How To Crack Your Neck And Back By Yourself | Advice From A Doctor Of Physical Therapy

Manipulating, adjusting, or “cracking“ your spine can be an effective means of alleviating pain and/or tightness in your neck and back. These are some simple techniques you can use to effectively crack your own neck or back and find relief to the discomfort you may be experiencing. Keep reading below for links to the foam roller as well as other videos you may find useful!

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HOW TO CRACK YOUR NECK AND BACK
0:00 Anatomy and Background
1:42 Disclaimer
3:20 HOW TO CRACK YOUR NECK
5:36 HOW TO CRACK YOUR UPPER BACK
11:37 HOW TO CRACK YOUR LOWE BACK

DISCLAIMER
Before attempting to crack your own spine, you should see a professional (doctor, physical therapist, chiropractor, etc) to diagnose the cause of your pain/symptoms. There are certain spine diagnoses that should not be adjusted and you need to be sure cracking your spine is an appropriate treatment for your condition.

As a general rule - if you’re experiencing any radiating symptoms (numbness, tingling, or pain) in your arms (from your neck) or your legs (from your lower back) you should avoid joint self-mobilizations and consult your medical professional for an appropriate treatment.

WHY DOES MY NECK/BACK CRACK?

While it hasn’t been proven for sure scientifically yet, there are two main theories as to why your spine “pops“ when it is adjusted.

1. Release of gas pressure within the joint capsule
2. Tendons/ligaments realigning.

Call it what you will, cracking/adjusting/manipulating the joints in your spine can offer significant relief from tightness and pain that you may be experiencing. This could be from a decrease in pressure or improved alignment.

HOW TO CRACK YOUR NECK AND BACK

Regardless of which area you need to have mobilized, the mechanics of doing it are all the same. You want to take the joint to it’s end-range of motion, and then add a quick, slight overpressure. This will be true for all the areas of your spine including your neck, upper back, and lower back.

HOW TO CRACK YOUR OWN NECK

1. Lateral flexion - This is the “first phase” and “less-aggressive” phase of cracking your neck. This is an effective mobilization for many people.

2. Lateral flexion with rotation - adding the rotation component to the lateral side bend is an effective way to enhance this mobilization. If the straight lateral flexion version wasn’t effective, you might get a few cracks or pops to your neck from this method.

HOW TO CRACK YOUR OWN UPPER BACK

3. Seated rotation - one of my personal favorite mobilizations for your thoracic spine. Take it to the end range of rotation and then add a little overpressure to loosen up those mid-back joints.

4. Foam roller - foam rollers can be an effective means of mobilizing your spine. Just make sure you get your shoulder blades protracted forward out of the way to foam roll on your spine.

5. Over a chair - leaning backwards over a chair with a firm back can be another effective means of mobilizing your upper and middle back.

HOW TO CRACK YOUR OWN LOWER BACK

6. Lumbar rotation - remember you can vary where you primarily kneel the stretch based on how high you raise your knee.

Performing these adjustments to your back and neck can be a very effective means of releasing pressure and tension in an area. I hope these techniques help you achieve your pain-free goals.

Did you try any of these techniques? Leave me a comment below with your opinions and questions! Be sure to also LIKE this video and SUBSCRIBE to Tone and Tighten here on YouTube.

[prasannalimbu]

Damn my friend is so relaxed he been in bed for a week

[lalavieenrose]

I tried this on my friend. It worked so well that she immediately fell asleep. Thank you for the quick tutorial :).

[SinRaeyan]

Omg. I get tension migraines and I have had one all day and that neck stretch... Heaven sent. I needed this video.

[YouTubeIsTrashAssGarbage]

Damn! The pop was so loud it scared me a little haha... and uh.. why am I floating?

[creamy]

I did it on my friend and it was the loudest crack ever oml he looks so relaxed his chest isn't even moving

[thekiddcarlos]

Instructions uncleared, I’m in heaven with my grandma

[jungkook-onlc]

I cracked my neck and my elbows popped

[gothicgarfield]

Been doing this for two weeks, it really helps! Almost no pain anymore. Nothing ever cracks though, feels more like a good stretch!

[trknight]

I use to get the best pops in my back in HS with this attach to seat desk

[imsoactive]

I cant crack my back in that position. My stomach is in the way

[UPCOMINGames]

Did the "neck and back crack", you can now send flowers to the hospital, room 112. Thanks!

[strongmanpanda]

I suffer with serious joint displacement that has left me wheelchair bound for the last 7 years, and sadly, will for the rest of my life, I have had 3 years of intense physio, some private, and some NHS (I'm UK based) and all their advice was good, but, I found out that the tension builds up so bad in my spine, it blocks the nerve channels, sometimes leaving me temporarily paralysed in my legs.

I've been on strong pain killers (oxycontin) for 5 years, which makes it bearable, but the side affects make it worse.

I tried your video, as having a massive flare up that left me hospitalised for 10 days, and wow.

You sir, are a god, this single video has helped me more than 3 years of physio.

I cannot thank you enough.

[Dretaylor]

High school desks work great I miss those blue and tan desks

[legendarypillow]

Thanks man, I fell asleep for five hours and I woke up to a light shining in my face and a nurse right above me!

[ResearcherJournalist]

Thank you, ive been searching everywhere for a clear and simple explanation on how to crack the neck...and yes i got a huge pop in my neck, the pain that was going down the right side of my neck into my traps and upper back has now vanished. It has been driving me mad for weeks. Thank you!!!! (Please do more videos on any other self adjustments you know of)

[henriponcelet]

Arrived on this video out of hope but your first manipulation for the neck has literally given me instantaneous relief for my chronic tension headaches that have been plaguing my life for the past two years... I know it’s bound to return but the feeling of knowing there’s something I can do that works... absolutely priceless!
Thank you so so much.

[yukzdoe]

Thank you so much! I've been playing band for 5 years and my back hurts too much when I sit straight on a chair. This helps my burning! Thank you!! You get a like and a new subscriber!

[localtavernsluteplayer]

I saw the white of his shirt and thought he was a back breaking priest

[flqshmobez]

Nobody:

The one girl in the class that wants attention:

[rdb]

My brother tried the neck one.
He's been so relaxed, he hasn't got out of coffin in 3 years.