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Hinge Health member’s question:
I like to crack my back occasionally, but I’ve heard it’s bad for me. Is that true?
Hinge Health physical therapist Kim Anderson’s answer:
For the most part, no, cracking your back isn’t bad for you. Oftentimes, you’ll hear a little pop or crack as you stretch. This can happen naturally as you move. You may even feel a little bit of pain relief or improvement in your mobility. That popping sound when you stretch or have a professional crack your back is believed to be gas bubbles being released from the joints.
But you generally don’t want to crack your back forcefully or aggressively. I always emphasize with members that while occasional back cracking is usually harmless, there are certain conditions — like osteopenia or osteoporosis — where intentionally doing so can be problematic. That’s why it’s best to leave the cracking to a trained professional, such as a chiropractor, physical therapist, or osteopath. We use specific techniques to ensure it’s done safely and effectively and we screen for conditions where back manipulation may not be advisable.
Our Hinge Health Experts
Christynne Helfrich, PT, DPT
Kim Anderson, PT, DPT
How Can Cracking Your Back Alleviate Pain?
Cracking your back can ease tension from muscle guarding, which happens when your muscles tense up to protect an area from further injury or stress. If you have any restrictions in your joints that are causing you to have limited range of motion, whether from tight muscles, scar tissue, or inflammation, cracking your back can release tension.
Current research suggests that those feel-good effects you may experience after your back cracks are caused by the release of brain chemicals called neurotransmitters that block pain receptors, offering temporary relief. However, after that release subsides, the pain can return. That’s why it’s important to address the root causes of back pain — through movement and other conservative treatments.
When You Shouldn’t Crack Your Back
While occasional back cracking is generally harmless, there are certain situations where it’s best to avoid doing it intentionally. If you have a condition that affects bone strength, such as osteopenia or osteoporosis, cracking your back could increase the risk of fractures. If you have a history of spinal injuries, herniated discs, or nerve-related issues, self-manipulating your back could worsen symptoms or cause discomfort.
If cracking your back leads to sharp or persistent pain, numbness, tingling, or weakness in your arms or legs, it’s a sign that something more serious could be going on. See a healthcare professional. If you’re unsure whether it’s safe to crack your back, it’s best to leave spinal manipulations or adjustments to trained professionals.
Quick Back Pain Relief: PT Tips
Instead of intentionally or forcefully cracking your back, try these gentler techniques that can help release tension:
Foam rolling. If you lie back and extend over a foam roller that’s horizontal to your spine, you may hear some cracks, primarily in your upper back. Foam rolling can help alleviate tension in muscles, loosen up stiffness, and improve your flexibility. Even extending over your chair as you sit can help break up tension in your upper back muscles.
Rotational movements. Doing motions where you rotate your back, such as performing an open book rotation stretch, may cause some cracking and subsequent relief. You also rotate your back when you’re lying in bed on one side and switch to lie on your other side.
Reduce Back Pain Through Movement
Movement (strengthening exercises and stretches) is one of the best ways to prevent and treat back pain. Oftentimes muscle tension can be confused for muscle weakness. If a muscle isn’t strong enough, it has to work harder to do daily tasks. This achiness may lead you to believe you have a tense muscle that needs to be stretched.
Incorporating these targeted strengthening moves and stretches can help ease back pain.
Band pull aparts. This exercise strengthens your upper back muscles, which can support your posture and ease pressure from your spine.
Superman. This move targets your core muscles in your lower back. Superman pose strengthens your extensor muscles in your lower back, which help you stand up and lift things off the ground. A lot of people have weakness in these muscles, so this is a good one to target when you have low back pain.
Chin tucks. This stretch engages your deep neck muscles that are important for posture and supporting your head all day. Chin tucks can relieve tension in your upper back.
My Main Takeaway
Back pain can make everyday movements feel more challenging, but your body is adaptable and capable of change. If cracking your back brings temporary relief, it makes sense that you’d want to keep doing it. While cracking your back can be a good tool for temporary back pain relief and a boost in mobility, it’s not a long-term solution. Moving your body as well as strengthening and stretching key muscle groups in your back can improve pain and your ability to perform everyday activities.
Got joint or muscle pain? Hinge Health provides each member with their own physical therapist, health coach, and personalized exercise program so you can reduce your pain with a plan that’s tailored for your needs, goals, and ability. Learn more about Hinge Health’s digital physical therapy program and see if you're eligible. (There’s $0 cost to you because it’s covered by employers or benefit plans.)
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Kawchuk, G. N., Fryer, J., Jaremko, J. L., Zeng, H., Rowe, L., & Thompson, R. (2015). Real-Time Visualization of Joint Cavitation. PLOS ONE, 10(4), e0119470. doi: 10.1371/journal.pone.0119470
Gyer, G., Michael, J., Inklebarger, J., & Tedla, J. S. (2019). Spinal manipulation therapy: Is it all about the brain? A current review of the neurophysiological effects of manipulation. Journal of Integrative Medicine, 17(5), 328–337. doi: 10.1016/j.joim.2019.05.004
Boal, R. W., & Gillette, R. G. (2004). Central Neuronal Plasticity, Low Back Pain and Spinal Manipulative Therapy. Journal of Manipulative and Physiological Therapeutics, 27(5), 314–326. doi: 10.1016/j.jmpt.2004.04.005
Hendricks, S., Hill, H., Hollander, S. den, Lombard, W., & Parker, R. (2019). Effects of Foam Rolling on Performance and Recovery: A Systematic Review of the Literature to Guide Practitioners on the use of Foam Rolling. Journal of Bodywork and Movement Therapies, 24(2). doi: 10.1016/j.jbmt.2019.10.019