nack stretch

How To Crack Your Upper Back By Yourself

After a long day standing or sitting, you may need to know how to crack your upper back by yourself. It helps to adjust and mobilize your spine and reduce back soreness. As a result, you feel refreshed to continue with your normal activities.

There are various ways to crack your own upper back. You can do a back extension, seat chair twist, back of chair stretch, or upward stretch. Also, foam roller stretches, standing spinal rotation, and supine twist helps. But before you crack your back, you should ask yourself is it safe and how often you should do it to avoid getting hurt.

Is Cracking Your Upper Back Safe?

A back crack is natural and happens to everyone. Therefore, it is safe to do it with care.

The spine has interlocking bones that help you sit, stand, bend, walk and twist. When these bones get fatigued, pressure and gases build up. As a result, they speak out from time to time through a back crack.

However, you should not crack your back now and then. You only need to crack your upper back once each day or every 3 to 4 days.

Cracking your back too often shows that your spine is overburdened. This is a medical case as you could be suffering from repetitive stress issues.

Besides, if you have back pain, swelling, or any injury type on your back, please do not crack it. Wait until you completely heal. You can also get advice from a professional like an osteopath or physical therapist.

8 Ways to Crack Your Own Upper Back

Here are several ways to release the pressure at your back;

Back Extension

You feel the stretch where you apply pressure along your spine as you do a back extension. Follow this procedure;

  • Stand and make a fist with your one hand and envelop it with your other hand at your spine’s base.
  • Ensure your hands are slightly upward, place pressure up on the spine.
  • Lean backward and use the force of your hands to crack your back
  • Work your way up your spine. Also, do the same type of extension at numerous levels.
back extension

Seated Chair Twist

This twist helps to build ranges of motion on your spine as it works on the muscles on your back. Besides, it helps your shoulders, neck, and hips. Follow these steps;

  • Find a chair and sit tall on it with your back straight. Let your hips and feet be facing forward too.
  • While the hips and feet remain in the same position, move your upper body slowly and comfortably to the right as far as you can.
  • Stay in that position for a few seconds and return to the center.
  • Repeat the same as you move your upper body to the left.

Back of Chair Twist

The back of the chair twist stretches your upper and middle back. You can do it at different angles by slightly sliding your body up or down on the chair. Here is the procedure to follow;

  • Get a chair and sit against its hard back allowing your shoulder blades to lie just above the top.
  • Put your arms over your head or lock your fingers together at the back of your head.
  • Lean backward and take a deep breath to relax.
  • Continue leaning backward over the chair’s top edge until you hear a crack on your back.

Upward Stretch

An upward stretch focuses the muscles, shoulders, and upper back. Follow these easy steps to crack your upper back;

  • Stand up and let your feet be shoulder-width apart
  • Place your hands at your head’s back with your finger interlaced.
  • Start leaning backward slowly. Go as far back as you can ensuring you’re still comfortable. Then, push your head against your hands.
  • Hold on for 10 to 20 seconds as you breathe, and your back will crack.

Seated Twist

Doing a seated twist helps to crack your upper back. The twist begins at your lower back and stretches across your spine. To achieve it, do the following;

  • Find a comfy place and take a seat. Bend your right leg so that your knee is up, and extend the left leg in front of you.
  • Place your right foot be outside your left knee.
  • Let your spine remain straight and lengthened.
  • Keep your right hand on the floor behind you, in line with your hips. And allow your left elbow to be outside your right knee.
  • Push your knee and arm against each other to create a deeper stretch that cracks your back.
seated twist

Foam Roller Stretches

When you do foam roller stretches, you release the tension in your upper back muscle to improve flexibility and motion range. Follow this procedure for foam rolling;

  • Begin by lying flat on your back, bringing your knees up and bending them. Then, position a foam roller under your shoulders in a horizontal position.
  • Extend your hands alongside your body or lock your fingers together behind your head.
  • With your body on the foam roller, roll up and down over it as you place pressure on your spine. Maintain your momentum by using your heels to move your body back and forth.
  • Focus on rolling your body so the foam roller reaches up toward your neck and down to your lower back.
  • Arch your spine a little if it feels more comfortable.
  • Roll 10 times in each direction to stretch and crack your upper back.

Should You Allow Someone Else Crack your Back?

Cracking your own back is safer than letting someone else do it. This is because the other person may exert much pressure on your back, leading to broken ribs and muscle strains.

You can only allow another person to crack your upper back when a professional is present. Experts such as chiropractors and physical therapists will help the person cracking your back to use the proper techniques.


Understanding how to crack your upper back by yourself correctly is vital. It helps to do it at the right moment and to follow the proper procedures. You can use different stretches to crack your upper back, including the back of chair twist, foam roller stretches, and upward stretch. Be careful when cracking your back, and in case of any concern, seek help from a professional.

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