After a long day of work, your back can be stiff and often in pain. A chiropractor can help with this, but an appointment is often expensive and is not always covered by insurance. Therefore, you might want to learn a few techniques to crack your back on your own. Doing so can relieve some of your back's stiffness and pain.
Stand straight up and raise your hands high above your head, with your hands grasping the opposite arm at the elbow. Push your chest forward and lean backward. This helps release your entire back and also helps stretch out the muscles.
Sit in a chair and keep your lower body perfectly still. Keep your feet on the ground. Twist behind yourself and try to grab hold of the chair back. Twist around the opposite way to crack the rest of your back.
Stand up and cross your arms in front of your chest as if you are giving yourself a hug. Extend each arm to the opposite shoulder. Try to move your fingers closer to the shoulder blades until you can no longer do so. You should feel the top of your back crack.
Lie on the floor so your back is flat on the ground. Move your hands to behind your head. Stretch your leg muscles out and take a deep breath in, then out. Simply releasing your breath can pop your back.
Twisting too far while performing any of these steps can cause increased back problems. If you are not physically fit, you should contact your chiropractor before attempting to crack your own back.