How to Massage and Crack Your Own Back

Most people experience some level of back pain. You do not have to be injured to have back pain. Back pain can be caused from stress and tension.

Your bed can be what is causing your back pain. Sitting too much without getting up and moving around can cause you to get a backache.

Heavy lifting can strain your back. When you strain your back its more painful than having a backache.

Whether you have strained your back or you have a backache. You can get some relief by using this technique to massage your back.

How to Massage Your Own Back

You will need a ball. Most any kind of ball will work. The best ball to use is a basket ball as shown in the photo.

Stand with your back facing the wall. You can drop the ball behind your head and catch the ball with your back by leaning toward the wall. You might have to give it a few tries because you want the ball to fall close to the center of your back.

If you're having trouble getting the ball in the center of your back. Take the ball place the ball against the wall even with center of your back. Hold ball in place than turn around rolling the ball until the ball in comfortably centered.

Bend your legs to make the ball go upward.

Straiten your legs to get the ball to go downwards.

After you have perfected the up and down motion. You can go in a circular motion by incorporating the up and down motion with a side to side motion.

How to Crack Your Own Back

This technique is safe and effective.


Take both hands and place them under your arms but further down even with your breast.

Reach as far as you can toward the center of your back with both hands.

Hold your self like your giving yourself a tight hug. Your hands should be holding your lower shoulder blades.

Move your neck,shoulders and back around while you're squeezing yourself.

Slowly move your hands downward adding pressure. You should start to feel your upper back wanting to crack. In some cases your upper back will crack.

Stop hugging yourself.

Put your hands on your hips with your four fingers on your back and your thumbs toward your stomach.

Slid hands up as far as you can and add pressure while moving your back in a circular motion.

Take hands and place them on your ribs beside each breast with the palm of your hands on your ribs. Your fingers should be facing your breast.

Push in on your ribs until your back cracks. Work your way down toward your hips.

Note: your back may not crack the first time trying this technique. You must practice and find your own pressure points. Each time your back cracks take a break than start again where you left off.