How to Crack Your Lower Back?

Most people crack their backs every once in a while, especially after a long period of sitting or lying down. Some people even crack their backs daily to release tension and alleviate stiffness. But, how can you crack your lower back safely, without causing strain or inflammation?

In this article, we’ll review how to crack your lower back in a safe, beneficial way. Keep in mind that if you struggle with back pain or have a diagnosed spinal condition, it’s best to consult your physician before attempting to crack your back. 

Table of Contents

How Do You Release Tension in Your Lower Back?

You can release tension in your lower back by performing gentle stretches, using heat or cold therapy, or cracking your back using a safe, proven technique. 

Stretches to Release Lower Back Tension

You don’t need to force your back to crack for relief from tension and stiffness. Instead, try these gentle stretches, which help with muscle tension without straining the spine:

  • Seated trunk rotation
    • Sit in a chair with your arms by your sides and your feet flat on the ground. 
    • Slowly rotate your torso to the right while looking over your right shoulder. 
    • Place your right hand on the back of the chair and your left hand on your right thigh to achieve a gentle stretch. 
    • Return to the starting position and repeat to the other side. 
  • Yoga spine twist
    • Lie with your back flat on the ground, your knees bent toward your chest, and your arms straight out to the side.
    • Bring your knees to the ground on the right side of your body at a 90-degree angle. 
    • Look toward your left hand and breathe deeply, remaining in this position for as long as it’s comfortable. 
    • Return to the starting position and repeat to the other side. 
  • Knee-to-chest stretch
    • Lie with your back flat on the ground and your legs extended.
    • Bring your right knee toward your chest, with your hands over the shin. 
    • Remain in this position, breathing deeply. 
    • Return to the starting position and repeat with the other leg. Repeat five times. 
  • Pelvic tilt
    • Lie with your back flat on the ground, your knees bent, and your feet flat on the ground. 
    • Active the deep core muscles to press the lower spine into the ground.
    • Remain in this position for five seconds before releasing. 
    • Repeat for three to 10 sets, depending on your pain levels and general condition. 

Heat and Cold Therapy for Lower Back Tension

Heat and cold therapy are time-tested home remedies for back pain. The right option for you will depend on the root of your discomfort, although heat therapy is usually the right choice to alleviate back tension. 

Using a heating pad, hot water bottle, steamed towel, or even a hot bath can safely administer heat therapy at home. This remedy works by boosting blood flow to the lower back muscles. Blood carries oxygen and nutrients to the area, promoting tissue repair. 

Additionally, low-level heat activates nerve endings that are sensitive to temperature, which then block pain signals in the lower back. This is a key reason why many people experience significant pain relief after applying heat to the injured area. 

Ice therapy is more effective when it’s applied immediately after your back tension appears. It can reduce inflammation in the area, helping to prevent swelling and further tissue damage. You may want to consider alternating heat and cold therapy to reap the benefits of both. 

For personalized heat and cold therapy guidance, contact your doctor. Note that you shouldn’t apply heat or cold to the back for longer than 15 to 20 minutes, and always wrap ice packs in a towel to prevent skin damage. 

What Causes Lower Back Tension?

Lower back tension can be caused by various spinal conditions, including spinal stenosis, herniated disc, osteoarthritis, and spondylolisthesis. However, back tension can also be caused by minor concerns like sprains, strains, and poor posture. 

Is It Damaging to Crack Your Back?

It can be damaging to crack your back if you do so too forcefully, too frequently, or in an unsafe position. 

Injuries that can result from cracking your back incorrectly include:

  • Nerve impingement: If you crack your back too suddenly or aggressively, you can pinch a nerve in the spine. This means the nerve is irritated or inflamed, often causing back pain, numbness, tingling, or weakness. These symptoms can radiate into the upper or lower extremities, depending on the location of the nerve. 
  • Back strains: Cracking your back can stretch or even tear back muscle tissue. This injury can temporarily limit your range of motion, causing pain and spasms. Usually, back strains heal successfully with at-home remedies. 
  • Inflamed joints: Forceful back cracking can cause inflammation within the joints of the spine. In the long term, this can elevate your risk of osteoarthritis, or “wear and tear” arthritis, which breaks down cartilage within the joints and causes ongoing pain. 
  • Disc injuries: Cracking your back incorrectly places excessive stress on the spinal discs. This can force the soft disc interior to press out through a crack in the disc’s exterior shell. Known as a bulging or herniated disc, this injury can cause ongoing back pain and neurological symptoms. 
  • Joint instability: Cracking your back often over time can elevate your risk of joint instability. This habit can stretch the back ligaments past their natural range of motion, eventually causing them to permanently stretch. Joint instability can increase your likelihood of developing osteoarthritis. 
  • Injured blood vessels: Aggressive back cracking can injure the blood vessels in your back, creating the risk of serious complications. Your back is home to many crucial blood vessels extending from the back to the brain.  

Alternatives to Prevent Damage from Back Cracking

Try these back-cracking alternatives to prevent lasting damage:

  • Leave it to the pros. If you want to crack your back to alleviate pain or tension, it’s best to talk to your physician, physical therapist, or licensed chiropractor. They may be able to crack your back safely or suggest a better alternative. 
  • Try gentle stretches instead. 
  • Cut down the time you spend sitting down throughout the day. Try to get up and walk around at least once per hour, and consider investing in a standing desk. 
  • Work on your posture to improve your spinal health and prevent muscle tension. 

How to Safely Crack Your Lower Back?

Safely cracking your lower back can release tension and make you more comfortable. One of the easiest ways to do this is while sitting in a chair:

  • Sit upright in a chair with your feet flat on the ground. Make sure that your back is against the back of the chair.
  • Interlace both of your hands behind both the chair and your back. 
  • Inhale deeply and on the exhale, extend your spine backward over the chair. 
  • Bend as far as you comfortably can, and remain in the position for a few seconds or until your back cracks. 

How Do You Unlock Your Lower Back?

You can unlock your lower back by stretching, doing yoga, safely cracking your back, or visiting a chiropractor for a professional adjustment. 

The stretches listed above to release lower back tension may also unlock your lower back. These movements work by improving back mobility and relieving stiffness. 

Yoga is often beneficial for a “locked” lower back because it involves a series of movements that stretch your muscles, reduce tension, and promote proper posture. Attending a guided yoga class can help ensure that you maintain proper form throughout a yoga flow and maximize the benefits for your tight lower back. However, many yoga flow videos are available online, including flows that are specifically devised for a tight lower back. 

Why Does My Lower Back Feel Like It Needs to Pop?

Your lower back may feel like it needs to pop because there’s pressure in the synovial fluid that surrounds the vertebrae. When your back pops, gasses in the synovial fluid are released, making a cracking or popping sound. 

Most people experience this type of back popping or cracking, and it’s completely normal. As long as you pop your back safely, there’s no need for concern. However, if the popping is accompanied by pain or neurological symptoms, like tingling in the extremities, it could indicate a problem in the spine.  

Lower Back Cracking and Spinal Stenosis

Lower back cracking isn’t a common symptom of spinal stenosis. However, joint cracking (also known as crepitus) can result from osteoarthritis, one of the most common causes of spinal stenosis. 

Osteoarthritis results from gradual wear and tear, and it causes the cartilage within a joint to break down. This can cause the smooth surfaces of a joint to become rough and may lead to crackling or grating with movement.

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If osteoarthritis affects the facet joints of the spine, it can gradually make the spinal canal narrow, leading to spinal stenosis. Other symptoms of spinal stenosis include:

  • Lower back pain
  • Sciatica, a burning pain that radiates through the buttocks and to the legs
  • Numbness, tingling, or weakness that radiates into the lower extremities
  • Cramping in the legs and feet

How Do You Stretch for Spinal Stenosis?

To stretch for spinal stenosis, avoid overextending the spine and use stretches specifically recommended for spinal stenosis. Examples include knee-to-chest stretch, trunk rotation, and pelvic tilts. 

Stretching can help spinal stenosis by improving blood flow to the spine, relieving muscle tension, and promoting improved mobility. Talk to your physician or physical therapist for a personalized spinal stenosis stretch routine.