How to Crack Your Upper Back By Yourself When Pregnant? | Step By Step

Pregnancy can bring about various physical changes that can cause discomfort in different areas of the body. A common area of pain is in the upper back, which can be relieved by cracking your back.

For pregnant women, however, it is essential to approach this practice with caution and understanding of their changing bodies. This article will guide how to crack your upper back by yourself when pregnant safely and effectively.

Benefits of Cracking Upper Back

Cracking your upper back can be a great way to relieve tension and stress that can build up in the muscles and joints of the spine. Cracking your upper back helps to improve flexibility, reduce pain, and increase the range of motion in those who suffer from chronic neck or shoulder issues.

It is especially beneficial for pregnant women because it can help alleviate lower back pain that may occur due to extra weight gain during pregnancy.

Cracking your upper back can also lead to improved posture and better breathing patterns, which may help with sleeping problems associated with pregnancy. Cracking your upper back when pregnant provides numerous benefits for overall health and well-being.

How to crack your upper back by yourself when pregnant? Step By Step

You are cracking your upper back can be intimidating, especially when pregnant. But with a few simple steps, you’ll be able to do it safely and effectively. First, make sure that you’re in a comfortable seated or standing position.

Place one hand on the area of your upper back that feels stiff or tight. Then use your other hand to press gently into the back of your neck while pushing down towards your shoulder blade at the same time.

The next step is to slowly rotate around in circles using both hands on either side of the spine until you feel a popping sensation or hear a crack. Be sure to move as gently as possible and stop immediately if any pain occurs during this process. If necessary, take some deep breaths before trying again; this will help relax and loosen up any tense muscles in your upper back area.

1. Preparing to Crack Your Back

Make sure that you have adequate space. An area that is clear of furniture or other obstructions will allow you to move without the risk of injury or strain on your body. Secondly, warm up your muscles by doing light stretching exercises like shoulder rolls and arm circles. This will help reduce muscle stiffness and make it easier to get a good ‘snap’ when cracking your back.

2. Reaching the Right Position

The process is simple but requires positioning and caution to prevent injury or further discomfort. First, ensure you are standing upright with feet shoulder-width apart and a slight bend in your knees. Place both hands on either side of the spine at shoulder level with fingers pointing outwards towards the hips.

Recommended Frequency

When pregnant, it is essential to keep your body healthy and comfortable. One of the ways to achieve this is by regularly cracking your upper back. However, determining how often you should break your upper back can be tricky.

Cracking your upper back helps to reduce tension and alleviate pain in the neck and shoulder area. Doing so too often, however, can lead to overstretching muscles or even injury as relaxin hormones are released at higher levels during pregnancy, making joints more flexible.

As such, doctors recommend that you only crack your upper back once or twice daily when pregnant. You should also take extra care when performing this maneuver, as any sudden movements may cause harm to the mother or baby if done incorrectly.


Cracking your upper back when pregnant is a simple and safe procedure that can help relieve discomfort. Take care to avoid sudden jerking movements, and use light pressure to apply the desired stress. Ensure that you are comfortable, and be bold and repeat the cracking process multiple times if necessary. As with any other pregnancy-related activity, it’s essential to consult your doctor before attempting to crack your back.

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