Have you ever twisted your back to a certain degree and heard that satisfying pop (aka joint cavitation), or maybe you have the habit of doing it after a long day at your desk or when your back feels stiff? The instant relief after the satisfying pop may make you think it is good for you and keep doing it. As a professional chiropractor, I would like to introduce the potential risks of continuing to do it, and you may not even know about them! Let’s talk about why self-cracking your back isn’t as harmless as it seems, what’s really going on in your spine, and how a professional chiropractor does things differently to keep you safe.
The Hidden Risks of Self-Cracking
When you are twisting or stretching for the purpose of “cracking your back,” you might think you’re loosening up your spine. But here’s what could be happening:
Overly loose joints (hypermobility of the spine): The spine is held together by strong ligaments, kind of like sturdy ropes keeping everything stable. Repeatedly cracking your back can overstretch these ligaments and cause the spine to become less stable and overly mobile.
Damaged discs: The discs between the spine’s bones act like cushions to absorb different types of forces applied to our spine. Twisting too hard (extreme rotational force) will put intense pressure on the discs, potentially causing tears or bulges, which can lead to radiating pain, numbness, and muscle weakness.
Muscle strain: Some people may apply extreme force to their spine just for the purpose of the pop sound. This extra force can overstretch or even tear the muscles around your spine, leaving you with more soreness or an even worse condition.
It is very often that I see clients who mention more soreness after they purposely crack their back for instant relief. They always mention, “I crack my back every day, but now it hurts more than ever.” I hope these cases can increase your awareness that “self-cracking” may not actually bring you benefits but cause harm.
Let’s Talk About the Mechanism of How Self-Cracking Causes Damage
Our spine is made up of bones called vertebrae, with soft, jelly-like cushions called vertebral discs between them. There are 23 vertebral discs in total, and they act as shock absorbers during daily activities like walking, lifting, or even sitting. Each disc has a tough outer layer (called the annulus fibrosus) and a soft, gel-like center (the nucleus pulposus). They’re built to handle a lot of pressure, but they are prone to damage from forward flexion and rotation (flexing and twisting). When you are twisting your body to crack your back, you’re forcing your spine into positions it’s not designed for. Research shows that 3 degrees of rotation can start to cause tiny damage to the annulus fibrosus. Over time, this damage can gradually add up, leading to serious issues like a herniated disc that irritates nearby nerves. That’s when you might feel sharp pain shooting down your leg, numbness, or muscle weakness.
Think about it: Doesn’t what’s stated above sound like what you try to do for self-cracking, twisting your spine to an extreme degree to produce the pop sound? Every time you twist for that satisfying pop, you’re putting your spine through a risky workout without even realizing it.
How a Chiropractor Does It Differently Than You
Now, let’s compare self-cracking to what a professional chiropractor does. When you come to the office, chiropractors need to conduct a thorough assessment of your condition to identify the root cause of your issue before performing any adjustment on you. In our clinic, we utilize a detailed approach called the Gonstead system, which includes five steps: history taking, observation, instrumentation (checking for inflammation), static and motion palpation, and X-rays (if needed for your case). This allows us to have a clearer picture of your condition and helps us pinpoint the exact root cause of your issue.
When we perform an adjustment, it’s very precise. We apply the right amount of force to a targeted segment to correct the issue without overdoing it. Self-cracking, on the other hand, is like using a sledgehammer to crack a walnut. This usually involves extreme rotational force and affects multiple joint movements, muscle strain, and ligament sprain, which isn’t good for your body at all.
Protect Your Spine in a Smart Way
I would like you to pause for 3 seconds to think about the risks of self-cracking before you try to do it. The instant relief may make you feel good, but the hidden risks are something that definitely cannot be ignored. If you have any lower back issues, consider seeing a chiropractor who can conduct a thorough assessment and provide a specific adjustment that is safe and targeted. Your spine deserves care as well.
By Hans Chew, DC
References:
- Plauger G, Lopes MA. Textbook of clinical chiropractic: a specific biomechanical approach [Internet]. Williams & Wilkins eBooks. 1993. Available from: http://ci.nii.ac.jp/ncid/BA21160949