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.