Advice

Popping” your back refers to the release of gas from your spinal joints, often accompanied by a crackling or clicking sound. While it can feel relieving, it’s important to do it safely, especially when lying in bed.

Safe Techniques in Bed

Knee-to-Chest Rock

• Lie on your back and pull both knees toward your chest.
• Gently rock side to side to relax tight muscles.
• You may feel a release in the lower back.

Supine Twist

• Lie on your back, bend your knees, and drop them to one side while keeping your shoulders flat.
• Hold for 30 seconds, then switch sides.
• This often causes a gentle, safe spinal release.

Pelvic Tilt Roll

• Lying flat with knees bent, gently roll your pelvis forward and back, flattening and arching your lower back.

Caution

Avoid forced or aggressive twisting. If you feel pain, stop immediately. Chronic or forceful popping attempts may do more harm than good.