Back cracking: What you need to know

Spinal manipulation techniques apply pressure to move joints beyond their usual range of motion which can lead to an audible crack or pop. Some people relish that satisfying ‘pop’ they hear when they stretch out their back. But how does it happen? And is cracking your back bad for you?

“People like to ‘crack’ their back because it feels good, especially when they feel stiff, and it helps them achieve a sense of satisfaction,” explains GP Dr Amandeep Hansra. “It can release endorphins, and the sound and feeling can be addictive, which is why some people want to keep doing it. There is an assumption that hearing the ‘crack’ or popping sound means tension or tightness is released.”

That tell-tale popping sound accompanying a good spine crack might not mean what you think – but don’t worry, it’s not your bones making that noise!

“People often crack their back by twisting, leaning forward or leaning backwards,” Amandeep continues. “But the sound or feeling of your back cracking is actually thought to be related to air bubbles in the synovial fluid within our joints."

It’s completely normal for your back to pop and crack from time to time so there’s generally no need to worry. 

“When you crack your back by stretching or twisting, you stretch the capsules around the outer edge of the vertebrae, specifically around the facet joints,” Amandeep says. “This stretching allows synovial fluid within the joint to become more gaseous. As some gases are released, such as nitrogen, oxygen and carbon dioxide, they make a cracking or popping sound.” 

Is it bad to crack your back?

We might hear a loud popping or cracking sound when we exercise or bend, or when a health professional – such as a chiropractor or physiotherapist – manipulates our bodies to achieve the sensation. Spinal manipulation techniques apply pressure to move joints beyond their usual range of motion which can lead to an audible crack or pop.

So, whether it happens naturally or you force it, is cracking your back bad for you? 

Generally, it’s not a cause for concern, though cracking with too much force or too fast can have serious consequences such as: 

• Pinched nerves in or near your spine 

• Strained or torn muscles in or around your back and neck 

• Injured blood vessels (which can ultimately cause blood clotting, potentially leading to stroke or other brain injuries).

Crack your back too often and, there’s a chance you could stretch your back ligaments, which could increase your risk of osteoarthritis as you age. 

According to Cleveland Clinic, gently cracking your back once every few days — or even once a day — isn’t necessarily a problem. But if you’re doing it every few hours to relieve overburdened joints, that’s a sign of a repetitive stress issue that needs to be addressed. 

“Always speak to a professional if you need assistance, and don't be tempted to ask a friend or family member to crack your back for you, as they may use force or pressure that is actually harmful to your back,” says Amandeep.

“If you have ongoing pain or discomfort in your back, or any other concerning symptoms such as tingling in your arms or numbness, see your GP or physiotherapist,” adds Amandeep.

“There is no need to regularly crack your back and if you do it forcefully or too frequently, it can cause damage,” advises Amandeep.

Is there anything you should be doing instead?

If you want to safely relieve tension at home, gently stretching your back and doing some exercises is the best way to manage stiffness and flexibility issues, says Amandeep.

“Yoga, Pilates (or clinical Pilates with a physiotherapist), or just five minutes a day of simple back exercises are alternative ways to prevent back pain, tension and stiffness,” she advises.

When should I see a doctor? 

If popping or cracking is accompanied by pain or discomfort in your back it could point to another medical condition.  

• A pinched nerve: If you experience sharp or burning pain when your back cracks, you may have a pinched or trapped nerve in your spine. This happens when a disc or one of your vertebrae presses on the root of a nerve exiting the spinal cord. Along with the pain, symptoms can include numbness, or weakness in an arm or leg.  

• Osteoarthritis: A joint that consistently cracks, pops or crunches when you bend or arch your back could be signs of osteoarthritis. If the cartilage has worn away, it’s no longer protecting the facet joints located in the back of the spine from friction.  

• Locked facet joint: If your back feels ‘locked’ and makes clicking or popping sounds when you try to move, you could have a locked facet joint. 

• Recent injury: If you notice more popping and cracking after an injury, you should seek medical help to ensure there hasn’t been an undiagnosed structural change to your spine. 

Most of us will experience back pain from time to time. Whether it’s a muscle spasm, sharp pain, dull ache or a combination of all of the above, our article outlining the best ways to reduce or eliminate lower back pain could help.

Remember that most people recover quickly with little or no medical treatment.

While bed rest was once considered the best way to deal with back pain, the most up-to-date advice is to stay active and get back to work as soon as possible, doing it in a way that is safe.

When you are lying down, limit the time you stay in bed to a few hours at a stretch. Try putting pillows under your head and between your knees when lying on your side, under your knees when you’re on your back, or under your hips if lying on your front is the most comfortable position.

Unsure about choosing between a physio, chiro, or osteo? Consult your GP for tailored advice. Explore our First Choice network for physios to access a community of specially selected health providers who have agreed to set lower than average treatment fees for members.

If you have Extras cover and are making an appointment with a provider, contact us before booking to ensure they are recognised by nib and that you are entitled to receive a benefit before making a claim.

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.