How to crack your back

While adjusting your back it’s not always mandatory to hear those popping sounds for confirmation about your cracked back. Sometimes, you may adjust or crack your back without the popping sound. After you crack your back, a feeling of relief comes over you. Just make a note that you should not apply huge force or pressure to crack your back.

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Some of the best techniques to crack your back are:

1. Back Of Chair Stretch

Choose a chair that has a solid back to give proper support. Then you can intricate (interlace) your fingers either behind your head or take up (extend) your arms towards the upward direction over your head.

Slightly slant towards the backward direction and relax your whole body.

Slant back for some time and make sure your body is completely relaxed.

Continue slanting your back till your back is cracked over the edge (top) of the chair.

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2. Chair Twist

Cracking your back would be easy if you do all the posture in a correct and required way. Follow the steps to crack your own back:

Choose a normal height chair and sit on the same with a correct straight posture. Then slightly move your body to touch the left side of your chair simultaneously reaching your arm.

You could keep your right hand steady on the chair (right hand). Now slowly lift your left arm to take it (or hook it) towards the back of the chair. Now start twisting or crossing your body (upper). Your spine should not be bent but in a straight posture.

At the same time your feet, hips, and legs should be steady and facing in the forward direction.

Repeat all the steps in the proper sequence to give a good stretch (or twist) to the other side of the body.

3. Back Extension

Another most recommended extension exercise for how to crack your back. The steps include:

Make a duke (or fist) with any one of your hands, then swaddle the fist (or duke) with the other hand around. Make sure both of your hands are located at the spine (base). While doing this first step, you must be in a standing position having your spine straight.

Then push (or extent) your hands in the upward direction stretching your spine up as well. The angle formed in between should be upwards. Then slant back slowly under the pressure of both of your hands to get that cracking sound of your back. The cracking sound of the hand is normally similar to the cracking of cookies.

Now play with your own range of motion to try the exercise differently, but make sure you follow the right posture. As sometimes the incorrect posture in any stretching exercise could bring the risk of injury.

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4. Standing Lumber Extention

This is another beautiful stretching exercise for back cracking that may also be recommended by a physical therapist. It will also work effectively for your back pain. To give stretches to your back, upper spine, and shoulder, try out the following steps:

Start with a standing posture (position) and then make sure you place both of your palms on the top of your butt or at your lower back. Your fingers should be directed towards the ground.

Now extent or lift your spine in a slow-motion towards the upward direction and then arch towards downward. while forming that arch make sure you use your lower back correctly with the pressure of your hands gently.

You have to be in the same position for the latest 10 seconds and a maximum of 20 seconds, to ensure you are breathing perfectly.

You may practice this exercise according to the flexibility of your muscles.

This exercise is also great for completely eradicating the tension in your muscles after various exercises or activities. To feel good, try out this exercise under the instruction of a licensed professional.

Read more about how to crack your back.

5. Upward Stretch

Whenever it comes to how to crack your back, their upward stretch is one of the well-known ways to get that crack in your back. Stretching is always good for every person looking for good physical health.

Stretching exercises are brilliantly effective for improving your knee (joint), leg, neck, shoulders, and muscle groups. To perform upward stretch follow the below-mentioned steps:

Stand in a correct posture on the floor, Keep your knees, chest, leg, and shoulder straight and not hanging around. The sitting position is not appropriate for upward stretch, so try to go for the standing position.

Then place your fingers by crossing them in the back of your head. Slowly start stretching your body in the upward direction. After that slowly start making an arch by slanting backward and using your hand force to apply pressure to your head.

Try to be in this position for 15-20 seconds while breathing properly.

Photo by Karolina Grabowska on Pexels

How To Crack Your Back

Cracking your back by yourself is okay, it’s not wrong.

There are no health issues in cracking your back, but if you crack your own back frequently, then it may cause problems.

According to several medical advisors, cracking your back would make your squishy capsules located in vertebrae (outer edges) more flexible by giving good stretch. Cracking your back also provides relief to minor back pain. For better advice, it is always preferable to talk to a chiropractor.

Cracking your facets (joints) would give you relief from stiff and painful back problems. However, we can’t assure cracking back as a permanent treatment for back problems. If you are looking for treatments for spine correction, back problems, etc then talking to a physical therapist is more appropriate.

You could try cracking your back if you feel like doing once or twice a day. Just make sure you follow a therapist’s recommendation for a better suggestion. If you are still pondering on how to crack your back, then try out these tremendous cracking your back techniques.

Read more about back strengthening exercises for seniors.

Icy Health

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

How to crack your backIf you’ve been sitting for a long period of time and get up to stretch, you might hear some popping and cracking sounds. Cracking your back can leave you feeling good and like you’ve relieved some pressure off of your spine. But do you actually know what is happening when you crack your back? It is more common for people to twist and stretch after sitting for long periods of time and hear pops or cracks in their lower back. It is also possible to crack your upper back. Depending on what is causing your pain and discomfort, upper back cracking is a type of back pain treatment that may bring you lasting relief. Here’s what you need to know about how to crack your upper back and how a chiropractor can help.

Why Back Cracking Offers Relief

Whether you pop your knuckles or crack your back, you know that familiar sound followed by a sense of relief. Cracking the joints in your body redistributes the soft tissues that support the bones, and any buildup of gases crack or pop as they are released. These gases can cause a buildup of pressure on your joints, which may signal your want or need to crack your back. When you relieve that pressure, it causes a natural release. Your body will also release natural chemicals in the area, like endorphins, which can leave you feeling happy and leave you feeling satisfied after the movements. With this natural, positive response to cracking your back, it is no wonder that people aim for that experience again and again.

Gentle Techniques to Crack Your Upper Back

When it comes to cracking your upper back, you want to only use techniques that are gentle and safe. If you find yourself trying to crack your own back often, then talk to your chiropractor about what techniques you use, and they may recommend other alternatives with longer-lasting benefits and results. One gentle way of cracking your upper back after a long day of sitting hunched over a desk or computer is to use your chair. Slide your hips and buttocks forward to the end of your chair and lean back so that your upper back is resting against the top of your chair. Then place your hands on your forehead and allow your shoulders and back to slowly release with the backward leaning movement.

Dangers of Upper Back Cracking by Yourself

Whenever you try to crack your upper back on your own, you should never experience more pain or discomfort afterward. Cracking your back too forcefully on your own can strain or tear muscles in your upper back, shoulders, and neck. The muscles that support your spine can lose their strength and range of motion when injured, making certain movements uncomfortable. If you try to crack your upper back too hard, it could also lead to a pinched nerve or damage blood vessels in the area. This can also limit mobility and even restrict blood flow in your body. A pinched nerve can cause other uncomfortable symptoms like pain, tingling, and numbness. The good news is that there are safe ways for how to crack your upper back by yourself, including stretches, exercises, and gentle physical activities like yoga or Pilates.

Visit a Professional Chiropractor for Upper Back Cracking

If you have been sitting a long time, carrying heavy things, or working from home and experiencing back pain, chiropractic can help! Talk to a chiropractor near you to get a thorough assessment of your spine and learn what might be causing your need to experience the relief from cracking your upper back. Whether you are struggling with poor posture due to long hours at a desk or are recovering from an injury, a chiropractor can walk you through ways to experience lasting relief and healing. Chiropractors work with the spine, joints, and the entire musculoskeletal system to improve healthy functioning throughout your whole body. They use techniques known as spinal adjustments or manipulations that are a professional way of cracking your upper back safely and effectively. Your chiropractor can also talk to you about ways to supplement your chiropractic appointments with safe and therapeutic activities at home.

Visit AICA Orthopedics in Atlanta to learn more about back pain treatment with our team of spine doctors, orthopedists, chiropractors, physical therapists, and more.

Splitting your back does not lead to any health issues if you do it safely. Avoid cracking your back too often, forcing it into positions, or using excessive force. Do stretching and exercises to promote a healthy spine and apply ice and heat to the affected area if needed.

In this article :

What are back cracks?

Fractures of the back can occur whenever the spine or spinal joints are removed from or into their normal position, such as the lower back or neck. This may interest you : Are there 53 weeks in 2019? When facial joints move like this, they can produce a cracked sound or pop as well as a feeling of grinding or sudden relief of pressure.

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Why does cracking back feel good?

Fractures in the back also cause endorphins to be released around the treated area. See the article : Is 40ml 2 oz? Endorphins are chemicals produced by the pituitary gland that are designed to relieve pain in your body, and can make you feel more satisfied when you split a joint.

Video : How to crack your back

Why can’t I crack my back?

With proper chiropractic practice, you may not feel any swelling or noise at all. If you do not feel any cracks or leaks, it is because they are stretched to gently fix the problem area, without any need to force or twist. On the same subject : How to pick a watermelon. … You can also try stretching to stop back pain before it starts.

How do you crack your lower back by yourself?

What should you do if your back feels like you want to get out? She sat in a chair twist Read also : Which days are week days?

  • Sit at a high chair with your back turned and your feet facing forward.
  • Slowly shift your upper body to the right side as you move, keeping your hips and legs locked in place.
  • Hold for a few seconds.
  • Go back in the middle.
  • Make the same move to the left.

What does it mean if my back refuses to go out? With proper chiropractic practice, you may not feel any swelling or noise at all. If you do not feel any cracks or leaks, it is because they are stretched to gently fix the problem area, without any need to force or twist.

How to crack your back

If you’re suffering from back pain, cracking your back could reduce your discomfort. But it’s important to know how to pop your back safely.

Do you suffer from low-grade back pain or stiffness? If so, you may want to crack your back to stretch tight muscles, realign the spine, and stop the ache.

As with any exercise, check with your doctor or a physical therapist first before you crack your back at home. Although the popping sound may be jarring, when done safely, cracking your back brings quick relief and allows you to continue to work out without pain. But first it’s important to know how to pop your lower or upper back properly. Here are some guidelines to follow.

How to Crack Your Back Properly

When you crack your back, you may not actually hear a cracking or popping sound. Rather, the goal is to manipulate and stretch the spine back into alignment to lessen pain. If you do hear a cracking sound, it’s because air pockets in the synovial fluid in the spinal joints release the telltale cracking or popping noise due to a sudden or sharp movement.

Instead of a popping sound, you’ll probably feel an intense stretch in the lower or upper back muscles. Popping your back at home can be a quick remedy for occasional back pain. However, more serious spinal conditions such as spinal stenosis, compression fractures, and disc degeneration could be made worse by cracking your back, so it’s vital to get a diagnosis before trying to crack your back at home.

Back Stretches to Try

It’s also a good idea to have a physical therapist teach you some stretching exercises for your back before trying them on your own. These four exercises can help crack your back and may be done safely at home.

Back of Chair Stretch. For this upper and middle back stretch, you’ll need a chair with a strong back that allows your shoulder blades to fit over the top. Sit in the chair and lace your fingers behind your head. (You can put a towel over the chair back for extra comfort.) Slowly lean back until you hear your back crack or feel a stretch. Slide your body up or down to find the right area where the pain and stiffness are.

Standing Spinal Rotation. In a standing position, extend your arms in front of you. Slowly turn your body to the right while keeping your hips and feet facing forward. Return to the starting position, and then turn to the left. After a few turns, you should hear a crack or feel a loosening in the lower back.

Knee to Chest Stretch. Lying on a floor mat, stretch your legs out flat and keep your arms at your sides. Bend your left knee and place your hands on either side of the left thigh. Then gently pull your knee toward your chest and hold for 30 seconds. Repeat on the right side.

Sitting Rotation. This exercise can either stretch or pop the back. Sit on a floor mat with your legs straight out in front of you. Bend your left leg and cross it over the right. Slowly twist your upper body toward the bent left leg. You can place your left hand behind your body for extra support. Then twist your body further by putting your right arm on the outer side of the bent left thigh. As you look over your left shoulder, hold the stretch for 30 seconds and then gradually return to the starting stance. Repeat on the other side.

With these stretches, it’s important to gradually increase the resistance. When you feel more comfortable, you can slowly add in more exercises. If you experience intense pain at any point, stop. And if you’re suffering from a severe back ache or swelling, make an appointment with an orthopedic surgeon. Prolonged spinal pain is likely a sign of a more serious underlying condition that must be diagnosed and treated by a specialist.

Visit the Back Specialists

At New York Bone & Joint Specialists, our physicians and physical therapists are experts in spinal orthopedics. We’ll diagnose what’s causing your back pain and recommend therapies and exercises to heal your spine. Contact us for an appointment.

Some people, every so often, get the urge to crack their back. And if you’re one of them, then it is likely that you are doing it in order to relieve pain or stiffness in your back muscles or spine.

As long as you don’t have any serious injuries or problems, then cracking your own back every now and then isn’t bad at all, and there are many ways of going about it!

Basically, when you crack your own back, you are adjusting, moving, or manipulating the spine.

How to crack your back

You don’t necessarily need to audibly crack your back for this adjustment to work and make you feel better, but the crack is one of the most satisfying bits.

In order to ensure that you crack your own back safely, and without having to get someone else to help you, we’re going to tell you about 10 effective stretches and ways of cracking one’s own back.

Let’s get right into it!

Table of Contents

10 Methods for Cracking your Back

Here are our top 10 favorite methods for cracking your back. If done properly, all of these are safe, and should also be quite effective. Just remember that you shouldn’t be cracking your back too often!

The back extension

This method is done while standing. Place one hand (in a closed fist) at the base of your spine, and wrap your other hand around it.

Then, use your hands to push up at the spine, while leaning back. The pressure of your hands should cause your back to crack.

The back of chair stretch

For this stretch, you’re going to have to sit in a chair that has a solid back, in which your shoulder blades go over the top.

Start by interlacing your fingers behind your head (or simply extending the arms over the head). Then, lean back, and relax. Lean back a little more, and relax. Keep doing this until you lean back enough that your back cracks.

You can use different chairs with different heights until you find the one that works best for you.

The chair twist

For this method, sit in a chair and position your right arm over to hold the left side of the chair. (Your left hand, meanwhile, should be resting by your left leg).

Slowly, twist your upper body to the left, as far as it can go, while keeping the lower part of your body and your legs, completely fixed and facing forward.

You can try twisting one way and then the other, until your back cracks.

The seated twist

Sit on the floor and extend your left leg out to the front, while your right leg stays bent (knee up). Make sure your back is straight. Then, place the right hand on the ground behind your hips, and your left elbow on the right knee.

Now you can turn over to look over your right shoulder, twisting and stretching your spine. You can switch over to the other side too.

The standing lumbar extension

While standing, place your palms on your back (or at the top of your butt), with your fingers pointing down. Use your hands to lift your spine up, and arch backward into the pressure.

Hold the position for 10 to 20 seconds, while breathing deeply. Then move your hands up a little and arc back more. This should stretch out your back and spine.

The standing spinal rotation

From a standing position, extend your arms out. Then, turn your upper body to one side, while keeping your lower body and legs fixed facing forward.

Next, twist to the other side. Do this a couple of times until your back cracks. This is also especially good for stretching out your lower spine.

The supine foam roller stretch

Supine means to lie on your back, so that is how you should position yourself to start this method. You also need to place a foam roller under your shoulders, in a horizontal manner.

Once that is all in place, use your heels to help yourself roll up and down, over the roller, as it presses into your spine. This can help relieve a lot of pain and tension. Plus, you can roll as far up or as far down as you want.

The supine shoulder blade stretch

Start by lying on your back, with both knees bent, and both arms extended up to the ceiling. Next, cross your arms over your chest, as far as you can go (kinda like a big hug).

Sit up a little, then go back to the floor. Repeat this movement a few times, it will stretch your upper back and spine.

The supine twist

Lie on your back, right leg straight and left leg bent. Next, place your left arm out to the side, turning your head in that same direction.

Twist your lower body to the right, stretching your back. You can repeat this on the other side too. Remember to breathe deep and slow, and take your time.

The upward stretch

While standing, interlace your fingers behind your head. Stand up straighter, then arch backward, leaning your head into your hands.

Remain in that position for 10 to 20 seconds, breathing deeply. The force from your hands stopping your head while your back arches should help stretch the spine.

When you should NOT crack your back

You should never crack your own back if you have any injuries, spine conditions, or severe pain. You should also not crack your back too often, as this could lead to injury and the worsening of pain.

You should also always contact your doctor if you have any persistent forms of pain or discomfort in your back!

Also, if you feel as though you need to crack your back multiple times a day, then cracking your back isn’t going to solve it, because there is a deeper problem!

Final Thoughts

If you are in need to crack your back, and there’s nobody around to help you, you can use one of the ten methods that we listed. All of them are easy, safe, and effective.

Just remember that you should only ever be cracking your back when you feel a lot of stiffness or some pain, but never too often, and never when you have a serious injury or a big amount of pain or discomfort!

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How to crack your back

How To Crack Your Back:

What’s that feeling you encounter after a long day of working and browsing through a dozen emails or after vigorous physical activity? Some weird sense that clenches you, especially the neck and back region. It may or may not particularly hurt, but it just doesn’t feel normal. What’d you do? Like everyone, your go-to option would be to twist and stretch your muscles to create a sound- a pop. This is very natural and is incited due to the stiffness of muscles and surrounding tissues, specifically the back. So what is that crack or popping sound of? It is the built-up gases and pressure inside your joints due to overuse. The release of this tension from the joints of the back causes the popping sound.

In this blog, we will understand five ways to crack your back

1, Many people ask if it’s safe to crack your back. Yes, it’s a natural and safe method to release stress and pressure on the joints. But, even though it is safe, its frequency should be kept in check.

2. Now, you can also crack your back and feel the ease of supple joints. Try these drills to get some instant relief and respite from stiffness.

3. Cat-and-Camel – Position yourself in a stance wherein your abdomen is parallel to the floor. Place your hands in line with the shoulders, and keep both of your knees parallel to the bottom.

  • Make sure your back is not hunched and in a neutral position.
  • Stretch your back by pulling your spine inside, making the abdomen heavy. Then, form a concave arc like a bowl opening upwards from the neutral position.
  • Now gently raise your back and stretch it in the opposite direction. Form a concave arc of the spine opening downwards.
  • It’s an excellent way to loosen the spine and reduce pain in the mid and lower back.
  • Hold your position of extremes for a minimum of 5 seconds.
  • Avoid overexerting yourself, or else it can cause unnecessary muscle strain.
  • Repeat the entire cycle about 8 to 10 times.
  • Get hold of your abdomen, and don’t keep it passive during the entire exercise to reap maximum benefits.

4. Glute-bridge – Lie down on your back, face up and keep your legs distant from each other. Bend both of your knees, maintaining some distance between the heel and the glute. Confirm your knees are right above your ankles, and the foot is placed flat on the ground

  • Straighten your arms and plant your palms on the ground firmly to provide stability and support to your lower back during this exercise. The lower back must be touched to the floor.
  • Inhale a deep breath and tighten up your core muscles.
  • Contract your posterior muscles and push the lower back upwards and exhale at the top.
  • Hold the position for about half a minute and gently bring your lower back to the ground.
  • Ensure that your lower back is always in your control during the entirety and it’s not relaxed while coming down.
  • During the entire exercise, your head and upper back must be firm on the ground.
  • Don’t let the chin touch your chest to keep the breath way open and free.
  • It’s a fantastic workout to alleviate pain and strengthen the core

5. Alternate Body Twist – Sit down on the floor relaxed as you would in a garden with legs straight and toes pointing upwards. Straighten your upper body such that it forms a right angle with your legs, keeping your spine impartial.

  • Now gently twist your upper body to the left without disturbing the position of your legs, and try placing your palms behind you.
  • Always be gentle while twisting and don’t try to push your limit. Only turn to the point of ease and slight stretch.
  • Stop at the point immediately if you feel discomfort and excessive stress.
  • Hold your stretch for about 10 seconds.
  • Return the dead center gently.
  • Now repeat the same process by twisting your body to the right side.
  • A total of five reps is advised to relieve your stress.

6. Straight Spinal Rotation – Stand straight without any hunch. Stretch your arms in line with your shoulder blades without bending the elbows.

  • Gently turn your upper body from the hips to the left side. Keep the lower body firm and undisturbed.
  • Stay in the position for half a minute before returning to the normal position.
  • Now repeat the same in the opposite direction.
  • It’s an easy yet efficient exercise to help you with the stiffness of the back

7. Knee-to-Chest Stretch – Lie down on your back, face up, stretching your legs straight. Lift one leg and try to push your knee towards your chest with the help of your hands. Ideally, the knees should touch the chest but only pull your legs to the point of comfort.

  • During this course, don’t let the other leg lift. Also, keep your head, neck, and upper back firm on the ground.
  • Hold the position for half a minute and slowly retrieve your leg to the normal.
  • Now repeat the same process for the other leg.

8. Along with satisfaction, cracking your back can provide instant pain relief and increase your range of motion by some margin.

9. Apart from these drills, incorporating healthy habits such as taking a walk after being sedentary for an hour and doing appropriate warm-up and cool-down exercises can help reduce stiffness and pain.

Practice healthy habits and use the drills mentioned to relieve muscle tightness. Always be in control of force and flexibility while cracking your back. If the stiffness and pain pertain or worsen, seek help from a chiropractor immediately.

Schedule an appointment with the best Los Angeles Chiropractor and experience excellent chiropractic treatment for your pain.

Sometimes you just need some relief in your back, but what happens when you can’t get to the chiropractor? There’s still a way to find relief: you can crack your own back. Of course, there’s a right way and a wrong way!

Cracking your own back is also referred to as self-manipulation. When done correctly, it can relieve tension in the back so you can get on with your day and feel some comfort. Before you attempt this on your own, make sure you have a professional diagnosis on the cause of your back pain and how to go about relieving that pain. Some people should not attempt to crack their back at all. Once you talk to your doctor, you’ll know if you should or not.


Here are some tips on cracking your own back to relieve back pain:

  • Find a comfortable chair that’s medium to low in height. Put your hands behind your head, leaning back over the backrest of the chair. Take in a deep breath in and blow the air out as you are leaning back.
  • Another good method is something that’s often referred to as the reverse Heimlich Maneuver. Clasp your hands behind you and push up in a quick thrust. Be sure to take in a deep breath and push it out as you thrust.
  • You can also use a foam roller. Place the roller on the floor and lie on it at the spot where you are feeling back pain. Place your hands behind your head for protection. Use a quick push when leaning backward, taking a deep breath in and pushing when blowing all the air through your mouth. In order to achieve rotational adjustment, place the roller at an angle that works best for you.
  • Lie down on your back, preferably on a carpet or yoga mat, keeping your upper back flat. Stretch out one leg, bending the other one over the stretched-out leg. Place the opposite arm to the side for balance, then place your hands on your buttocks. Push downward and pull over, using a quick push.

As previously stated, it’s imperative to see a doctor first before attempting any pain control in the form of back cracking. Contact Advanced Wellness and Rehab today for a free consultation.

How to crack your back

We have all cracked our back at one time or another. It doesn’t always take a professional to know when the mobility in your back can be improved from a good stretch. Most of us are told that cracking our knuckles, neck, and back is not good for us. It stands to reason that hearing popping noises can be associated with a negative outcome. Can you be taught how to properly crack your back?

Although the majority of the time, you can crack your back without any repercussions, there is a proper way to avoid injury. Dr. Yashar is highly knowledgeable spine surgeon in Los Angeles and will be able to help you with any chronic back pain you may be experiencing.

Is Cracking Your Back Bad for You?

The first thing to establish is that the popping or cracking sound is not necessarily bad. The noises made when cracking your back are not joints or bones breaking. The sound is a pocket of gas in the joints releasing.

Although this sound is not associated with injury or a negative effect on your spine, you should still be cautious. You may feel that nothing can be worse than back stiffness, but cracking your back can become a nasty habit.

Over time, all these little manipulations done incorrectly can cause loosening of the joint, and create an avoidable injury. The positive news is that cracking your back cannot cause arthritis. But it can exacerbate joints that are already on their way to being arthritic.

Also, just because it can’t cause arthritis doesn’t mean you are safe from pain due to back cracking. Many people tend to exert too much pressure to forcibly get their back to crack when it isn’t necessary. This may cause major joint problems. Although cracking your back may seem innocuous, it can lead to major symptoms that might otherwise never have flared up.

How to Properly Crack Your Back

Having a tight back is a real symptom. But there are better ways to cure it than forcibly wrenching your back until you hear a pop. Using gentle stretches and movements will help adjust your back properly, and reduce uncomfortable symptoms.

The key is to be slow, gentle, and patient because to properly rid your back of pain and stiffness takes time. As time goes on, and you incorporate back stretches into your daily routine, you will be able to increase the pressure and get a deeper movement. Cracking your back does trigger endorphins, which can tell your brain it is helping, but taking the time to properly utilize stretches will bring the same type of relief that will last longer and be safer.

Alternatives to Cracking Your Back

If you have been wondering how to properly crack your back, you may not be thinking of alternatives. The greatest alternative to cracking your back is gentle stretches and movements, which happens to be the proper way to “crack to your back” as well. But if you are still suffering from chronic pain, stiffness, or discomfort, you may require an expert’s help.

Going to a chiropractor is a good place to start because they are knowledgeable about joints, bones, and how to safely manipulate them to relieve pressure. If this still doesn’t fix the problem, going one step further to a medical doctor who specializes in neck and back pain would be important.

Dr. Yashar is highly acclaimed in this field and has performed many successful spine surgeries. The important takeaway is that a professional spine specialist should always be the one administering any manipulation that requires force. Anything more intense than gentle stretching should not be attempted on your own. Even a friend helping crack your back can lead to more problems than you originally started with.

How to crack your back

Cracking your back can feel great in the moment, giving you the feeling that you’ve released pent-up tension — but is it really good for your back? By cracking your back, you likely won’t feel any immediate repercussions, but you risk injuring your back and causing worse problems down the road.

Even though that sensation of popping your back can feel good, doing so will not actually address any underlying issues and could make them worse. If you continue to feel discomfort in your upper back or in your lower back, it is common to visit a local chiropractor for spinal adjustments that can relieve some of your pain, but did you know that a physical therapist can be a great advocate for recovery and relieving pain as well?

How to safely crack your back

A physical therapist can help you with gentle stretches that help strengthen muscles in your back and loosen (or crack) areas that feel tight. Here are a few stretches you can complete at home to safely crack your back and release tension along your spine.

  • Chair Spinal Twist. Start off by sitting sideways in a chair, this will help you gain leverage for stretching your back. Set your feet firmly on the ground and begin by twisting your torso toward the back of the chair and use it to tighten the stretch. Then move to the other side of the chair and repeat the twist. Be careful not to twist too abruptly on either side as this can cause more stress on your spine.
  • Rocking Floor Stretch. This stretch allows you to loosen your spinal column. For this one, you will want to lie on a comfortable mat. Holding your knees to your chest, begin slowly rocking forward and backward to feel the stretch on each area of your spine.
  • The Butterfly Stretch. This is great for stretching your upper back muscles in a controlled movement. For this stretch, you can be seated or standing – whichever is more comfortable for you. Place your fingertips of each hand on the same side shoulder and keep the palms of your hands facing downward. Keep your hands in place and move your elbows toward each other until you feel the stretch in your upper back. Hold this stretch for about five seconds then move your elbows back to their original starting point and repeat.
  • Rounded Back Stretch. Another upper back stretch — this one is good for stretching out tight muscles. This is easiest to do from sitting in a chair. Start by stretching your arms out in front of you, then clasp your hands together, letting your palms face outward and away from your body. From this position you will round your upper back, dropping your chin to your chest and reaching out as far as you can. Lean into this stretch and hold for a few seconds.

Low-impact exercises are additionally great for improving your back health. You can also use props such as an exercise ball, foam roller, or chair to push your stretching and offer leverage for cracking your back. Just remember, if you start to feel pain during a particular exercise, do not continue. In that case, it is better to rest your muscles than push through the pain. (This is why working with a physical therapist — and a customized plan — is so important.)

Here’s an additional resource for cracking your back:

How can you benefit from a PT helping with your back stretches?

One of the best — and safest — ways to relieve pain in your back is to get help from your physical therapist. They can help you with your mobility and strengthening your back muscles to recover from your persistent back pain.

Instead of needing to feel the release of popping your back every time you get home from work, your PT can help create a personalized plan for daily stretches that will lessen your pain and treat the underlying cause.

Luna’s on-demand PT offers patients an easy and accessible way to get the help they need to start healing. Luna offers in-person visits and Luna Exercises to track your progress and keep you motivated. Televisits are also available and easy to set up with your physical therapist.

Contact us today to get started on your healing and feeling your best!

By: Greyson Ferguson

Published: 27 July, 2017

How to crack your back

After a long day of work, your back can be stiff and often in pain. A chiropractor can help with this, but an appointment is often expensive and is not always covered by insurance. Therefore, you might want to learn a few techniques to crack your back on your own. Doing so can relieve some of your back’s stiffness and pain.

Stand straight up and raise your hands high above your head, with your hands grasping the opposite arm at the elbow. Push your chest forward and lean backward. This helps release your entire back and also helps stretch out the muscles.

Sit in a chair and keep your lower body perfectly still. Keep your feet on the ground. Twist behind yourself and try to grab hold of the chair back. Twist around the opposite way to crack the rest of your back.

Stand up and cross your arms in front of your chest as if you are giving yourself a hug. Extend each arm to the opposite shoulder. Try to move your fingers closer to the shoulder blades until you can no longer do so. You should feel the top of your back crack.

Lie on the floor so your back is flat on the ground. Move your hands to behind your head. Stretch your leg muscles out and take a deep breath in, then out. Simply releasing your breath can pop your back.


Twisting too far while performing any of these steps can cause increased back problems. If you are not physically fit, you should contact your chiropractor before attempting to crack your own back.


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A healthy back is critical for being able to function throughout your day, since your spine is what allows you to stand, walk, bend, lift and generally move. Therefore if you have a tight back — or all too common lower back pain — you may be tempted to “crack it” in order to find relief from discomfort.

Is cracking your back bad for you? It depends.

If a trained practitioner who knows how to correctly crack your back does it, it can be useful for improving mobility and range of motion, but doing it on your own might be risky, especially if you’re cracking areas in your neck or lower back.

That being said, there are some exercises and stretches you can do at home to safely improve your back’s strength and range of motion, some of which might naturally result in you cracking it.

What Happens When You Crack Your Back?

“Back cracking” describes the sound of a “pop” released from the spine when built-up gas escapes from joints. You might also hear other types of sounds, as well as grinding sensations.

Back cracking is also called crepitus of the back.

Why does back cracking feel so good? Because cracking your back involves twisting or maneuvering it so pressure is released from tiny spaces between joints. The same thing happens when you stretch and open up other parts of your body, such as when cracking your knuckles.

It’s believed that the sound produced by back cracking is most likely due to one or more causes:

  • Cavitation, or when air pressure within a joint is suddenly altered, causing the collapse of an air cavity in the synovial fluid.
  • Ligament or tendon snapping when stretched across a bone.
  • Bone grinding, due to deteriorated cartilage surrounding a spinal joint.

Most often people feel the urge to crack their backs when they’re overusing or under-using certain joints. This can cause parts of the spine to become tight or fatigued as pressure builds, limiting mobility and sometimes causing aches or pain.

Is it OK to crack your back? Ultimately, it depends on your general health, how you do it and how often it’s being done.

If your back is mostly in good shape without any serious damage, cracking it now and then might temporarily help you to feel better. However, you want to avoid repetitive back cracking, especially with harsh and sudden twists that can actually worsen pain.

Potential Benefits of Back Cracking

Is back cracking a good thing? If done correctly, it can be.

For example, your back might crack on its own when you exercise or stretch — and these are definitely beneficial habits to keep up with.

The most common reason that people crack their backs, or seek help in doing so from a health care provider, is to improve comfort and increase flexibility and range of motion.

Potential benefits of cracking your back can include:

  • Improved joint mobility
  • Increased range of motion
  • Less tightness, stiffness and pain
  • Enhanced flexibility


While it’s not entirely known what the long-term effects of back cracking may be, it’s thought to be mostly safe.

Still, when it comes to the potential risks of back cracking, it’s not a good idea to crack your own back if you’ve suffered from any serious injuries or are in a lot of pain.

It’s also important that you visit a chiropractor or another trained specialist if you want help cracking your neck or low back, since these areas are particularly sensitive.

Another important consideration: Don’t crack your back too often. Limit it to once per day at most — otherwise you can aggravate vertebrae in your spine.

Definitely don’t crack your back every 20 minutes or so, which is a sign that something more serious needs your attention.

If done too much, back cracking can lead to hyper-mobility of affected joints, which will cause muscles in the back to wind up getting tighter. This can lead to tense muscles, muscle spasms and then back pain.

How to Crack Your Back

How can you crack your back by yourself? You can with help from certain stretches, but I still recommend seeing a chiropractor for adjustments if you regularly experience the need to crack your back or neck.

Here’s how to crack your back without causing further issues:

  • Try doing back stretches and exercises that help build stability around the spine while improving flexibility. To do this, perform exercises, including:
    • Press-ups
    • Superman stretches
    • “Cobra” or “updog” yoga poses
    • Standing or seated spinal twists
  • You can also use a yoga wheel for assistance. This is a cylinder-shaped device you can use at home that helps you stretch more deeply, improve balance and build core strength. Try using it while it doing child’s pose, gentle back bends, shoulder openers and fish pose.
  • Foam rolling is another good option for opening up your back and decreasing tension. For the best results, be sure to foam roll both the lower and upper back and surrounding areas that assist in back mobility, including your butt and hamstrings.

Other tips for taking care of your back and spine include:

  • Avoid sitting for prolonged periods hunched over at a desk. Be sure to sit with good posture and an upright spine, such as with help from an ergonomic chair and a raised screen.
  • Take breaks from sitting regularly throughout the day. Get up, walk, stretch and generally move around.
  • Try using a standing desk if this is an option or sitting on a stability ball to switch things up.
  • When you exercise, incorporate a variety of movements into your routine, which can help target different parts of your body that support your spine (like your low back, pelvis and hips).
  • Types of exercises that can help most people to strengthen their back include pool aerobics and swimming, using a Bosu ball for balancing exercises, floor exercises like planks, and gentle mind-body practices like yoga, tai chi and Pilates.

When Not to Crack Your Back

Avoid back cracking if you have a serious lack of mobility in parts of your neck or back, you’re in a lot of pain, or you have a history of back injuries.

Be careful not to aggressively twist or manipulate your body. For example, having someone stand on your spine is not a good idea, especially if you’re prone to injuries.

When in doubt, visit either a physical therapist, chiropractor or orthopedic for help with relieving back pain and tightness.

Be especially careful of stretching your back too much if you’re experiencing any of these symptoms:

  • Sharp, stinging or throbbing pain, which can indicate a pinched nerve.
  • The need to crack your back multiple times per hour to reduce pain, which might be due to a damaged ligament or deteriorated synovial capsule
  • Locked joints and complete immobility in parts of the back.

How to crack your back

The human spine is designed to handle an assortment of movements on a regular basis, including ones involving bending, twisting, and reaching. However, if such movements produce a noticeable “cracking” sound, you may be wondering what’s going on and whether or not you should be concerned. There’s no universally accepted explanation for why this sometimes happens. Still, there are some possible reasons you may be experiencing back cracking on a fairly regular basis.

Gas Bubbles

One common theory about back cracking is that it likely results from the escape of tiny gas bubbles. These bubbles form in fluid located between small joints that keep the spine flexible (facet joints). Located where the back of vertebrae connect, facet joints have joint capsules containing synovial fluid. This fluid is needed to make each spinal joint’s movements smoother. Here’s what happens:

  • You make certain movements
  • Air pressure in facet joints changes
  • Bubbles within joint fluid form and collapse
  • This process creates a popping or cracking sound

    Normally, this process of gas bubble formation and collapse does nothing more than make a noticeable sound. It doesn’t appear to harm the facet joints.

Snapping Ligaments/Tendons

It’s not unusual for muscle tightness to affect the spine. One way it may impact the backbone and its supporting structures is by causing ligaments or tendons to rub up against spinal bones. This friction results in a snapping noise you might describe as cracking. If this is the source of your back cracking, you may benefit from:

  • Gentle back stretches
  • Exercises targeting your core spine-supporting muscle groups
  • Low-impact aerobic activities like walking to keep your spine-supporting muscles flexible

Deteriorated Cartilage

Protective cartilage around joints naturally wears down over time. When this happens, it creates increased friction, which results in bone-on-bone contact. This friction sometimes produces a grinding, popping, or cracking sound. One way to tell if this may be the source of your back cracking is to make the same joint-related movements. If you’re able to purposely recreate the same sound, cartilage deterioration is the likely source of your back cracking.

When It’s a Problem

These are just some of the common causes of back cracking. It’s possible to experience the same thing from other sources. In fact, the source of your spinal cracking may not be found at all. However, if it’s accompanied by pain, see your doctor or a spine specialist, especially if you start to notice the cracking after a recent spine-related injury or following a procedure such as coflex surgery. Los Angeles patients should be aware that frequent back cracking may be a sign that something needs attention. Spine problems related to back cracking may include:

  • Joint dysfunction
  • Soft tissue or cartilage damage
  • Synovial capsule deterioration
  • Issues related to arthritis of the spine (osteoarthritis)
  • Facet joint or vertebral fractures

    If back cracking isn’t causing noticeable discomfort, you may be able to make it less noticeable by making an effort to keep your spine healthy. Common suggestions include getting regular exercise, watching your posture, being mindful of how much time you spend sitting, and keeping your weight within a normal range so you’re not placing extra stress on spinal joints and bones.

I f you notice sudden, severe, or lingering back pain after you hear your back cracking or you hear cracking or popping sounds in your back after a fall, car accident, or another type of injury, see your doctor or a Los Angeles spine surgeon r ight away. Re ach out to the pioneering spine specialists at The Spine Institute. Our physicians are industry-leading experts in every aspect of spinal health. Give us a call today at 310-828-7757 to schedule a consultation.

TIMESOFINDIA.COM | Last updated on – Apr 15, 2020, 16:30 IST

01 /4 Try these simple stretches

Lower back pain is a common problem for people across ages. Sitting in the same position for a very long time can make your bones and muscles stiff, causing immense back pain. Cracking you back can be an easy way to release the tension.

By cracking your bone we don’t really mean to crack it, but to stretch it to release the tension. The sudden shift causes air pockets in the synovial fluid of the joints to react, which causes a popping or cracking noise. There are some easy ways to adjust your back safely no matter where you are, as long as you have some space to lie or sit. Here are 3 easy ways to release the tension from your back.

02 /4 ​Sit and rotate

Direction: Sit down comfortably on the floor and stretch both your legs in front of you. Bend your right knee and cross it over the left leg. Take your right hand behind your back and left on your right knee. Now twist your torso to your right to look back. Look over the shoulder and stretch as much as you can. Pause for a few seconds and return to the normal position. Repeat the same the other side.

03 /4 ​Knee-to-chest movement

Direction: Lie down on your back on the floor with your legs stretched and arms by your side. Now alternatively, pull your knees towards the chest. First the right one and then the left one. Bring it close to your chest. You can use your hands to hold your knees and stabilise the movement.

04 /4 ​Lower back rotation

Direction: Lie down comfortably on the floor with your legs stretched and arms stretched in a straight line at your shoulder level. Now bend your knees and move your hips first to the left side so that both the legs move to the left and touches the ground. Bring it back to the centre and repeat the same on the other side.

How To Pop Your Hip Or Crack Your Hip Back Into Place

Every few days, my hip will start to feel stiff and feel as though it needs to be “popped” back into place. It doesn’t hurt, it just doesn’t feel right. For anyone who has dealt with this issue, you understand the desire to pop it. Other than at home workouts to strengthen stabilizing muscles, here are our favorites:

Here are a few methods on how to crack or pop your hip back into place:

**caveat, I am not a doctor and you should consult your doctor before doing anything recommended in this article.

Method #1: Self Adjustment 1. Sit on floor on your butt with your feet out, legs straight 2. Spread your legs apart. If it’s badly out, this could fail and you could seriously injure yourself. If it’s bad enough that this doesn’t help, you could also have a friend help you do the Allis Maneuver.

Method #2: Allis Maneuver (Complex & Risky)

  1. Lay on your back, legs straight
  2. Have a friend or partner pull against your hip while pressing your pelvis down, rotating your leg up to a 90 degree angle with your back, knee bent at a 90 degree angle, then with a great deal of force pulling your leg up and pressing your pelvis down. **This requires a great deal of force, and hurts really bad from what I understand. It is also very dangerous and you could end up (once again) seriously injuring yourself.

Method #3: Another Basic Adjustment

  1. Lie flat on your back with arms spread wide. Legs stretched out straight.
  2. Raise the leg with the popped/misaligned hip joint so that it is 90 deg to the floor. (you can bend your leg at the knee if you desire)
  3. Let the leg down slowly to the side until you hear/feel the joint pop back into place. Initially I had to do this twice a day, now as the muscles have got stronger again, I need to do it only once or twice a week.

There is also the Stimson Maneuver, which would likely require 2 friends’ assistance. I would advise very strongly against using any of the methods I’ve listed, and would urge you to go talk to your doctor.

Youtube videos that could help too:

By Ehren Allen, PT, Certified Orthopedic Manual Therapist

How to Crack Your Back?

As a physical therapist that specializes in manual therapy, patients ask “how can I crack your back?” or “is cracking my neck bad for me?” “Cracking your back,” “Cracking your neck”, or self-manipulation is common but not necessarily a healthy option for relieving pressure or pain in the spine.

People who regularly self-manipulate may enjoy the euphoric sensation that occurs due to the endorphins that release when they feel the “crack or pop.” These natural chemicals can become addictive and stimulate your brain to crave a frequent release which may lead to habitual “back cracking.” Over stressing the joints of the spine with frequent self-manipulation may lead to instability and worsening of degenerative or inflammatory issues in the spine.

Pop or Crack

A “pop” or “crack” may occur when a facet joint in the spine is rapidly separated. Facet joints are encapsulated and contain a viscous substance to lubricate the joint called synovial fluid. When the joint is quickly gapped or separated, there is a rapid change in volume of the sealed joint capsule which expands the synovial fluid. When this occurs, the fluid releases a gas which makes a popping sound. The joint is not “popping back in place” when this occurs. If the joint is irritated a quick separation of the joint surfaces also stimulates movement receptors, which inhibit pain receptors. This process may relieve pain temporarily but there is also risk of irritating or damaging tissues if the pain is due to other issues such as disk problem or sciatica.

Manipulation requires a trained professional who can perform a thorough evaluation to determine the best course of treatment within the scope of their practice. I do not recommend attempting this on your own.

A safer option to relieve pain is to consider gentle ROM exercises in a range of motion that does not increase pain. This stimulates movement receptors similarly to self manipulation, but produces significantly less risk for further injury.


All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services. These are virtual visits from the convenience of your home.

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JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904) JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury.


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How to crack your back

If you train Jiu-Jitsu, you are sure to have some spinal problems.The spine is the life center of the human body. It controls every human function, such as, digestion, hormonal balance, muscle contraction/recovery, gallbladder and liver function.

With a tough sport like Jiu-Jitsu you will very often get your neck cranked, get stuck in a triangle or a guillotine or get stacked. There is a big chance that you have a misalignment.

Back pain can be a major issue for many people. It affects about 80% of the population. Having back pain can make it difficult to train or compete. One of the main causes of back pain is poor posture and poor muscle balance. This can happen from our everyday activities. Most of us sit at a desk for a living or have long commutes to work. While not realizing it, most of us sit in a hunched position instead of straight like we should be sitting.

Problems with Back Pain

Back pain can be a sign of a herniated disc, disc degeneration, or it could be bulged. If you have pain past your knees, you could possibly have a herniated disk, or a pinched nerve. The discs in your back act as shock absorbers. They are composed of cartilage which is a squish kind of substance which helps absorb any movements. If it was disc on disc it would be very painful. A herniated disc is when the soft center of the disc leaks out and can irritate the nerves in the lower back. Disc degeneration occurs because of aging but also because of the stress you can put on them. The disc wears down and becomes less flexible. Discs are supposed to be soft and flexible. As you age or put excess stress on them, they dry out and become less flexible. When a disc becomes bulged, the soft inside of the disc pushes out on the outer area of the disc. You will need an MRI to determine if you have one of these issues.

Some have predisposed issues to back pain because they have a muscular imbalance. This happens when the muscles do not have equal distribution or functioning. This can be the cause of poor posture. Being involved in MMA or Brazilian jiu jitsu can make this worse. Most of the drills you do for these sports require repetitive movement of the same area – this causes the other muscles in that are to not get the required workout to keep up.

Here are some ways to crack your mid-back and low back by yourself just like a chiropractor would do and relieve some of the pain.

How to crack your back

What’s the truth? Does the cracking sound from the back mean bad things are taking place inside your body? Here’s the full story:

What Makes That “Cracking” Sound, Anyway?

Whenever you apply pressure to a joint, especially the kind of joints like the ones in the back, which are called synovial joints, there’s often a release of gas from the joint that makes a popping or cracking sound. Sometimes it’s quite harmless but it can also be risky.

The small vacuum pockets of gas that escape and make the cracking sound. That in itself is harmless. It’s very similar to the sound you hear when you crack your knuckles. The problem is that the human back is a much more complex thing than a finger or a knuckle. The worst that can happen when you crack a knuckle is you might feel slight pain afterward.

But cracking a back can lead to some pretty serious problems, primarily because of all the nerves and blood vessels in the area that are likely to be injured.

You Shouldn’t Do It and Here’s Why

People who crack their backs often, or even habitually, are in danger of bringing on some rather serious problems. It’s not at all like cracking your knuckles. Whether you enjoy cracking your neck or your back, you are actually forcing creating the cracking noise by straining the muscles around the spinal column. It’s never a good idea to manipulate these muscles yourself. Only a trained medical professional should do it, and it should be done for a specific reason, like helping you to relieve pain or increase your range of motion.

Doing it yourself can easily lead to a more restricted range of motion and pain in the joints. There’s an additional risk for people who already suffer from arthritis. For them, cracking the back can irritate sore joints even more. The same goes for those who suffer from a herniated disc. Cracking usually makes things worse for the already injured disc and leads to more pain and discomfort.

The big problem, according to experts, is habitual or routine back cracking. Over time, the damage builds up and can lead to a condition known as hyper-mobility. That’s when joints are looser than they need to be. In cases like that, the sufferer is prone to joint injury.

Reasons to NOT crack your back

  • It can lead to a major decrease in your range of motion
  • Cracking can irritate arthritis
  • It can make a herniated disc worse
  • Cracking can lead to “hyper-mobility” and vulnerability to certain types of injury
  • Cracking too often or too vigorously can lead to injured tendons, ligaments or joints

Why Does Cracking the Back Feel Good?

Among most everyone who has experience back cracking, there’s a common belief that the cracking leads to a generally good feeling. That’s not because you’re doing anything beneficial for your body. Quite the contrary. Back cracking us usually a risky practice. The “good” feeling is the result of the endorphins that are released when you do the cracking. Endorphins are the body’s natural way to kill pain.

Whenever they are released into the bloodstream, they cause a feeling of wellness and calm. When you crack your back, you’re actually doing something not so good for your body but getting a positive feeling for doing it. The endorphin release is how people can eventually become addicted to back cracking.

What Can People Do Instead of Cracking Their Backs?

If you are an “every now and then” back cracker, there’s no need for alarm. Most people do it a few times for no real reason, or accidentally do so while stretching or reaching for something on a low or high shelf. It’s the habitual practice that can lead to serious problems.

So, what should you do instead of cracking? If you are not in the habit of cracking your back, there’s no need to worry. Good back health comes from sleeping on a supportive mattress, getting regular exercise and eating properly. Those three things, along with getting enough sleep each night are the main factors that contribute to long life and healthy backs.

Don’t let someone else crack your back. Ever. It’s tempting to ask a friend to do so but is never a good idea. Because the other person doesn’t know how much pressure to apply, and in any case is not a trained chiropractor, having a friend crack your back is a dangerous endeavor. If you truly feel a strong need to crack your back, visit a chiropractor so you can find out if there are any problems with your joints, tendons, ligaments or nerves. Always play it safe when it comes to the health of your back.

The Importance of Seeing a Medical Professional

If you crack your back once in a while but don’t find yourself doing so every day and don’t feel the “need” to crack it all the time, you likely don’t need to see a professional about the situation. However, if you are one of the millions of adults who cracks their back regularly, it is a good idea to consult with a chiropractor. Here’s why: the urge to crack the back can be the body’s way of telling you something very important. For example, habitual cracking is often related to multiple kinds of problems.

What it might mean if you are a habitual “back cracker”

  • You suffer from a range-of-motion restriction
  • The joints in your back could be poorly aligned
  • You have much more muscle tension than normal
  • There are other serious issues with the overall health and alignment of your back

Having your back crack can actually be a pleasant experience, but if it cracks all the time you may wonder why. Your spine is made up of vertebrae and cushions or discs in between. This helps to support your body and helps you move around to do what you need to do. If this happens more often, you may start to become concerned. Here are some explanations for why your back may crack so much.

How to crack your back

Why Does My Back Crack So Much?

Cracking is very natural and is caused by the soft tissues moving across each other or across the bones. When they move, they may make a cracking or popping sound. It is usually just a normal occurrence in response to movement and not something worrisome.

1. Pressure

The vertebrae and discs in your back are actual tiny joints that contain fluid to lubricate them. This is known as “synovial fluid.” This fluid can actually build up gasses out of carbon dioxide, oxygen, and nitrogen. The popping sound is actually buildup gas being released from the pressure build up. This happens when the capsule between the joints is moved in a certain direction or stretch out a little bit. The gasses take time to build-up before you can pop them again. Think about when you crack the knuckles in your hand. It is nearly impossible to crack the same knuckle twice in a short amount of time. Some people may build up gasses in their back quickly so the popping sound occurs more often.

2. Normal Joint Movement

It is entirely possible that the joints in your back just crack with normal joint movement. When you twist, turn or bend, your vertebrae move with you, but sometimes may slip and be slightly off center. This causes a popping sound as the tendons and vertebrae slip over each other. You may feel this in any area of your back from the top to the bottom. It is very common in people who have hypermobility and laxity of the joints.

3. Arthritis

One condition that may cause excessive popping in the spine is arthritis. This is because the cartilage that cushions the vertebrae begins to break down over time. This condition should be evaluated by a doctor and treated because the more the cartilage breaks down the worse the condition gets. Arthritis is the one condition that can cause pain when the back cracks. In this case, you may need treatment.

How to Reduce the Cracking in Back

If you are asking, “Why does my back crack so much and what can I do about it?” it is possible to do that at home. Only do these measures if you have not had any back injury and you are not in any pain. Try these techniques:

1. Stretching

Tightness can cause the tendons and muscles in the back to pop more often. You can try some simple easy stretching exercises to loosen the muscles. Don’t overstretch until you feel pain or it may make things worse.

2. Increase Fluids Intake

Fluids are needed to lubricate the joints. Excessive back popping may be a buildup of gasses in the joint due to low fluid levels. If you notice more popping than usual, try increasing your fluid intake for a day or two and see if it goes away.

3. Eat for Joint Health

How to crack your backTry to include foods in your diet that promote good joint health. Foods that contain substances that act like natural anti-inflammatories include:

  • Tart cherries
  • Vegetable juices
  • Pomegranate
  • Fresh wild caught cold cater fish (Salmon)
  • Tomatoes
  • Fresh berries

4. A Hot Shower

Try getting into a hot shower to help relax your back muscles. You may find that doing this often keeps your back from popping by itself. It is safe and actually quite good for your back muscles. You can even try warm baths with a sprinkle of Epsom salt or essential bath oils to help you relax more.

5. Medical Treatments

If home treatments do not work and the problem continues, you may need to see your doctor. There are medical treatments that can help:

  • Prescription anti-inflammatories
  • Muscle relaxers
  • Steroid shots
  • Physical therapy
  • Surgery (If there is a major back condition)

Can You Crack Your Own Back?

You can crack your back but it’s not advisable.

When you crack your back, what you are doing is moving the vertebrae apart and allowing the gasses to escape which causes a “pop.” Doing this yourself once in a while may not hurt anything, but cracking your back too often may cause problems.

When you continue to stretch the bones in your back apart you can cause them to lose their stability. The joints in your back were not meant to have constant stretching and they can get loose over time. You can actually cause a back injury when cracking your own back.

For a back to be cracked properly, it needs to be done by someone who knows how to do it the right way. If you crack your back yourself, you may miss important key bones along the way and crack the bones opposite the one giving you trouble. Doing this leads to instability of the back and you will either move too much or too little and cause more of an issue. This can result in issues like:

  • Chronic back pain
  • Sciatic nerve pain

If you are thinking to yourself, “why does my back crack so much” and want to have someone crack it for you to help relieve pressure – use caution. Sometimes people don’t know their own strength and can cause injury to your back.

In addition, cracking your back yourself may cause a cycle that continues. You crack your back and feel temporary relief, then your muscles tighten up even tighter. Then you crack your back again to relieve the tightness and the cycle just keeps going.

Our backs crack for myriad reasons. But what is making this sound? And when should it concern me?

Read on to learn about what makes the cracking sound when you twist or bend your spine, when the sound is normal, and when it may indicate a developing problem in the joints, bones, and/or muscles of your spine.

Find out the 3 common causes of joint crepitus. Watch: Video: Why Do My Joints Crack?

The cracking, popping, or grating that you experience under your skin is called crepitus and usually originates from your joints, but may also develop within your bursae, tendons, or other soft tissues.

Depending on the cause, spinal crepitus can be:

  • Crepitus by cavitation:1 , 2 An audible pop or crack, which may occur during normal movement or when the spine is moved near its end range of motion. Cavitation can occur naturally with exercise or motion and can be induced by a health professional, such as a chiropractor, or osteopathic physician. Cavitation is usually normal and painless and is typically not a cause for concern.
  • Arthritic crepitus:3 A snap, click, or coarse grating sensation when you move your spine (or other joints), which is typically caused due to wear and tear within the joints (osteoarthritis).

Crepitus may indicate an injury to a bone or soft tissue. 3 , 4 Sometimes, you may feel a vibration instead of an actual sound. 3

The type of sound depends on its origin

Motion-related sounds from your spine are usually produced when you bend forward or rotate the spine. 3 The sound can originate from one or more of the following structures:

  • Facet joint capsule. Cavitation mostly occurs within your facet joint (joint between your vertebrae) capsule and causes a crack or pop. This sound is produced when the air pressure within the joint changes suddenly—causing bubbles within the joint fluid to form and/or collapse. 2 , 3 This sound is similar to the one produced when you crack your knuckles and is not a sign of joint injury or arthritis.
  • Facet joint. When the facet joint surfaces become rough and do not glide smoothly, grating crepitus may be felt. This sound may indicate damaged cartilage in these surfaces resulting from arthritis. More advanced facet arthritis may cause bone-on-bone grinding. 4

  • Connective tissue. Spasm in the vertebral muscles, roughening of tendons, or adhesions in connective tissues may produce a snapping or grating crepitus during movement. 3 , 4 Connective tissues can also produce normal sounds when they stretch slightly and snap back into place (such as during shoulder movements).
  • Disc. Movement of a disc fragment within the spinal facet joint may produce a click sound. 4
  • Crepitus may also occur when the movement in your facets is less (producing laxity) 3 , 4 or more (producing instability). 2 Crepitus typically increases with age. 3

    When spine cracking may indicate a problem

    If your spine makes cracking sounds, here are a few pointers to help you figure out if the sound is normal or a cause for concern.

    Normal joint sounds

    Normal sounds are usually felt as an audible crack or pop when you move. Typical characteristics of normal spinal joint sounds are:

    • They are painless and can be repeated again
    • A repeat is possible only after a gap of a few minutes; the exact time period differs for every individual

    A repeat sound can be produced if you are stationary or even if you are constantly moving your back.

    Normal joint crepitus sounds produce certain anatomical changes within the joint, such as:

    • Production of a gap between the joint surfaces 1 , 2
    • Breaking up of connective tissue adhesions between the joint surfaces 1 , 2
    • Stimulation of nerves and muscles around the joint 2
    • Improvement of the range of motion of the joint 2

    This type of sound is usually more common in men. 1

    Abnormal joint sounds

    Abnormal joint sounds typically have the following characteristics:

    • They are usually associated with pain, swelling, collection of fluid, and/or a history of injury
    • These sounds can result from degeneration, instability, soft tissue damage, fracture, and/or as a result of past surgical procedures
    • The sounds may repeat often, without a refractory period

    If you are in doubt or if your back-cracking sound is associated with pain, it is advised to see a doctor for an accurate diagnosis. Intermittent and painless cracking is usually normal and not a cause for concern.

    The national average is $4.36 per gallon, but experts believe we could pass $4.50 this month.

    Dan is a writer on CNET’s How-To team. His byline has appeared in Newsweek, NBC News, The New York Times, Architectural Digest, The Daily Mail and elsewhere. He is a crossword junkie and is interested in the intersection of tech and marginalized communities.

    After a two-month respite, gas prices have reached a new record high on Tuesday. The national average for a gallon of regular gasoline hit $4.374, according to AAA, a fraction of a penny higher than the all-time high of $4.331 reached on March 11.

    Tuesday’s price represents roughly a 20-cent jump from two weeks ago and $1.36 a gallon more than this time last year.

    Of course, not everyone is feeling the pinch equally: The cheapest fill-up, in Georgia, is roughly $3.90 a gallon, while it’s the most expensive in California, at about $5.84 a gallon. Over the course of a year, that difference adds up to nearly $1,560 for a driver topping off their tank weekly.

    Here’s what you need to know about gasoline prices, including how high they could get, what the White House is doing to keep them down and what you can do to save at the pump.

    Why is gas so expensive?

    The price of gas is inextricably linked to the cost of crude oil, which it’s refined from. Every $10 increase in the cost of a barrel of crude adds almost a quarter to the price of a gallon at the pump.

    As part of ongoing sanctions over the invasion of Ukraine, President Joe Biden announced a ban on Russian oil imports . Even though the US doesn’t import much crude from Russia, oil is traded on a global market and any ripple affects prices all over the world.

    Crude oil had been near $100 a barrel last week and is now approaching $110.

    Los Angeles County saw the average price of self-serve regular gasoline pass $6 a gallon.

    Zeng Hui/Getty Images

    “With the cost of oil accounting for more than half of the pump price, more expensive oil means more expensive gasoline,” AAA spokesperson Andrew Gross said in a statement.

    The US Energy Information Administration predicts Brent crude oil, the international benchmark, will stay above $100 for the remainder of 2022.

    Troy Vincent, senior market analyst at energy analysis firm DTN, says the war in Ukraine isn’t the only cause of inflated fuel prices: Demand for gas plummeted during the pandemic, causing oil producers to put the brakes on production. Even though demand is nearing pre-pandemic levels, producers are still gun-shy about increasing production.

    “We’ve had a supply-and-demand imbalance for a while,” Vincent told CNET. “And it will remain, regardless of whether this conflict goes away,” he said.

    Will gas prices continue to go up?

    Experts don’t believe we’ve seen the end of rising prices at the pump. After gasoline futures hit record highs last week, Andy Lipow, a Houston-based industry consultant, told CNN he expects retail gas prices will climb by another 18 to 20 cents in the next two weeks.

    At that rate, they would break $4.50 a gallon this month.

    While that would be a record dollar amount, adjusted for inflation it would still be below the 2008 peak of $4.144.

    What is the government doing to lower gas prices?

    In April, the Environmental Protection Agency suspended the requirement for pricier summer blends of gasoline. That allows for year-round sales of cheaper E15 gasoline, which contains a 15% ethanol blend. E15 is usually prohibited from June to September because of air quality concerns.

    In late March, Biden also announced he was releasing a million barrels of oil a day from the US Strategic Petroleum Reserve over the next six months. According to the White House, the unprecedented withdrawal could lower gasoline prices between 10 to 35 cents a gallon.

    But insiders say it probably wouldn’t be much of a help in the long run.

    “It will lower the oil price a little and encourage more demand,” Scott Sheffield, chief executive of Texas oil company Pioneer Natural Resources, told The New York Times. “But it is still a Band-Aid on a significant shortfall of supply.”

    The White House continues to pressure US oil companies to increase drilling and production. Criticizing energy concerns for “sitting on” more than 12 million acres of federal land and 9,000 approved production permits, the administration would like companies to face fines if they leave wells leased from public lands unused.

    There’s the option of getting energy products from other sources. The US has been working at improving relations with Venezuela, which has been banned from selling oil to the US since 2018, and is negotiating another nuclear nonproliferation treaty with Iran, which would bring Iranian oil back onto the market.

    Individually, Connecticut, Maryland and Georgia have suspended state gas taxes to help consumers, and at least 20 other states are considering similar moves. A bill in Congress would pause the federal fuel tax, though it faces stiff competition.

    How can drivers save at the gas station?

    There’s not much we can do to change the price of gas, but drivers can cut down on unessential trips and shop around for the best price, even crossing state lines if it’s not inconvenient.

    Apps like Gas Guru scan for the best gas prices in your region. Others, like FuelLog , track your car’s gas mileage and can help determine if it’s getting decent fuel economy. In addition, many gas station chains have loyalty programs, and credit cards have rewards programs that give cash back for gas purchases.

    DTN’s Vincent advises against hoarding gas or other extreme measures but encourages budgeting more for gas. High energy prices have been a major contributor to inflation for a while, he said, and won’t be going away immediately.

    “When the cost of crude rises, prices at the pump tend to reflect it very quickly,” he said. “But gas prices tend to linger higher longer even when crude falls.”

    How to crack your back

    While it might feel good, that snap, crackle, pop might mean you’re due for a doctor’s appointment.
    So what does it all mean? Should you start worrying?

    Not just yet. Instead, read our guide to learn more about the meaning behind that sudden sound. Here’s what happens when you crack your back.

    Understanding the Spine

    First of all, the spine is broken down into three major components. The spinal cord is the long bundle of nerves connecting the brain to nerves throughout your entire body.

    Then there are the meninges, which are membranes around the spinal cord and brain. The meninges absorb any impact that occurs to your spine. They also contain fluid called cerebrospinal fluid.

    Finally, there’s the spinal or vertebral column. The spinal column is made up of stacked pieces of bone called vertebrae. Your vertebrae work independently, allowing your back to bend and provide flexibility.

    What Happens

    Some believe adjusting a joint releases synovial fluid. When the fluid becomes gaseous, it creates the snapping, popping sound.

    Adjusting your back can stretch your facet joints, which are capsules at the outer edges of your vertebrae. When you stretch these capsules, the synovial fluid has more space to move. This releases pressure against your back joints and muscles.

    Releasing this pressure makes the synovial fluid gaseous through a change of state called cavitation.

    Then, you’ll hear the sound associated with cracking your back.

    Other doctors believe gases such as nitrogen, oxygen, and carbon dioxide build between the joints over time. When we sit over long periods of time, the joints aren’t properly aligned, which causes swelling.

    When you finally stretch and move, the gases are released, causing the back cracking sound.

    Feels Good vs. Fears

    For starters, you’re relieving pressure against your spine. Cracking your back can also release endorphins, which is the feel-good hormone. The pituitary gland creates endorphins to manage pain throughout the body.

    When you crack your back and release these endorphins, you’ll experience a sense of satisfaction.

    Some patients associate the back popping sound with positive relief. Hearing this sound, more than t

    Spinal Manipulation

    After cracking your back, you should experience some relief.

    If your pain persists, however, a chiropractor might suggest surgery or anti-inflammatory medications to relieve your pain. Medication can reduce the back cracking sounds you’re hearing as well. When medication doesn’t work, however, your doctor might determine an injury or musculoskeletal disorder is the main culprit.

    A licensed chiropractor or physical therapist can help address any chronic back pain you’re experiencing.

    At-Home Exercises

    First, lie on your back and hug your knees to your chest. Repeat this exercise two or three times, twice a day.

    You can also try a lower back rotation

    Lie on your back and bend your knees. Keep your shoulders stationary as you move your hips to one side, until your knees touch the ground. Hold this position for 10 seconds.

    Then repeat on the other side.

    However, it’s important you don’t try to manipulate individual back joints or discs alone. This can lead to damage or injury. Instead, see a chiropractor and let them know about what happens when you crack your back.

    Understanding What Happens When You Crack Your Back

    Want a professional’s opinion? Contact us today.

    This article was co-authored by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT).

    There are 9 references cited in this article, which can be found at the bottom of the page.

    wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 90% of readers who voted found the article helpful, earning it our reader-approved status.

    This article has been viewed 10,671 times.

    Many people spend a good deal of time sitting: at a desk, in a car, in front of a computer, or at a workstation, all of which can lead to back pain. Do a few stretches after every hour of remaining seated, and more often if you feel stiff or sore. Try seated stretching exercises to help relieve tension and keep your spine supple and muscles toned. Some of the stretches are very inconspicuous, while others are less so, but they can all help to relieve stress and muscle tension. [1] X Research source [2] X Research source

    September 13, 2017

    How to crack your back

    How to crack your back

    I would like to share a question a current client asked me about “cracking” or “popping” her back”. It’s a question I get asked quite often so I wanted to share with you.

    “I have recently gotten into the habit of cracking my back whenever I feel muscle stiffness or back pain. The reason I do it is that whenever I pop or crack my back, I find it relieving. But I have recently noticed that as time goes on, the length of time in which I feel that relief dramatically decreased to the point where it eventually does not help anymore. Why does cracking or popping my back initially give my back pain some relief, but lately it hasn’t been helping much?” – Concerned Client

    Cracking Or Popping My Back

    It’s important to explain one thing about the physiology of how a pop or a crack occurs.

    Inside your joints in your spine are no different than the joints in your fingers, in your hip, or even into your knee or ankle.

    They all have cartilage. they all have fluid. and they’re all contained or surrounded by a joint capsule.

    And inside that joint capsule, the fluid, which has a component of nitrogen, under normal circumstances nitrogen is a liquid.

    When you have that pop or crack and you feel that sense of relief, what’s now happened is that has converted from a liquid now to a gas.

    I want you to think of it like a bottle of champagne.

    If you got the cork in the top, that gas, which in that case is carbon dioxide, is under pressure, and it is also in a liquid form.

    But the second you remove that cork and you see the bubbly come out, that pressure is now being relieved and the carbon dioxide is released in the form of bubbles.

    Why Does It Provide Relieve?

    Why is it that it only provided her relief for a short time period?

    Well, the reason for that is mechanoreceptors, which are these little nerve endings inside your joints and inside your back that relay information to your brain.

    And what they do is they tend to inhibit the pain fibers that run into your brain.

    So, again, it’s only temporary though.

    If the problem was strictly just in the brain, then it might be assisting.

    But unfortunately, the root cause of her problem came from somewhere else.

    Finding The Cause

    With a proper examination, we were able to identify that part of her issue was actually the weakness of the surrounding musculature into her back, into her hips, and also related a bit to her posture.

    So, we identified these problems and came up with a program that focused primarily on those issues.

    We first educated her on not popping her back, or the attempt to resist that. To some people, that can be very, very difficult to do.

    We then gave her education on posture, and we gave her exercises that related to improving her posture.

    And then lastly, we gave her very specific exercises that targeted the areas where she exhibited the greatest weakness that we felt contributed to her problem.

    After working with her for a month, she did great and her symptoms were almost nearly gone.

    She is also now at a point where she’s managing using a home exercise program.

    We were able to accomplish this very quickly for her. This was awesome for her but does often take some time to make a full recovery.

    Now that doesn’t happen all the time. It definitely was one that we enjoyed having the opportunity to help her because she’s so much happier now. She’s back to doing her athletic activities, and she’s definitely enjoying not being in pain all the time.

    What To Do Next

    So if you’d like to find out more information about this, go to our back pain page and there you’ll find a lot of useful information. Here is a quick video that discusses back pain and what can be done to help relieve it (VIDEO).

    We hope that you find this information helpful.

    And if you have any other questions, don’t be afraid to reach out.

    Dedicated to your health.

    Dr. Oscar, DPT, SPT, MTC, CSCS, SFMA 😉

    • Author
    • Recent Posts

    How to crack your back

    Dr. Oscar Andalon is a leading and trusted sports physical therapist, strength coach, performance enhancement specialist, educator, author, and Co-Founder of LEVEL4 PT & Wellness – an Encinitas integrated wellness center for people in their 40’s, 50’s and beyond, who value their health and want to restore or maximize their active and healthy lifestyle.

    For more than 16 years, thousands of athletes, fitness enthusiasts and active people of all ages, levels and sports including Olympic medalists, professional, collegiate and recreational athletes have consulted Oscar; looking for answers to concerning questions about a fast end to their pain and best ways to improving performance.

    Prior to living in Carlsbad, CA, he worked as Clinic Director for a 20,000 sq.ft. sports physical therapy and performance center. He became known as the “athlete whisperer” in the Pacific Northwest by becoming the leading sports performance enhancement physical therapist and CrossFit injury rehab and performance specialist. He also was known as a consultant to the Nike WHQ in Portland, OR.

    Oscar’s passion for excelling in sports earned him the opportunity to compete in soccer both at the Division 1 collegiate level at the University of San Francisco and at the professional level playing for the California Jaguars; giving him the understanding and experience of knowing what it takes to perform and excel at the highest level of competition. Oscar is an orthopedic and sports performance specialist with a true passion for helping athletes and fitness fanatics of all ages and divisions, serving as an educator to bridge the gap between rehab and strength and conditioning.

    How I crack my joints:

    The hand: First we will start with the hands as that is generally the most cracked area of the body. In the fingers there are three joints (I will call them top middle and bottom because I don’t really care enough to look them up), anyway they are cracked all the same. To crack the top most joint on any finger simply bend the finger at the 2nd joint so that the finger tip sits at the top of the palm (kinda like a bear print) then you take your index finger and thumb and pinch the knuckle (pushing it inward) You can do this for the top most joint and the middle joint. (you can also crack these joints by just pushing them against a wall or a desk or anything hard)
    The next joint is the joint that connects the fingers, this also includes the thumb. To crack these joints you just grab the finger and pull it.

    Wrist: To crack my wrists I do it either one of two ways. The first I put my elbow on the table and move my wrist in a quick circular motion or I rapidly shake my hands up and down.

    Toes: You can crack each toe individually just by pulling on them individually or you can take off your shoes go up on your toes and bring all your weight down on your joints cracking them all at the same time. I usually do a combination of both as sometimes my pinky and big toe don’t always crack.

    Ankle: To crack sit down and stick your foot out like a ballerina (feel your leg get really tight with your toe pointed outward) then move your foot in a circle and/or move your foot slowly up and down while pointing straight out.

    Elbow: To crack the elbow first touch your shoulder with your hand, then with the opposite hand hold your elbow. Then in a quick snapping motion take your hand off your shoulder and extend your elbow all the way outward while pushing upward on your elbow.(it sounds kinda complicated but its really not)

    Spine (waist): To crack this part sit in a chair with a good back and lock your legs with the chairs legs. Then turn all the way around to the left and right and it should crack. You can also lay down in a chair with your a*s on the edge and your neck on the top of the seat then cross your legs and tighten them up then push forward with your legs and you will hear a single crack right above your a*s.

    Spine (upper): To crack the upper part of the spine you really just need to know how to push your chest forward. To do that all you need to do is tense up and push away (generally the spine will make a curve. It really is just arcing your back and pushing down on your shoulders

    Spine (whole): This can be done two ways, the first way is to use another person to lift you with your arms across your chest (I don’t really like doing this) or you can get a really sturdy chair, arc your back and align the back part of the chair with each part of your spine then release all your weight and let gravity do the work. You can also crack the spine by laying all the ground and stretching while arching your back.

    Knees: I can’t crack my knees on command although I have tried a lot. Normally the only way I can do it is to just snap my knee like a kick, but that doesn’t always work.

    Neck: You can vigourously shake your head from left to right (which I don’t really recommend because I have hurt myself doing this) or you can put your palm on your jaw and push real quick and your neck will crack.

    Jaw (possibly ripping cartilage in the ear, I’m not really sure it just kinda happens): The way I do this is to tense up my muscles then just move my jaw around, when it works you know because the area right below your ear/above your jaw feels like it just got pulled apart. It feels soooo good though after awhile.

    Sternum (not entirely sure): To crack this I lay on the ground and push outward on my chest while simoutaneously stretching upward from my hips.


    • Nov 9, 2005
  • #1
  • hey everyone
    first off i have used the search option and didnt really get a good enought explaination
    a friend of my tried doing a gram from instructions on the net but didnt work, wasted a gram.

    has anyone got a proven step by step method to do it with pretty decent quaility gear.


    • Nov 9, 2005
  • #2
  • In a large metal spoon, combine 1 gram of cocaine and 1/2 gram of baking soda. Carefully fill the spoon with water to the 3/4 mark.

    Place the spoon with all three ingredients over medium high to high heat until all of the baking soda has finished bubbling out.

    Your cocaine freebase will appear in the bottom of the spoon in the somewhat murky colored water that remains. The freebase will be yellowish gold in color.

    Pour out the remaining water with any residue left floating on top. Fill the spoon with fresh cold water over top of the freebase. Now, with a sharp, non-serated knife, gather the freebase from the spoon in one full motion and let it fall onto a ceramic plate. Now your done with the spoon.

    Now, tilt the plate and let any excess water fall off. Don’t worry, the freebase will not move at all when tilted. With a paper towel, carefully wipe up any remaining water from around the clump of freebase.

    Run the same, non-serated knife back and forth over the freebase clump. It will quickly change from an oily yellowish gold clump into a rock hard white form within a minute or so. Once this happens, stop using the knife.

    Now, with a sharp razor blade, carefully scrape up the white freebase into a pile. With the bottom of a medium size metal spoon, carefully crush up the freebase into a fine powder.

    Now this next part is what everyone leaves out, but it is THE most crucial to obtaining pure freebase cocaine. If you omit this part, you WILL also be smoking freebase amphetamine and freebase ephedrine, most assuredly.

    Take a small drinking glass and fill it up with about 2 inches of fresh cold water. Now, pour your dry freebase pile into the glass of water. Stir up the freebase for a minute or so. This will remove all traces of amphetamine, methamphetamine, ephedrine and psuedo-ephedrine from your freebase because they will all dissolve in the water, while the cocaine freebase will NOT dissol
    [mod note: they will all dissolve into the water eventually]

    Hardly anyone knows about this step and it is the most crucial. Otherwise, no matter what step you decide to use for making freebase (albeit aluminum foil, ammonia, bi-carb, etc), you’ll be carrying all of those adulterants right on thru to the end. They will ruin your cocaine high, believe me!

    Once you have stirred the freebase and water for a minute or so, carefully pour out the water and freebase into a coffee filter paper. You can pour fresh water into the glass and swish it around to collect any freebase that got left behind when pouring it into the filter paper. Now, the only substance left behind in your filter paper is the most pure freebase cocaine you will EVER experience!

    Once the water has all gone thru the filter paper, you can pour the pure cocaine freebase out onto a clean plate. Let it dry for another 3-4 minutes or so and smoke away.

    Total time: 30 minutes

    Now, you can do it this way, or you can cut corners and try some other route. But, I challenge you at some point to try it this way and you will never try any other route again.

    I know you were looking for a quick route, but I just had to tell the correct one. Otherwise, your high will just consist of you just sitting there, heart racing, paranoid, amped out, dizzy and untalkative.

    Why not spend an extra 20 minutes and really enjoy the “true” experience?

    Good luck to you with whatever you decide.


    I would have bitched about not UTFSE, but im coked out and needed something to do. enjoy

    How to crack your back

    When a joint in your spine moves while you stretch or during spinal manipulation, you may hear a cracking noise. This sound is harmless, although manipulating your joints to make them crack can sometimes cause joint irritation. Lower back cracking techniques, or professional spinal manipulation performed by a licensed chiropractor, help relieve pain and tension in the back. However, severe back problems may require medication or surgery.

    Video of the Day

    Lower Back Pops When Stretching

    If your lower back pops when stretching, don’t panic. — it is normal for the joints in the vertebrae to make a popping or cracking sound with this type of movement. According to The Chiropractor’s Self-Help Back and Body Book, by Samuel Homola, when there is a binding or locking in a spinal joint, a cracking sound may occur when the joint is suddenly loosened through stretching or manipulation.

    The crack you hear is the sound of gases escaping the protective fluid barriers surrounding the joint. While it is normal, and not harmful, to experience some joint “popping” during stretches or other motions throughout the day, Homola cautions you not to get “addicted” to popping, as excessive manipulation may irritate your joints. If you experience pain when your lower back pops when stretching, see a health care professional.

    Stretching for Back Pain

    Whether or not you hear cracking sounds when you stretch your back, stretching is a good way to relieve back pain and prevent back injuries. Stretching exercises can improve back pain by relieving tension, increasing flexibility and building strength in muscles that support your spine.

    Several back stretches, including the shoulder squeeze and seated lower back rotational stretch, can be performed easily in your office chair at work. With its emphasis on gentle stretching and strengthening, yoga may be particularly beneficial for back pain sufferers. Some yoga stretches for the back include the cat pose, cobra pose and knee-to-chest pose. If you have had a serious back injury, surgery or osteoporosis, check with your doctor before trying any back stretches.

    Chiropractic Adjustment by a Professional

    Another therapy for back pain, based primarily on the manipulation of joints that causes “cracking,” is chiropractic care. During a chiropractic adjustment — lower back “cracking techniques,” a chiropractor will forcefully move the joints in your back beyond their usual range of motion.

    You may hear a loud crack when this happens, and afterward you may feel some pain relief. Chiropractic adjustment is safe when performed by someone trained and licensed in chiropractic care, although the effectiveness varies from person to person.

    Medical Treatment for Back Pain

    Although both stretching and lower back cracking techniques may help safely relieve back pain to some extent, you may require more intensive treatment if your pain is chronic or severe. See a doctor if your back pain is severe or doesn’t subside after three days. You should also seek medical treatment if you experience back pain following an injury. Most back pain can be treated without surgery.

    Your doctor may prescribe pain-relieving or anti-inflammatory medications which can help reduce a lower back cracking sound. In the most severe cases, when other treatments don’t work, surgery may relieve back pain caused by injury or musculoskeletal disorders.

    The back is a challenge—many people cannot feel those muscles working when they train. Find out more and try these 5 routines to build your back. fast!

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    How to crack your back

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    How to crack your back

    There’s nothing quite as stunning as a well developed back: muscles twisting everywhere like a road map, wide lats like a jet plane, and the lower back lit up like a Christmas tree.

    For me, a defined, fully developed back is one of the most amazing things in all if bodybuilding. Historically, people always say Samir Bannout was the first bodybuilder to clearly show the lower back (erector spinae) muscles in competition—this would be 1982 and 1983, the year he won the Olympia.

    There’s a picture of Arnold from his peak years in the 70’s in his Encyclopedia that clearly shows the erector spinae muscles, defined and reminding me of Christmas morning! In fact, his entire back looks amazing in that picture! Regardless, both men had great backs.

    Moving forward in history, quite a few top guys are known for great backs: Lee Haney, who was known for his great lat width; Dorian Yates, Flex Wheeler, Ronnie Coleman, and Dexter Jackson to name just a few.

    For me, a defined, fully developed back is one of the most amazing things in all if bodybuilding.

    In fact, a weak back, whether you compete or not, is a pretty serious weak point that makes a big difference in how you look. After all, what kind of bodybuilder doesn’t have wide, flaring lats? Of course, the back has to be thick as well. And let’s not forget the traps, what good is a weak most muscular pose?

    Training the back can be quite a challenge because many people cannot feel the back muscles working when they train. This is very common because you can’t see the back and your biceps are heavily involved in all back exercises. Many times you get a great biceps pump and little else.

    The secret to taking the biceps out of the picture is to visualize them as hooks. The other secret is to begin all movements with the back muscles instead of pulling with the arms.

    If you’ve been training long enough (you can flex any muscle at will) you start any back exercise by flexing the back and pulling with the back muscles first. By doing this, you will feel the back muscles working. If this continues to be a problem, you can try two things: a thumbless grip and/or lifting hooks. Both of these options can take the biceps out of it, putting more stress on the back.

    Back Anatomy

    Knowing what a muscle does is critical to training it correctly—with that in mind let’s take a look at the anatomy of the back:


    This is a very wide triangular shaped muscle that covers almost all of the muscles at the nape of the neck and a large part of the back. It originates in the occipital bone at the base of the skull and is inserted in the scapula and clavicle. The fibers of this muscle provide pull in three directions: up, down and in. Its function is to turn the head and raise the shoulders.

    Many people train traps with shoulders—I prefer this myself, but for the purpose of this article I’ll include it with back.

    Rhomboideus Major/Rhomboideus Minor

    The rhomboids originate on the spinal column and attach to the middle of the scapula. Their function is to bring the scapula in towards the spine, literally meaning to squeeze the shoulder blades together.

    Teres Major

    This muscle originates on the outer edge of the scapula and attaches to the humerus. It serves to pull the arm back.

    Latissimus Dorsi

    This is the largest muscle of the back. Fan or “V” shaped, they provide force in a number of body positions, these same positions can be duplicated on a pulldown machine using varying angles, that is, you can pull straight down, or in any leaning back position.

    They are attached to the upper end of the humerus and run down the vertebral column and pelvic girdle. The function of this muscle is to pull the arm downward. If the arm is in a fixed position, then the lats can pull the arm upward.

    Erector Spinae

    A group of muscles that give support to the spinal column. These muscles are: the longissimus, the spinalis and the iliocostalis. The function is to extend the spine.

    As you can see, the back is quite complicated. Yet, there are two main types of movements that work the back: pulldown movements and rowing movements. Then there are power moves, like the deadlift, snatch and power clean. These moves are more of a whole body exercise; they work much more than the back.

    I’ve always been a big believer in including at least one of these in your routine, not only because of all the muscles they work, but also because of the fact they cause a dramatic increase in the body’s natural production of anabolic hormones such as testosterone and growth hormone.

    The Split

    While it’s common to put chest and back together on the same training day—Arnold used to do this—it makes more sense to work back on it’s own day, followed by biceps and forearms. This allows you to focus all of your energy on back training only instead of “sharing” energy with another big muscle group like the chest.

    Bent-Over Barbell Row

    Since the biceps are actively involved in all back exercises it makes sense to work biceps after back. I like to include forearms with this workout but there is a theory that forearms are a little like abs in that you can work them more often then other muscles. While they are high endurance muscles that are involved in every exercise you do because of the grip required to hold the bar, I prefer to work them hard once a week with biceps.

    If you know my writing you know I believe in one workout per week per muscle group. This is because of my age and recovery ability and because I’m natural.

    Age and steroid use can change everything however, so I imagine younger guys and gals on steroids use more typical splits, hitting each muscle twice a week. That’s fine if it works for you, just be sure you are fully recovered.

    Remember growth only happens when you recover, not from how often you hit the gym.

    5 Sample Routines

    Performance Notes

    Deads should be explosive but under complete control up and slow on the way down. Use a full range of motion on chins, concentrating only on the back, not the biceps. Remember, they are hooks, nothing more. On bent rows—explosive up, hold and squeeze at the top, lower slowly.