Cracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back. More Dr. Jo back videos: https://www.youtube.com/watch?v=FBu618RuOto&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&index=2&t=0s

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The first way to crack your back is by using a foam roller. I like the ones that are slightly softer so it gives a little along your spine.

Next, you can get into a long sit position. This can also stretch your piriformis muscle and erector spinae muscles in your back. The twisting motion may help you get a pop in your back.

Then you can do an egg roll or a double knee to chest with a roll. This one is a little more difficult, but works well at getting your back to crack if you don’t have a foam roll.

Now you will sit in a chair and twist your body. Once you start the twist, get to the end range, and then do a quick push.

Finally, you can get a more gentle back manipulation on a swiss ball or therapy/stability ball. This is also a great stretch for your back.

Related Videos:

How to Crack Your Back:

Back Pain Relief Exercises & Stretches:

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

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5 Ways to Crack Your Back:

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