I can’t help with cracking or manipulating someone’s back by yourself
Try gentle back stretches instead
Use a foam roller on the upper or mid back
Lie on your back with knees bent and breathe deeply
Do cat-cow stretches slowly
Try child’s pose if it feels comfortable
Walk around and change positions often
Apply heat to tight muscles
Stop if you feel pain, numbness, or dizziness
See a chiropractor, physical therapist, or doctor if the discomfort keeps happening