Can I Pop My Back While Pregnant?

As an Amazon Associate, I earn from qualifying purchases.

February 1, 2024 by Marjorie R. Rogers, MA (English), Certified Consultant

Cracking your own back while pregnant won’t cause any health issues if done correctly. If you do it safely and not too often. Stretches and exercises may help your spine, and heat or ice can help with pain.

However, manipulating the spine can cause harm to the ligaments that hold the vertebrae in place, resulting in instability of the joints or even damage to nerve roots. This could lead to serious complications such as sciatica or disc herniation. Additionally, popping your back puts extra pressure on an already strained abdominal area which can reduce blood flow and potentially hurt your baby’s development.

For these reasons, it is best not to attempt any type of self-manipulation when pregnant.

  • Locate the Area: To begin, identify where you need to apply pressure to “pop” your back. This can be on your lower or upper back, hips, or neck depending on which area is causing discomfort
  • Prepare Yourself: Once you have identified the target area, lay down flat on a firm surface and make sure that the area is comfortable and relaxed before attempting any movement. Make sure that both legs are bent at ninety-degree angles so that your knees are pointing up toward the ceiling.
  • Apply Pressure: Using either a tennis ball or an ice pack for extra comfort, place it directly onto where you feel discomfort and slowly start applying pressure until it feels like something has released in that region of your body. Keep applying gentle pressure for another minute after feeling this release as additional relief may come from doing so
  • Final Stretch: After applying direct pressure with an object such as a tennis ball or ice pack, complete one final stretch by gently moving around each side of your body such as rotating your head from left to right and then tilting it up towards the ceiling for about thirty seconds each direction until there is no more pain felt when stretching out these areas again

Can I Twist to Pop My Back While Pregnant?

Twisting your back while pregnant is not recommended, as it can potentially lead to serious injury. It may also cause the baby to become compressed, leading to issues with their development. Additionally, twisting can strain muscles and ligaments in the lower spine which are already under added pressure due to the extra weight of pregnancy.

To best protect yourself and your baby during this time, you should consult a medical professional before attempting any type of stretching or movement that could put additional strain on your body.

How Can I Crack My Lower Back While Pregnant?

Cracking your lower back while pregnant can be dangerous and is not recommended. If you experience any pain in your lower back during pregnancy, it’s best to visit a doctor or physical therapist for advice on how to manage the discomfort. In some cases, gentle stretching of the muscles in the affected area may provide relief without needing to crack your spine.

However, if stretching does not help alleviate any tightness or pain, then it would be wise to avoid cracking your back as this can cause further strain on an already vulnerable area. Additionally, you should never attempt self-massage techniques such as thrusting movements that could move vertebrae out of place while pregnant.

How Can I Crack My Upper Back While Pregnant?

Cracking your upper back while pregnant is not recommended as it can put too much pressure on the joints, which may cause discomfort or harm. It’s best to avoid any type of self-manipulation during pregnancy unless a healthcare professional recommends it. If you’re experiencing some upper back pain and tightness, there are other ways to help soothe the discomfort without cracking.

Gentle stretches such as shoulder rolls, chest openers and mild twists can help relieve tension from the area. Additionally, using a heating pad (on low settings) for 10 minutes at a time can help increase circulation in the area and reduce stiffness. Lastly, light massage therapy with an experienced masseuse who has experience working with pregnant women is another option that may provide relief without compromising safety.

Is It Good to Crack Your Back by Twisting?

Cracking your back by twisting is not recommended as a regular practice, and should only be done with caution. Twisting the spine can cause misalignments in the vertebrae and other tissues, leading to further pain and discomfort. It’s best to leave this type of stretching to professionals, such as chiropractors or physical therapists who are trained in proper body mechanics and know how much pressure to apply when cracking the back.

Additionally, it’s important to address any underlying causes that may be contributing to tension or tightness before attempting any form of self-manipulation.

Is it safe to pop my own back while pregnant?

Twisting to Crack Your Back While Pregnant

Twisting to crack your back while pregnant is generally not recommended, as it can cause potential risks for both the mother and baby. Doing so could put excessive pressure on the abdomen and lower back muscles, which may lead to a strain or injury. Additionally, twisting motions can disrupt necessary blood flow from the uterus to the placenta and baby, potentially causing harm.

If you are experiencing severe discomfort in your back during pregnancy, speak with your doctor about safe alternatives for relieving pain and tension.

How to Safely Pop Back While Pregnant at Home

When pregnant, safely popping back at home can help alleviate some of the discomfort associated with pregnancy. Start by lying on your back and using pillows to support both sides of your body as you start to slowly arch your back. You mustn’t put too much strain on any one area and try to keep movements slow and controlled.

If pain or discomfort arises, immediately stop and consult with a medical professional before continuing this exercise.

Can My Husband Crack My Upper Back While Pregnant

Yes, your husband can crack your upper back while you are pregnant. However, it is important to be mindful of the pressure he applies and to communicate with him about what level of discomfort feels safe for you. It is best if your partner has some knowledge or experience in massage before attempting this technique as incorrect positioning or too much force could cause harm to the mother and baby.

How to Crack Your Upper Back by Yourself When Pregnant

Cracking your upper back while pregnant can be a tricky endeavor. It is important to take extra care when doing so, as it may not be safe for you and your baby’s health. To safely crack your upper back yourself when pregnant, try using a foam roller or tennis ball.

Place the foam roller or tennis ball in between your shoulder blades and roll gently across the area for 30-60 seconds until you feel the tension release. Make sure you are taking slow breaths throughout this process and that you stop if any pain occurs.


Can I Pop My Back While Pregnant?

Cracking your own back while pregnant won’t cause any health issues if done correctly. If you do it safely and not too often.

Can My Husband Crack My Back While Pregnant?

Yes, your husband can crack your back while pregnant. But, It is generally not recommended for your husband to crack your back while pregnant due to the risk of injury to both you and the baby. Pregnancy causes significant changes to your body, making joints and ligaments more susceptible to strain. It’s safer to seek care from a healthcare professional.

Can You Crack A Pregnant Woman’s Back?

If performed properly and not excessively, self-back cracking should not lead to health problems. Incorporating stretches and exercises can benefit your spine while applying heat or ice can alleviate pain.


Popping back while pregnant won’t cause any health issues if done correctly. But, it is not recommended to pop your back while pregnant. Popping or cracking your back can be potentially harmful and may cause further complications during pregnancy. It is best to consult a doctor before attempting any type of manipulation on the spine while pregnant.

There are other methods such as gentle stretching and yoga that can help ease back discomfort without putting mother or baby at risk.

About Author (Marjorie R. Rogers)

The inspiring mum of 6 who dedicates her time to supporting others. While battling with her own demons she continues to be the voice for others unable to speak out. Mental illness almost destroyed her, yet here she is fighting back and teaching you all the things she has learned along the way. Get Started To Read …