Breaking The Code: How To Safely Crack Back While Pregnant

Written by Daisy
Last updated:
Reviewed by Margaret

Pregnancy has every right to be celebrated, but while it is indeed an exciting and joyous time for everyone in the family, it does come with various physical discomforts. One of the most common complaints pregnant ladies experience is back pain. While it is not a serious health concern, it does come with inconveniences that can trigger stress.

In the hopes of helping individuals such as yourself, we present to you this article on how to safely crack your back while pregnant. You will learn various methods how to properly manage it, and the best and safest methods possible.

Is It Safe to Crack Back While Pregnant?

The simple answer to cracking your back while pregnant is yes, it is safe. Take it with a grain of salt, however, since there are still potential risks involved when not done right. In fact, many physicians do not recommend it. Twisting movements and sudden jerking motions may put pressure on the uterus, leading to complications such as premature labor. Moreover, some medical conditions, such as placenta previa or a weak cervix, may contraindicate cracking your back during pregnancy.

As mentioned earlier, the risks involved include putting pressure on discs between the vertebrae potentially causing herniate. This then can lead to nerve damage, causing a range of symptoms such as pain, weakness, and numbness. 

For these reasons, it is of utmost importance that you consult your physician or healthcare provider before attempting to crack your back while pregnant. It could mean the safety of your baby and your own.

Alternatives Ways to Cracking Back

Now that we understand the risks involved, let us dig into some alternatives that could help manage your discomfort.

  • Prenatal yoga and exercise: With its gentle approach in a workout, it could greatly help improve flexibility and reduce tension in the back muscles, thanks to its lengthening and stretching exercises.
  • Physical therapy: While you may have the urge to just sit or lay on the couch all day, it is highly discouraged as it can intensify your back pain even more. Let a physical therapist help you with exercises that are specifically made to manage back pains. 
  • Using a pregnancy pillow: Sleeping with even a slight discomfort may prove difficult, so using an extra support pillow could help align your spine while you sleep. It is a simple, yet effective solution that could mean having a good night’s sleep.

How to Crack Back Safely While Pregnant

If no other methods can ease the pain you are experiencing, then cracking your back could be the way to go. While we do stand by our statement that it is somewhat safe, we do urge you to ask for somebody’s help before continuing to do so. 

  • Child’s pose (Balasana): Kneel with your posterior resting on your heels with knees apart. You then lean forward until you’re resting on your forearms. Focus on your breathing while letting your head hand down.
  • Cobra Pose (Bhujangasana): When doing this pose, ask someone to help support you. This involves lying flat on your stomach, legs straight, and with the sole of your feet facing upwards. You then slowly arch your back as far as possible while not over-exerting yourself. Hold for at least 10 seconds and lie back on the floor. Repeat until you feel some relief.
  • Ab Crunch with Exercise Ball: It would be best to ask for assistance to make sure you won’t fall down doing this exercise. First, you sit on the ball, then walk forward until you feel your lower back is touching the ball. Your feet should remain flat and your knees bent while doing this exercise. You can either hold your hands to your chest or place them on the floor behind you for support. You then slide yourself up and down on the ball.
  • Standing Shoulder Opener: With this exercise, you will need a chair with a backrest. Stand behind the chair with a good space in between. Bend forward while placing your stretched-out hands on the backrest with legs straight and apart. Hold the position for at least 10 to 15 seconds, rest, then repeat.
  • The Bridge Pose: You will only need a mat when doing this exercise. You start by lying flat on your back, bringing your knees upward while carrying your body with it. Your feet should be grounded while doing this. Remain in this position for at least 10 seconds or as long as it’s manageable. Lower your body when done and repeat as much as you want. 

Can Your Partner Crack Back While Pregnant?

You might want to know that even with the help of a partner, the potential risks involved in back cracking are not eliminated and do not assure you of a safe result. It would help however if your partner has experience in physical therapy or has taken a course to learn the do’s and don’ts. 

Final Thoughts:

People tend to look for the easiest ways to crack your back while pregnant, and while some actually work, most of them do not and could even be harmful. Take the time to learn who can actually help you in this matter. If by any chance you don’t have the luxury to ask for an expert’s help, do the recommended exercises and poses with caution. If at any point you feel uncomfortable and experience any sort of pain or discomfort, take a rest and alert your partner if the pain is prolonged.

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Daisy Martinez, a Certified Financial Planner and mother of two, blends finance expertise from Ohio State and Anderson School of Management with hands-on parenting insights. Founder of "" and "", she's passionate about guiding parents in financial and parenting realms.

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