How To Stop Annoying Back Cracking

How To Stop Annoying Back Cracking

I often get asked from people about how to stop their annoying back cracking. Some people experience random back cracking/popping throughout the day, whereas others have the urge to crack their own back multiple times a day. Which is actually a quite common issue. Lots of people experience back cracking or popping randomly throughout the day. In most causes this is harmless, but it can be annoying. Although, cracking or popping your back can be relieving, you do not want your back cracking multiple times throughout the day. The back cracking noise is due to cavitations of the spine. Cavitations are the same sound you hear when cracking your knuckles. Typically, the cause of random back cracking is due to underlying muscle tension. I discuss in detail the main causes of why your back cracks here.

To fix this issue you need to address the underlying cause of your muscle tension. There are multiple products on the market that can help target this issue, and fix back cracking. I have found products that have helped me with this same issue. This article is going to be discussing the best products that can fix and stop your annoying back cracking. 

How To Fix Annoying Back Cracking

To fix back cracking you need to first figure out the cause. Random back cracking can be due to muscular tension, arthritis, and even from a snapping tendon/ligament. However, self back cracking can be due to an addicting urge to crack your own back or the relief you get from doing so. Although, the most common cause is due to muscular tension. The muscular tension causes a build up of restrictions within the spine causing the urge to crack your back. The best ways to address underlying muscle tension is stretching, exercises, and using recovery tools such as foam rollers, inversion tables, massage guns, etc.

Best Products To Stop Annoying Back Cracking

Foam Rollers

Product
Muscle Master's Choice
LuxFit Foam Roller, Speckled Foam Rollers for Muscles '3 Year Warranty' High Density Foam Roller for Physical Therapy Exercise Deep Tissue Muscle Massage MyoFacial Release Back Roller (Blue, 24 Inch)
Hyperice Vyper 2.0 High-Intensity Vibrating Foam Roller for Recovery and Myofascial Release. Loosens Muscles, Relieves Soreness and Improves Circulation
Best Value
Yes4All EPP Exercise Foam Roller – Extra Firm High Density Foam Roller – Best for Flexibility and Rehab Exercises (24 inch, Black)
Prime
Muscle Master's Choice
Product
LuxFit Foam Roller, Speckled Foam Rollers for Muscles '3 Year Warranty' High Density Foam Roller for Physical Therapy Exercise Deep Tissue Muscle Massage MyoFacial Release Back Roller (Blue, 24 Inch)
Product Name
Prime
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Product
Hyperice Vyper 2.0 High-Intensity Vibrating Foam Roller for Recovery and Myofascial Release. Loosens Muscles, Relieves Soreness and Improves Circulation
Product Name
Prime
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Best Value
Product
Yes4All EPP Exercise Foam Roller – Extra Firm High Density Foam Roller – Best for Flexibility and Rehab Exercises (24 inch, Black)
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Foam rollers are a fantastic tool to release muscular tension around the spine and ribcage. This is why foam rollers are so effective, and can fix annoying back cracking. For those who don’t know, a foam roller is a hard cylinder shaped piece of foam that is designed to roll underneath your back. You lay on the foam roller and gently roll up/down your spine. People can also use foam rollers for their thighs, calves, arms, etc. Check out my complete guide on foam rollers here.

Most foam rollers are fairly inexpensive and don’t take up much space. At first it may feel a little weird or awkward, but it works well at relaxing muscles and mobilizing the spine. You may even hear a small crack or pop when using the foam roller on your back. This is normal and is not a cause for concern. I recommend starting by using a foam roller daily, and just roll it up/down your spine for a couple minutes. You can even do this multiple times a day for quicker results. After awhile you will notice that your back is cracking less and less, and you are getting less of an urge to crack your own back. This is the number one tool that can help stop your annoying back cracking.

Yoga Wheels
Muscle Master's Choice
Product
UPCIRCLESEVEN Yoga Wheel - Strongest & Most Comfortable Yoga Prop Wheel, Perfect Platform for Stretching and Improving Backbends, 12 x 5 Inch Basic
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Product
Risefit Dharma Yoga Prop Wheel for Yoga Poses, Wood
Product Name
Prime
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Product
Nature's Integrity Yoga Wheel 13" - [Elite Series] - Strongest and Most Comfortable Dharma Yoga Roller for Stretching, Back Pain, and Backbends - Thick Padding, Eco-Friendly, Exercise Guide Included
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A yoga wheel is very similar to the foam roller, but the unique shape allows you to better target the spine and ribcage. The yoga wheel is my personal favorite, and has really helped me loosen up the muscles around my back. The yoga wheel is a hard hollow wheel with rubber cushioning along the outside. They are very durable and can support up to 500lbs. The yoga wheel has a more direct contact point along the spine which can help mobilize and release the surrounding tissue.

The yoga wheel is an amazing tool to mobilize the spine and release muscular tension. This wheel will help extend the spine and expand the ribcage, which is important for a healthy spine. So you can see why this product would be crucial in stopping your back from cracking. I recommend using the yoga wheel daily along with stretches for your back. These combined will help release muscular tension and fix your annoying back cracking.

Inversion Tables
Muscle Master's Choice
Product
IRONMAN Gravity 5000 Highest Weight Capacity Inversion Table with NO Pinch Airsoft Ankle Holder and SURELOCK Ratchet System
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Product
Teeter EP-970 Ltd. Inversion Table
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Best Value
Product
Innova ITX9600 Heavy Duty Inversion Table with Adjustable Headrest and Protective Cover
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Prime
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Inversion tables are one of the best ways to decompress the spine. Throughout the day our spine is under so much compression and impact from sitting, walking, running, jumping, etc. So it is constantly being compressed and pushed in from these activities. This contributes to tension and ones of the reasons you feel the urge to crack your back. Inversion tables are extremely helpful in decompressing the spine. For those who don’t know, an inversion table is a device that you securely strap your feet/ankles in, and then you slowly tilt back and hang upside down. Sounds scary, but it really isn’t that bad! Check out my complete guide on inversion tables here.

To get the most results with an inversion table I recommend using it every single day. The only way to get lasting results from decompression is to consistently do it. After using an inversion table you will feel amazing, and maybe even grow an inch! Just kidding, but truly this product is a great way to relieve spinal tension and expand the ribcage.

Spine Stretchers
Muscle Master's Choice
Product
Prime
-
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Product
ChiFit Back Pain Relief - Acupressure Back Stretcher and Massage Ball Set - Comes with a ChiFit Gift Packing Box for Storage and Travel
Product Name
Prime
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Product
Back Stretching Device,Back Massager for Bed & Chair & Car,Multi-Level Lumbar Support Stretcher Spinal, Lower and Upper Muscle Pain Relief(Black/Blue)
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A spine stretcher device is another popular tool that helps decompress the spine. I really like the spine stretcher, because it is affordable, light-weight, and doesn’t take up much room. You can either lay on it or put it behind your back while sitting. So it makes a great device to use for your office chair or while at work.

When lying down on a spine stretcher, gravity allows the the top part of your body to gently relax on top of the spine stretcher. This will relax muscular tension and decompress the spine. You will be surprised how well this feels! I recommend using one of these daily or setting up your office chair with one. They are adjustable, so you can change the amount of curve you want. The spine stretcher can help fix back cracking due to the spine decompression and ribcage expansion.

Massage Guns
Product
Muscle Master's Choice
Theragun G3PRO Percussive Therapy Device, Handheld Deep Tissue Professional Massager 50% Quieter than G2PRO Muscle Stimulator For Pain Relief, Recovery, Enhance Performance & Energize The Body
OPOVE M3 Pro Massage Gun Deep Tissue Percussion Muscle Massager for Pain Relief, Handheld Electric Body Massager Sports Drill Portable Super Quiet Brushless Motor, Silver
Best Value
Massage Gun,Handheld Deep Muscle Massager,Cordless Vibration Massage Device Helps Relieve Muscle Soreness and Stiffness (Silver)
Prime
-
Muscle Master's Choice
Product
Theragun G3PRO Percussive Therapy Device, Handheld Deep Tissue Professional Massager 50% Quieter than G2PRO Muscle Stimulator For Pain Relief, Recovery, Enhance Performance & Energize The Body
Product Name
Prime
-
More Information
Product
OPOVE M3 Pro Massage Gun Deep Tissue Percussion Muscle Massager for Pain Relief, Handheld Electric Body Massager Sports Drill Portable Super Quiet Brushless Motor, Silver
Product Name
Prime
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Best Value
Product
Massage Gun,Handheld Deep Muscle Massager,Cordless Vibration Massage Device Helps Relieve Muscle Soreness and Stiffness (Silver)
Product Name
Prime
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A massage gun is extremely effective at reducing muscular tension and elimination knots/adhesions. The massage gun is like a personal massage that you can use anytime. Most massage guns have multiple settings, and max will reach up to around 3,000 percussions per minute. That is extremely powerful, and can speed up the process of releasing muscular tension. The amount of work that a massage gun can do in about 5 minutes would take about 30 minutes of foam rolling.

I recommend everyone should own a massage gun. You can use it all over your body not just your back. Most people use it on their legs, calves, arms, and feet. It is great for recovery tool to use after a long day or a hard workout. The only issue is it is hard to reach the middle of your back without someone else doing it. You are able to hit the upper back and lower back, but it definitely is hard to cover the entire back.

Peanut Massagers
Muscle Master's Choice
Product
LifePro 4-Speed Vibrating Massage Ball - Peanut Massager Combines Lacrosse Ball with Vibrating Foam Roller | Revolutionary Vibranting Roller for Deep Tissue Trigger Point Therapy (Black)
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Product
YOGU Peanut Double Ball or Set of 2 Firm Massage Lacrosse Balls for Myofascial Release, Trigger Point Therapy, Muscle Knots, and Yoga Therapy Massage Ball (1 Double Ball - Black)
Product Name
Prime
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Product
Sphyrna Lacrosse Massage Ball Double Peanut Ball Exercise Ball Fitness Ball for Deep Tissue Trigger Point and Myofascial Release Foot Massage Yoga Fitness Sport Muscle Tension Release (Green)
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Lastly, the peanut massager. Similar to some of the other devices like a foam roller, but the peanut massager is especially useful for hard to get areas. The peanut massager is two lacrosse balls connected in a rubber sheath. Lacrosse balls are very hard and solid, unlike a tennis ball which will squeeze down.

The peanut massager is perfect to reduce muscular tension directly along the spine. Between both lacrosse balls is a perfect groove that your spine fits in. I recommend getting a peanut massager to run up/down the spinal column. Most of the time this is the area of most tension, and a peanut massager runs perfectly along the spine. This is great to use on muscle knots and adhesions as well, because it is a small contact area that can provide direct pressure. That direct pressure is great on the spine to help mobilize tough segments. A peanut massager can mobilize and release muscular tension that may be contributing to your back cracking.

Final Thoughts

These products will definitely help fix your annoying back cracking, but you need to stay consistent. I recommend using these products daily or multiple times per day. That is the best way to see results, and you should pair these products with exercises and stretches for your back. It will take time, but you will see a difference in the muscular tension and noticeable cracking. If you are constantly feeling the urge to crack your own back, then these are the perfect products to use when you need that relief. Eventually, these products will help eliminate that urge. Remember stay consistent and be patient. You will be on your way to eliminating annoying back cracking in no time.

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