How to Pop Your Lower Back Yourself

Tips and stretches for when your lower back needs to pop

Co-authored by Eric Christensen, DPT and Luke Smith, MFA

Last Updated: January 30, 2023 References Approved

Seated Techniques

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Trunk Rotation

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Foam Roller Techniques

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Other Stretches

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Video

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Expert Q&A

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Tips

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Warnings

Lower back pain puts a damper on your day, and sure doesn’t help your motivation to exercise or stay active. Sometimes it feels like all you need is a quick crack to get your spine back in order. There’s a right way to pop your back, though, and all it takes is some quick, easy (and safe) stretches. We’ve compiled some of the easiest stretches you can do at home right now to find relief, at least until you can see a doctor for professional help.

Things You Should Know

Sit in a chair with your feet flat on the floor, and twist your torso slowly to the right and left.
Lie flat on your back and rotate your legs to the left and right of your torso to stretch your lower back.
Sit on the floor and lean backward over a foam roller positioned against your lower back, then roll your spine back and forth over the roller.

Method 1

Method 1 of 4:

Seated Techniques

1
Sit in a chair that has a medium to low back and no armrests. A chair or stool that doesn’t have armrests gives you more mobility to crack your back. Once seated, get into a comfortable position with your back straight and your feet flat against the floor.^{[1]
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Mayo Clinic
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- A dining room chair is a great option.
2
Clasp your hands behind your back and press for an easy option. Bring both of your arms behind you and interlock your fingers. Position your hands over your lower back or the spot that hurts. Slowly press your hands up and into your back to massage the spot. Continue to massage until you feel your back pop or crack.^{[2]
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- You may not hear an audible crack, but you should feel a difference.
- This is a gentle way to crack your back, and it may not work for everyone. If you’re still feeling discomfort, try another technique.
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3
Twist in your seat until you feel a gentle crack as another option. Sit up straight in your chair with your arms relaxed at your sides. Slowly twist your body to the left and reach your left arm around your body. Grab the right side of the chair with your left hand and gently pull your body into a deeper twist. Hold the pose for 10 seconds, then release. Then, repeat on the other side.^{[3]
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Mayo Clinic
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- Perform this stretch 3-5 times a day on both sides.
- If you still have discomfort after trying this stretch, you may want to try doing a trunk rotation or using a foam roller.

Method 2

Method 2 of 4:

Trunk Rotation

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Lie on your back with your left leg straight and your right leg bent. Stretch out on your exercise mat. Extend your left knee and bend your right knee at about a 90-degree angle. Then, spread your arms out at your sides for stability during your twist.^{[4]
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- Bending your right leg will work your right side. Later, you’ll switch legs and work your left side.
2
Bring your right leg over your left leg to gently twist your back. Take a deep breath, then exhale as you rotate your right leg over your left. Then, reach your left hand over your body and use it to gently pull your right hip to the left. Release when you feel your back pop or crack.^{[5]
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- Keep your shoulders and head flat against the mat while you’re doing the exercise. Only your lower body should be twisting.
- If you feel any pain, stop immediately. Do not stretch past the point of comfort.
Variation: Place your left hand on your right knee and pull it to deepen the stretch. Then, use your right hand to pull your left knee when you do the other side.^{[6]
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3
Repeat the stretch on the other side. Straighten your right leg and bend your left leg. Slowly rotate your left knee over your right leg, then use your right hand to pull your left hip to the right. Stop when you feel a pop or stretch.^{[7]
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- Repeat the stretch 2-3 times if you’re struggling to find relief. If your back is still bothering you after that, visit your doctor to find out why your back is hurting.
Variation: Bend both knees, and keep them together as you lower them first to the righ of your body, then tho the left.^{[8]
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Method 3

Method 3 of 4:

Foam Roller Techniques

1
Sit on the floor with your knees bent. Use an exercise mat if you need a little padding, but it’s preferable to choose a hard surface, like a tile or wood floor. Start in a seated position and bend your knees, with your feet flat on the floor. Keep your knees bent during the entire exercise so you don’t have a curve in your lower back.^{[9]
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- The foam roller won’t work as well on a soft surface, like your bed or carpet.
2
Position your foam roller under your lower back. Lean back slightly, and place the foam roller foam roller directly under the spot that’s bothering you. You may need to move it around a bit to find the right spot, so adjust it as you see fit.^{[10]
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- Always keep the foam roller perpendicular to your spine.^{[11]
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  Expert Source
  
  Eric Christensen, DPT
  Physical Therapist
  Expert Interview. 17 March 2021.}
3
Clasp your hands behind your head and lower yourself onto the foam roller. Use your hands to support your neck, since straining it could worsen your pain.^{[12]
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Expert Source

Eric Christensen, DPT
Physical Therapist
Expert Interview. 17 March 2021.} Then, slowly lower your upper body over the foam roller, as though lowering yourself during a sit-up. As the foam roller presses into your back, note how the roller applies pressure and relieves tension in your back.^{[13]
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- Simply lowering your body over the foam roller may be enough to pop or crack your back. However, perform additional stretches for added relief.
4
Roll your back on the foam roller using slow, gentle movements. For added relief, roll your spine across the foam roller. While lying back on the foam roller, use your legs to slowly push yourself back and forth. Feel your body rolling over the foam roller, and listen for a pop or crack.^{[14]
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- Keep your feet anchored to the ground to keep you stable as you roll your back.
- Relax your muscles as you use the foam roller. The more relaxed your muscles are, the better your chances of cracking your back.
Variation: Place your foam roller at a slight diagonal to help realign your discs, which can slide out of alignment. Roll your back over the angled foam roller. Then, adjust the foam roller and do the opposite diagonal.^{[15]
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Method 4

Method 4 of 4:

Other Stretches

1
Perform the knee-to-chest stretch. Lie on the floor or a yoga mat with your spine and shoulders straight and your feet flat on the floor, knees bent. Then, use both hands to pull one knee to your chest, holding the pose for 5 seconds. Release the pose, and repeat for the other knee.^{[16]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Repeat this stretch for each leg 2-3 times, and perform the repetitions both in the morning and at night.
2
Perform the cat stretch. Get on all fours, with your hands on the floor directly beneath your shoulders and your knees directly beneath your hips. Then, arch your back upwards, as though a rope wrapped around your abdomen were lifting you. Hold for a moment, then arch your back down toward the floor. Finally, return to the starting position.^{[17]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Repeat this stretch 3-5 times, and perform it twice a day.
3
Perform the bridge stretch. Lie on your back with your spine straight and your knees bent, and position your feet flat on the floor. Then, tighten your abs and raise them toward the ceiling, making a straight line from your chest to your knees. Hold this pose for as long as it takes to take 3 deep breaths, and slowly return to the starting position.^{[18]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Perform 5 repetitions each day, then add 1 repetition each day until you can perform 30 in a row.

Expert Q&A

Question

Is it good to crack your shoulders?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

It's not a great idea to pop your shoulders excessively since they already tend to move too much. If your shoulders are sore, it's better to focus on your mid-back—you can do this by lying a foam roller that's perpendicular to your back. Keep the roller at about bra line level while keeping your hips flat on the floor. Then, lean back or arch your back, which helps open up your mid-back and takes a lot of pressure off your shoulders.

Warnings

Don’t attempt to force a crack or push yourself beyond a comfortable range of motion, which may cause sprains or further injury.

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Don’t crack your back if you don’t know what’s causing your back pain. If you do, you may accidentally worsen your condition.^{[19]
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Don’t work out right after you crack your back. In some cases, this can increase your risk of herniating a disk.^{[20]
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