5 Effective Back Cracking Exercises for Lower Back Pain Relief & Reduced Tightness
- Jan 27
- 5 min read
If your lower back feels stiff, tight, or “stuck,” you’ve probably thought: I just need a good back crack.
Back cracking can feel great and provide immediate lower back pain relief, but many are under the impression they can only get this relief at a chiropractor's office.
Well what if I told you there are many ways to crack your back at home for lower back pain relief, you just didn't know the exercises to do it?
In this article, you’ll learn:
Why your lower back cracks
How to safely crack your back at home
Why back cracking alone doesn’t fix low back pain
What to do so relief lasts longer
Why Your Lower Back Feels Stuck or Needs to Crack
The joints in your spine are called facet joints (also known as z-joints). When these joints don’t move through their full range regularly, often due to prolonged sitting, stress, or stiffness, pressure can build up.
When a joint is moved into a position it hasn’t accessed in a while, it may briefly open or “gap,” releasing pressure and gas inside the joint. This creates the familiar popping or cracking sound in the lower back. This lower back crack feels great, which is why so many people want a back cracker for this release! However, is back cracking bad for you?
This is:
Normal
Safe
Very common with low back pain
In fact, joint manipulation is commonly used by chiropractors, physical therapists, and rehab professionals to help restore movement and reduce stiffness.
Understanding Low Back Pain (Why It’s So Common)
Low back pain is the leading cause of disability worldwide and one of the most common reasons people seek medical care.
In nearly 90% of cases, low back pain is classified as non-specific low back pain, meaning it isn’t caused by a single injury or structure. Instead, it usually develops from a combination of factors, including:
Joint stiffness in the spine
Disc stress or disc-related irritation
Muscle tightness and weakness
Increased nervous system sensitivity
Stress, fear of movement, and poor movement habits
Because low back pain is often influenced by how the spine moves and loads, symptoms can change with posture, activity, and exercise.
The good news is that most cases of low back pain are highly treatable. With the right combination of movement, mobility, and strengthening exercises, many people are able to return to lifting, running, and daily activities without pain.
5 Back Crack Exercises!
Exercise 1: Open Book Stretch
Open Book Stretch is a gentle spinal rotation exercise that helps relieve low back pain by improving spinal mobility and reducing stiffness. This is a great way to crack back by yourself.
It decreases tension caused by prolonged sitting and supports healthier movement in the back, making it useful for managing back pain and tightness.
How to Do the Open Book Stretch (Step-by-Step)
Lie on your side on the floor
Bend the top knee to 90° and keep it on the ground
Extend your arms in front of you
Rotate the top arm open as far as comfortable
Return to start and repeat on both sides
Why it helps:
Reduces stiffness in the joints
Improves spinal rotation
Provides gentle joint release
Helps calm protective muscle tension
This movement is especially helpful if you feel locked up after sitting all day.
Exercise 2: Windshield Wipers
Performed lying on your back with knees bent, this exercise gently rotates the lower spine and hips to get your back to crack.
How to Do the Windshield Wiper Exercise: Step-by-Step Guide
Lie on your back, arms out to the sides, legs bent at 90°.
Rotate knees to one side without touching the floor.
Return to center, then rotate to the other side.
Repeat for desired reps.
Why it helps:
Improves lower-back rotation
Restores hip contribution
Reduces tension from prolonged sitting
Encourages safe, controlled movement
These first two exercises are intentionally gentle, making them ideal if you’re very stiff or cautious with movement to get your back to pop.
Exercise 3: Buckle Up Exercise (Thread the Needle)
This movement combines extension and rotation, creating stronger joint gapping through the mid and lower back.
How to Do the Buckle Up Exercise: Step-by-Step Guide
Lie flat on your stomach.
Lift one leg to the side.
Push your chest up off the ground.
Lift the same-side arm and reach it underneath your body (“thread the needle”).
Hold briefly, return, and repeat.
Perform on both sides evenly.
Why it helps:
Improves spinal mobility (thoracic & lumbar).
Activates core and oblique muscles.
Engages glutes and hip stabilizers.
Creates a release/pop in low & mid back.
Enhances strength, mobility, and coordination.
Because this is more demanding, it should be done within comfort and tolerance.
Exercise 4: Supine Rotation With Glute Activation
How to Do It
Lie on your back with arms out wide for support.
Bend one leg and place the foot near the opposite knee.
Keep the other leg straight, then bend it and bring it across the body.
Try to touch the opposite hand with that foot.
Repeat on the other side.
Why it helps:
Improves lower back mobility and rotation.
Activates the glutes.
Stretches and opens the hips.
Engages the core for stability.
Helps release tension in the lower back.
This is important because weak or underactive glutes often force the lower back to work harder than it should.
Why You Should Also Crack the Mid Back (Thoracic Spine)
When the mid back is locked up. As a result, the lower back is forced to compensate, taking on more movement and stress than it is designed to handle. Over time, this excessive compensation can contribute to stiffness, irritation, and low back pain.
Restoring mobility in the mid back helps:
Reduce strain on the lower back
Improve posture and spinal alignment
Distribute movement more evenly through the spine
Exercises like wide-knee child’s pose and thread-the-needle restore both extension and rotation in the thoracic spine, helping the entire back move more efficiently and reducing stress on the lower back.
Why Back Cracking Alone Doesn’t Last
Cracking your back can provide temporary relief, but if you want it to last, you need to reinforce that motion. Without strength and stability, the body quickly stiffens again, which is why cracking alone doesn’t create long-term relief.
The Missing Step: Stability After Mobility
Once mobility improves, the spine needs stability to maintain those results.
Strengthening exercises help the body control movement, reduce excessive stress on the spine, and hold onto the range of motion gained from cracking or mobility work.
Dead Bug Exercise
Builds deep core control
Increases intra-abdominal pressure
Stabilizes the spine without excessive motion
Bear Exercise (and Single-Leg Progression)
Trains full trunk stability
Challenges anti-rotation muscles
Teaches the body to protect the spine during movement
Combining mobility (cracking) with stability (strength) is what makes results last.
Don't Miss This Part!
The above movements can help many people, but if the relief doesn’t last, it usually means you’re missing the right plan. What if there was a way to identify exactly which movements help your pain, which ones make it worse, and then guide you on what to do next for lasting results?
Our unique "Centralization Process" helps determine:
Exactly what is causing your pain
Which movements help
Which movements hurt
What needs to be addressed first and in what order
This approach has helped thousands recover and avoid injections or surgery.
✅ See on average a 37% reduction in symptoms in the very first session!
✅ Get a free demo with us following the link below!
Thanks for reading! -Dr. Grant Elliott
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