When you roll out of bed or you stand up after an extended period on the couch, you may stretch a little and notice a painless cracking or popping sensation in your back. This noise you’re hearing is the release of different gasses like oxygen, nitrogen and carbon dioxide that exist in the synovial fluid around our joints. The reduction in pressure causes these gasses to move and form within the fluid, leading to that sound you hear.
Because this cracking sound is accompanied by a reduction in joint pressure, many people associate cracking their spine with discomfort relief, and they may actively seek to crack their spine regularly throughout the day. But is it safe to crack your spine, and should you be cracking it regularly throughout the day? We take a closer look at the safety of cracking your back in today’s blog.
The Safety Of Chronic Back Cracking
As is the case with a lot of our blogs, remember that the following is just general advice, and you’d be best served getting individualized advice from a specialist who can view your spine in person. With that said, in general, you aren’t going to be any worse for the wear if gentle stretching leads to a cracking or popping sensation in your neck or spine. The formation of these air bubbles within the synovial membrane is a natural byproduct of a reduction in joint pressure, so you shouldn’t fear normal cracking or popping that occurs with regular movement.
Our advice changes a bit if you are constantly trying to crack your back in order to relieve pressure. If you find that your back is always tight or tense and that you need to crack it to relieve pressure, it may be in your best interest to connect with a spine specialist or have a conversation with your primary care physician. If this is the case, you may be dealing with some muscular issues like weak, tight or imbalanced muscles. Oftentimes simple tweaks to your daily schedule can help alleviate these issues and make it so that you do feel like you need to constantly stretch and crack your back. Those adjustments oftentimes involve a combination of:
- Low impact exercise
- Gentle stretching
- Physical therapy
- Yoga
- Improved nutrition and hydration intake
- Weight management
- Posture improvements
When pursuing active treatments, it’s important that you are controlled and gradual in your efforts. Gentle movements with mild resistance are preferred to herky jerky twists and motions that end up increasing the stress on your spine. Careful alleviation of muscle tension and controlled strength training is best, as this will help reduce your likelihood of causing problems for the targeted muscles. The same goes for when you are trying to crack your back. Soft and controlled movements are better than just doing some fast trunk twists or neck movements. Be deliberate about your approach to relieving muscle tension and building muscle strength, and your back cracking woes will soon be a thing of the past.
In all, cracking your back typically isn’t bad or unsafe, but be controlled in your movements. Also, if you are chronically wanting to crack your back, bring this to the attention of your doctor or a spine specialist so they can see if other underlying factors are causing a muscle issue. It’s not a major concern, but it can lead to additional problems if you ignore chronic muscle tension or treat it incorrectly. For more information, or for help with a different spinal issue, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
