagonal. [15]

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Method 4
Method 4 of 4:

Other Stretches

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    Lie on the floor or a yoga mat with your spine and shoulders straight and your feet flat on the floor, knees bent. Then, use both hands to pull one knee to your chest, holding the pose for 5 seconds. Release the pose, and repeat for the other knee. [16]
    • Repeat this stretch for each leg 2-3 times, and perform the repetitions both in the morning and at night.
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    Get on all fours, with your hands on the floor directly beneath your shoulders and your knees directly beneath your hips. Then, arch your back upwards, as though a rope wrapped around your abdomen were lifting you. Hold for a moment, then arch your back down toward the floor. Finally, return to the starting position. [17]
    • Repeat this stretch 3-5 times, and perform it twice a day.
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    Lie on your back with your spine straight and your knees bent, and position your feet flat on the floor. Then, tighten your abs and raise them toward the ceiling, making a straight line from your chest to your knees. Hold this pose for as long as it takes to take 3 deep breaths, and slowly return to the starting position. [18]
    • Perform 5 repetitions each day, then add 1 repetition each day until you can perform 30 in a row.
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Expert Q&A

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  • Question
    Is it good to crack your shoulders?
    Eric Christensen, DPT
    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Physical Therapist
    Expert Answer
    It's not a great idea to pop your shoulders excessively since they already tend to move too much. If your shoulders are sore, it's better to focus on your mid-back—you can do this by lying a foam roller that's perpendicular to your back. Keep the roller at about bra line level while keeping your hips flat on the floor. Then, lean back or arch your back, which helps open up your mid-back and takes a lot of pressure off your shoulders.
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      Tips

      • It’s best to see your doctor or a chiropractor if you’re experiencing back pain. A doctor can properly diagnose what is causing your back pain and get you proper treatment.
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      Warnings

      • Don’t attempt to force a crack or push yourself beyond a comfortable range of motion, which may cause sprains or further injury.
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      • Don’t crack your back if you don’t know what’s causing your back pain. If you do, you may accidentally worsen your condition. [19]
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      • Don’t work out right after you crack your back. In some cases, this can increase your risk of herniating a disk. [20]
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      References

      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=6
      2. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=204
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=6
      4. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=372
      5. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=384
      6. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=403
      7. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=451
      8. ↑ https://www.aarp.org/health/conditions-treatments/info-2022/exercises-for-lower-back-pain.html
      9. ↑ https://www.shape.com/best-foam-roller-exercises-for-back-6951104
      1. ↑ https://www.shape.com/best-foam-roller-exercises-for-back-6951104
      2. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview. 17 March 2021.
      3. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview. 17 March 2021.
      4. ↑ https://www.shape.com/best-foam-roller-exercises-for-back-6951104
      5. ↑ https://www.shape.com/best-foam-roller-exercises-for-back-6951104
      6. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=304
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=1
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=5
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=4
      10. ↑ https://www.youtube.com/watch?v=FBu618RuOto&feature=youtu.be&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=15
      11. ↑ http://www.menshealth.com/best-life/it-safe-crack-my-back

      About This Article

      Article Summary X

      To crack your lower back, start by sitting up straight in a chair. Then, twist your body to the left and grab the right side of the chair with your left hand. Hold there until you feel your back crack, then repeat on the other side. You can also crack your back while lying on the ground. First, lie on your back with your arms stretched out at your sides and your right leg bent. Bring your right leg over your left leg, then use your hand to pull your leg further to the left until your back cracks. Repeat with your other leg going the opposite way. To learn how to crack your lower back using a foam roller, scroll down!

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