How to Crack Your Back - Ask Doctor Jo

The first way to crack your back is using a medium to low height chair. If the chair is not padded, you might want to use a towel for extra padding. Put your hands behind your head, and lean back over the backrest of the chair where you want to pop your back. Taking a deep breath in and letting the air out as you lean back.

The next way to crack your back is by using your hands behind you. I like to call this the reverse Heimlich Maneuver. Clasp your hands behind you in the area you want to crack. The motion will be upward at an angle. Use a quick thrust when you do this, and taking a deep breath in and pushing when all the air is blown out helps.

Now here are some ways to do it with a foam roller. Make sure to prop your knees up when doing these. Put the roller horizontally on the ground where you want to crack your back when you lie on it. Put your hands behind your head again to protect your neck. Use a quick push when you lean back, and taking a deep breath in and pushing when all the air is blown out helps. You can also put the roller at an angle to get the rotational adjustment. Make sure you talk with your doctor or physical therapist to find out which way will work best for you.

Finally, lie down on your back. Try to keep your upper back flat on the ground through out this manipulation. Put one leg straight out, and then bend the other one up and over the leg that is straight out. Some people like to hook the foot onto the back of the knee to help support the leg. Put the opposite arm straight out to the side to help keep your upper back on the ground. Then take the hand of the same side, and place it on your buttocks area. You will push downward and pull over at the same time. Use a quick push when you do this, and taking a deep breath in and pushing when all the air is blown out helps.

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Lower Back Pain Back Flexion Stretches:

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Doctor Jo is a Doctor of Physical Therapy.

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How to Crack Your Back:

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 and its officers 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]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[maksimsmirnov]

Who else watching this cuz their back hurts after sitting so much in quarantine?

[guykl]

I discovered this on my own while I was stretching at school (this is my most liked comment ever. XD)

[Nanapoo]

The foamroller part was very helpful in relieving my back pain. When I heard it pop I was very surprised and just relieved. Thank you Doctor Jo...

[OzzyG]

Classic back crack with school chair 😂

[christinenayshsuarez]

Ive been doing these cracks for years 😂 Learnt it by my own. As long as there is a sound of cracking, that's good

[RizwanKhan_]

I have been doing this without even realising that this is a technique. Everyone can do this without fear. It's not too stressful on the bsck.

[miracleaniaaa]

I do this with my school desks lol, my back randomly started irritating me, and I felt this urge to pop it, so I leaned back without thinking tbh, and it helped so much.

[victoriapetkovski]

I just do it bc I like the sound... or when my back hurts after sitting or standing to long

[ginaleigh]

I do the twisting one the time and was worried that it was doing bad things to my back. Glad to know it’s alright, thank you!

[JeaneGenie]

I had wondered what became of Alanis Morissette, great to see she has crossed over to a career in medicine.

[CassieCross]

I do the first one when I’m sitting in school

[MekoBlu]

This just helped so much! I was suffering all day and this helped instantly!

[TheRedsox]

I never seen a doctor for back pain before and I learned these methods on my own naturally

[T.Y.S]

Its funny because back in high school, i used to use my chair in class, and crack my back the same way. I had no clue it was actually the right way ;). And by the way as you were explaining i tried doing that Push motion with my hands crossed in my middle of the back. It worked like a charm, i heard a nice pop right away. Thank you for the helpful tips :)

[cuk]

I ‘discovered’ that last one on my own and have done it regularly with good results

[ariel]

I use the foam roller technique. Feels really good, especially when there is a crack.

[KaNawogirusa]

That last one cracks my lower back like crazy, it is the best

[MW-tyzw]

I usually do the 6:15 one in bed while falling asleep. It feels so good.

[Qnsilta]

Holy moly, I have had a painful sensation in my lower back just like something is not in their own place down there, but I did this and the pain is gone! I heard and felt a very small pop and the pain is gone :)