Don't Crack Your Back! Try these Back Exercises & Stretches Instead

If you have certain diagnoses, you should not crack your back, so these stretches and exercises are a better alternative.


Bridges are a great way to start to loosen up your back and hips.

Stretches like single knee to chest, supine trunk rotation, and lower back stretching with a leg cross over will help relax tight back muscles that might be causing your back to be out of alignment.


Isometric exercises are a great way to not only strengthen your muscles, but also help adjust your joints if needed. Muscle energy techniques (MET) help to do this.


Finally, prone props should only be done if you know what your diagnosis is. They are good for disc issues, but not other ailments.

Related Videos:

Upper Back Pain Exercises & Stretches:

Lower Back Pain Back Flexion Stretches:

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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


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Don't Crack Your Back! Try these Back Exercises & Stretches Instead:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[ferrononferro]

Thank god ur right on time, i almost cracked my back for the time ....

[woozytax]

I have been cracking my Knuckles, wrists, Shoulder, neck, back, my leg and feet. I'm only 15 years old.

[AlexKnappy]

I found these stretches very helpful after a pretty uncomfortable lower back strain (and some poorly thought out cracking). Thank you very much for sharing these with such great explanations of each one! :)

[aminmed]

When I lay down on my back after a long day at work it just cracks with no effort

[larryhuff]

With your help Dr. Jo I feel way better... thank you for posting and sharing yo nowledge. Pls keep posting vids....you've made a big difference in my life, and I'm greatful for your help in aiding me and I feel better so thank you so much. God bless- and keep doing what you do thx again

[agrainofsalt]

Thank you so much ❤ I'm 16 and my back pain about 3 time a week, I've seen that cracking your back constantly is very harmful because of these stretches I can stop cracking my back and do these!

[kirstymacfarlane]

Thanks for these, I learned some new stretches! I've got stenosis and ddd so it's a case of a little bit of everything and creating a balance. I'm doing my yoga teacher training with my focus being working with less able bodied people, people who think they can't practice because of a, b or c. I was very lucky that my teacher was a retired physio so I learned a lot from her. I'm really excited to do this, I just want to help people in the same way that yoga helped me. My students will have to understand though that they really need to listen to their bodies, never mind who's better than you in class and leave your ego at the door. The latter is how most injuries occur in yoga and, I don't know if you practice, the best bit is nobody cares because you're too busy concentrating on what you're doing! Thanks for your videos Jo, much appreciated xx

[soniaho]

Thank you for sharing. My back cracks around the clock throughout the day. I don’t know why, I make simple movements and my back cracks. It’s bothersome and my back hurts. I will try these movements. Thanks Dr.Jo!

[sofiasousapires]

Remy looking very cool with green sunglasses!

[NosManJr]

Oh heck! I crack my back like 30 times a day! It always feels tight. NO GOOD!? 😢

[joesr]

I get this super annoying feeling in my back if I don’t crack it. And the stretch at 4:26 is how I usually crack my back

[nyagoahpuoch]

Hi so I’m 17 with scoliosis and been having my little sister crack my back for me (we have no experience) for a while now but it’s makes the pain way better. I’m afraid my scoliosis has gotten worse, I have neck pain and aches now

[waassimd]

Hi Dr Jo
Firstly i wanna thank you for this video & for ur help 🙏🏻
Secondly i wanted to ask you about my situation : well i’am 22 years old and i did a surgery for herinated discs L5-L4 ... and now am so much better .. but thing is, that know my back is cracking like a ... without pain ... i just feel like my back is really weak .. can this be from the herinated discs or just the muscles are weak & with this kind of exercices i can see an improvement ?
Thirdly am thinking of starting working out .. and going to gym and swimming pool ... please if there any advices i’ll be happy to hear you ... and what r the exercises that i should definitely avoid them.

Thank you 🙏🏻

[samuelroggers]

Hi DrJo! Im glad I found your video and I've certainly added some of these to my arsenal. I have a dire situation I was hoping you could assist with however. I will experience pain seemingly if I go without cracking my back, and then pain as well if I do, (cramps vs sharp). I've resorted to some bizarre extremes, hot coal treatments, ice baths/hot tub cycling, deep tissue massage devices, and wearing two weightlifting belts my entire 8-10 hour retail shifts at work, very tight. Im not really sure what I'm experiencing and was wondering if you had any insight?

[GoofyGoober]

Whenever I lie down flat for bed I get a soreness in my back for a couple seconds

[FloridaForForever]

Hey DoctorJo its been a while since I commented...I have a question regarding cracking...what can I do to help my body stop cracking on its own? Background is I had 2 spinal fusions in the past 5 years, ALL of my lumbar is fused, all of my neck cervical area is fused (motorcycle accident, drunk driver, I fell off and hit the road hard, bike was totaled), also needed shoulder rotator cuff surgery...last surgery, lumbar was almost 2 years ago...I can now walk a costco store without a walker...however I have RA, spinal stenosis, Disk degenerative disease, Scoliosis, and MS (which first they said that was fibro, then lupus, now MS, because I now have seizures, tremors too)...the cracking all over my body (even my fingers and toes) it startles me, fears me, am I breaking another bone...HOW can I strengthen my joints n muscles, to protect my bones? PS I am a young 61 years old...=) Thank you so very much for just being there for us healing folks! I work at home selling on ebay and somedays I struggle...and because of that I loose sales...if only I could do better there, because those sales pays for my medical needs, a real catch 22!

[darshansnkini]

Mam I am suffering from lower back pain from 1 month doctor said to to some exercise to make back stronger please tell me some exercise to get rid of lower back pain pleasee I am 15 and very depressed from this lower back pain

[jemeleeonnagan]

I cannot bow or move fast or normal may lower back is aching, somethings happen to my lower back this morning while doing my workout. Hope this will help. Do I need to rest for a week? or can I continue my workout tom?

[michaelw]

That pillow her head is on looks amazing