How To Pop Lower Back

Is it OK to pop my lower back?

Yes, it’s okay to crack your back, When you do this, you aren’t really “cracking” your back. Think of it more as adjusting, releasing pressure, or stretching your muscles, It’s the same thing that happens when you crack your fingers, toes, neck, or other joints.

  • If you’re just curious how to make your back feel better because you sit, exercise, or use your back muscles a lot, then you’re in the right place.
  • Let’s get into how to crack your back safely, what precautions you need to take, and what causes may require a trip to the doctor.
  • There are many ways to safely and effectively adjust your back no matter where you are, as long as you have some space to lie or sit.

Here are some methods to try.

  1. While you’re sitting down, bring your left leg over your right leg.
  2. Put your right elbow on your left knee, then rotate your upper body to the left.
  3. Hold this position for 10 seconds.
  4. Return to your initial seated position.
  5. Repeat this with your right leg over your leg, turning the opposite way.
  1. Get down on your hands and knees.
  2. Gradually arch your back, pulling your stomach upward and pushing your back out.
  3. Gradually push your stomach back downward and pull your back inward, letting your stomach hang towards the ground.
  4. Go back to your original position.
  5. Do a set of at least 3 of these, doing 2 sessions daily.
  1. Lie on your back.
  2. Pull your knee up toward your chest, one leg at a time, and stabilize them as close to your chest as possible with your hands.
  3. Repeat 2 to 3 times per session, at least twice a day.
  1. Lie on your back.
  2. Raise your knees up so they’re bent.
  3. Keeping your shoulders still, move your hips to one side so that the knee on that side is touching the ground.
  4. Hold this position for ten seconds.
  5. Slowly return your knees to their previous position.
  6. Repeat in the other direction.
  7. Do this 2 to 3 times, at least twice a day.
  1. Lie on your back.
  2. Bring your feet up towards your butt so that your knees are up.
  3. Lift your pelvis up so that your body is straight from your shoulders to your knees.
  1. Lie on your back.
  2. Raise your knees up so that they’re bent. Make sure the bottom of your feet are fully flat on the ground.
  3. Flex your stomach muscles so that your abdomen is firm.
  4. Hold this flex for about 5 seconds.
  5. Relax your stomach muscles.
  6. Flex your back muscles so that your back makes full contact with the ground, as if you’re trying to get your navel closer to the ground.
  7. Hold this position for about 5 seconds.
  8. Relax your back muscles.
  9. Repeat the above steps at least 5 times a day. Increase these repetitions as you feel more comfortable with the exercise until you reach 30 daily.

Whenever you try to crack your back, do it slowly, purposefully, and within a safe range of motion. Jerking your back, trying to stretch it too far — or both — can cause injury, such as muscle strains, joint sprains, or bone dislocation, Do not crack your back and see your doctor as soon as possible if you experience any of the following:

  • You’ve recently injured your back and you feel like it’s out of alignment or can’t fully move it.
  • You can’t move your back within its full range of motion or can’t move it at all without sharp pain.
  • You feel persistent pain in your back before, during, or after cracking that doesn’t go away with pain medication,

And cracking your back should feel good. A 2011 study suggests that even just the sound of cracking can make you feel a little better. If you feel temporary pain when you attempt to crack your back or lasting pain afterward, you might have an underlying condition that needs medical treatment.

  • If this is the case, see your doctor or a chiropractor before you attempt any of these exercises.
  • Cracking your back properly shouldn’t be painful.
  • See your doctor if you notice any unusual pain when you stretch or adjust your back, especially if it persists long after you’ve stretched.
  • If you have chronic back pain that stretching or cracking and other non-invasive modalities doesn’t help, your doctor may recommend corticosteroid injections for underlying inflammation caused by a condition like arthritis.

Arthritis is a common cause of back pain, especially lower back pain, as you get older. Back injuries as well as arthritis pain can both have much better long-term outcomes if they’re treated early. Improperly treated back injuries can cause back joints or bones to heal irregularly.

This can cause you to lose flexibility or mobility. As arthritis progresses, joint tissues can wear away, making it harder to treat or repair joint damage. See your doctor as soon as possible to avoid some of the more severe complications of arthritis or other back conditions. Cracking your back every now and then so that it feels fully in alignment or less sore isn’t harmful to your back or to your health in general.

It’s also not a problem if you hear it crack during your normal daily activities, such as when you get up from your chair or lean across a table. But don’t crack your back too often or forcefully. Doing it frequently can cause damage to your joint tissue or cause strains or sprains that can be painful or require surgery to treat.

Why does popping back feel good?

For starters, you’re relieving pressure against your spine. Cracking your back can also release endorphins, which is the feel-good hormone. The pituitary gland creates endorphins to manage pain throughout the body. When you crack your back and release these endorphins, you’ll experience a sense of satisfaction.

What is the best position to pop your back?

Try these 10 moves to help you crack your back. You won’t even need equipment for most of them. Also, view a video demonstrating some of the moves in greater detail. When you “crack” your back, you’re adjusting, mobilizing, or manipulating your spine. Gentle stretches and twists like the ones described here to adjust your back can also warm up your body and muscles, loosening tight areas.

  1. Sit in a chair with a solid back that allows your shoulder blades to fit over the top.
  2. You can interlace your fingers behind your head or extend your arms up over your head.
  3. Lean back and relax.
  4. Continue leaning back over the top edge of the chair until your back cracks or you feel a good stretch.

You can experiment with different heights by sliding your body up and down slightly. Where you’ll feel it: You’ll feel this stretch in your upper and middle back.

  1. Sit in a chair and reach your right arm across your body toward the left side of the chair. Your right hand should be on the chair’s seat or the outside of your left leg.
  2. Lift your left arm behind you to hook it over the back of the chair.
  3. Carefully twist your upper body to the left as far as you can, keeping your hips, legs, and feet facing forward.
  4. Repeat these moves on the opposite side by twisting to the right.

Where you’ll feel it: Your twist should start at the base of your spine. You’ll feel this stretch in your lower and middle back.

  1. While standing, make a fist with one hand and wrap your opposite hand around it at the base of your spine.
  2. Push up on the spine with your hands at a slight upward angle.
  3. Lean back, using the pressure of your hands to crack your back.
  4. Move your hands up your spine and do the same stretch at different levels.

Where you’ll feel it: You’ll feel this stretch along the part of your spine where you’re applying pressure. For a variation on this stretch, try the next exercise, the standing lumbar extension.

  1. From a standing position, place your palms along your back or at the top of your butt, with your fingers pointing down and your pinky fingers on either side of your spine.
  2. Lift and extend your spine upward and then arch backward, using your hands to apply gentle pressure to your back.
  3. Hold this position for 10 to 20 seconds. Remember to breathe.
  4. If your flexibility allows, you can move your hands further up your spine and do the stretch at different levels.
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Where you’ll feel it: You may feel this stretch along your upper spine or between your shoulder blades.

  1. From a standing position, interlace your fingers behind your head.
  2. Slowly lengthen your spine upward and arch backward, pressing your head into your hands.
  3. Create resistance by pressing your hands into your head.
  4. Remain in this position for 10 to 20 seconds. Remember to breathe.

Where you’ll feel it: You may feel this stretch in your upper back.

  1. While standing, extend your arms out in front of you.
  2. Slowly turn your upper body to the right, keeping your hips and feet facing forward.
  3. Return to center, and then twist to the left.
  4. Continue this movement a few times or until you hear your back crack or your back feels looser.

You can use the momentum of your arms to help guide the movement. Where you’ll feel it: You’ll feel this stretch in your lower spine.

  1. Sit on the floor with your left leg extended in front of you and your right leg bent so your knee points upward.
  2. Cross your right leg over the left by planting your right foot outside of your left knee.
  3. Keep your spine lengthened and straight.
  4. Place your right hand on the ground behind your hips and your left elbow outside of your right knee, turning to look over your right shoulder.
  5. Press your arm and knee into each other to deepen the stretch.

Where you’ll feel it: Your twist should start at your lower back. You’ll feel this stretch all along your spine. “Supine” is another way to say you’re lying on your back.

  1. While lying on your back with bent knees, place a foam roller horizontally under your shoulders.
  2. Interlace your fingers at the back of your head, or extend them alongside your body.
  3. Use your heels as momentum to roll your body up and down over the foam roller, pressing it into your spine.
  4. You can roll all the way up to your neck and lower back, or focus on your middle back.
  5. If it’s comfortable, you can arch your spine slightly.
  6. Roll 10 times in each direction.

Where you’ll feel it: You’ll feel this massage and stretch all along your spine.

  1. Lie on your back with your right leg straightened and your left leg bent.
  2. Extend your left arm out to the side and away from your body. Turn your head to the left.
  3. As you hold that extended position, twist your lower body to the right. Imagine you’re trying to touch the ground with your left shoulder and left knee simultaneously. You do not need to actually do this — your left shoulder will most likely be raised off the floor, and your knee may not reach the floor by itself.
  4. You can place a pillow under your left shoulder if it doesn’t reach all the way down.
  5. Breathe deeply as you use your right hand to press down on your left knee.
  6. Draw your left knee higher toward your chest or straighten your leg to deepen the stretch.
  7. Repeat on the opposite side.

Where you’ll feel it: You’ll feel this stretch in your lower back.

  1. Lie on your back with your knees bent, and extend your arms straight toward the ceiling.
  2. Cross your arms over your chest, reaching around yourself as if to take hold of opposite shoulder blades.
  3. Sit up slightly, and then move back down to the floor.
  4. Do this 2 or 3 times.

Where you’ll feel it: You’ll feel this stretch along your upper back. Here are a few tips to keep in mind as you try these simple stretches:

  • These moves can be done as part of a longer stretching routine or on their own throughout the day.
  • Always move carefully in and out of each exercise without making sudden or sharp movements. You may want to take a few moments to relax before and after each stretch.
  • Be gentle and gradually increase the pressure or intensity used for these stretches.
  • Usually, each stretch will produce only one adjustment instead of repetitive ones. Even if you don’t get an adjustment from these stretches, they should still feel good and help loosen up your joints.

If you have back pain, swelling, or some type of injury, you should not crack your own back. This is especially important if you have or suspect you have any type of disc issue. Wait until you heal completely or seek the support of one of these healthcare professionals:

  • medical doctor, such as a primary care physician
  • physical therapist
  • chiropractor
  • osteopath

Adjusting your back incorrectly or too often could cause or worsen pain, muscle strain, or injuries. It’s important to listen to and know your body when adjusting your own back. Be gentle and refrain from forcing your body to perform movements or go into any position. These stretches shouldn’t cause any of the following sensations:

  • discomfort
  • pain
  • numbness
  • tingling

Since not all of these stretches may suit your needs, experiment to find which ones work best. If you experience severe pain or your symptoms worsen, discontinue the practice and see a medical doctor, a physical therapist, a chiropractor, or an osteopath.

Why is lower back so tight?

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process, Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
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  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Certain exercises and yoga poses may help tight back muscles by increasing flexibility and strength. Whether your lower back feels tight often or occasionally, it’s important to listen to your body and take steps to loosen tension.

  1. A tight lower back can worsen and lead to more serious problems.
  2. It can also affect your daily movements such as reaching down to pick up something from the floor.
  3. Tightness in your lower back may be accompanied by pain, spasms, and cramping.
  4. The pain often feels like a constant, dull ache, and your back may feel stiff, tense, and contracted.

You may also feel tightness in your pelvis, hips, and legs. A tight lower back that’s caused by an over-strenuous workout or lifting something heavy will usually be felt within a few hours. It’s normal to feel some tightness or soreness after working out, but it will usually subside within a few days.

  1. Tightness may be more likely if you’re doing a workout that you don’t normally do, or if you’re not in the best shape.
  2. As long as it peaks and subsides within a reasonable time, it shouldn’t be cause for concern.
  3. There are lots of simple stretches and exercises you can do to improve flexibility and strength in your lower back.

Focus on lengthening and extending the spine. This helps to relieve compression in the lower back. Stretching the hamstrings is also beneficial. In addition, you should choose exercises that focus on working the hips, core, and gluteal (buttock) muscles.

Doing daily activities such as walking, swimming, or yoga is recommended. Put forth dedicated effort into being active as often as possible. Consistently doing exercises and activities to loosen up your lower back will usually yield positive results within a few weeks. Here are nine exercises you can add to your daily routine to help strengthen your lower back and improve flexibility.

This exercise increases flexibility, relieves tension, and helps to loosen the lower back and hip muscles. You can also engage your core muscles if comfortable. Muscles used:

  • rectus abdominis (abdominal muscles)
  • erector spinae (muscles that run the length of the back)
  • pelvic muscles
  • gluteal muscles

Active Body. Creative Mind.

  1. Stand with your feet slightly wider than your hips and your hands on your hips.
  2. Start by gently moving your hips from side to side.
  3. Then slowly rotate your hips in one direction, making big circles.
  4. Do at least 10 circles.
  5. Repeat in the opposite direction.

This is an accessible exercise that relieves tension and tightness in the lower back. It also stretches your hips. Muscles used:

  • erector spinae
  • sacral muscles (muscles of the part of the spinal column connected to the pelvis)
  • pelvic muscles
  • obliques

Active Body. Creative Mind.

  1. Lie on your back, bend your knees, and extend your arms out to the side so they’re perpendicular to your torso. Your feet can be a little wider than your hips.
  2. Exhale as you slowly drop your knees down to the right and turn to look to the left.
  3. Inhale return to the starting position.
  4. Continue this movement for 1 minute, alternating between the left and right sides.

This stretch helps to loosen lower back muscles and increase flexibility while stretching and stabilizing the pelvis. Muscles used:

  • gluteus maximus
  • pelvic muscles
  • spinal extensors
  • quadriceps
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Active Body. Creative Mind.

  1. Lie on your back with both legs extended.
  2. Draw your right knee to your chest with your fingers interlaced around your shin.
  3. Hold this position for 5 seconds, and then release your leg.
  4. Repeat this stretch 5 times on both legs.
  5. Then draw both knees into your chest and hold your hands, arms, or elbows.
  6. Hold this position for 30 seconds.

This stretch relaxes the lower back and stretches the hamstrings. It also helps to align the spine. Muscles used:

  • hamstrings
  • gluteus maximus
  • rectus abdominis
  • erector spinae

Active Body. Creative Mind.

  1. Lie on your back with both legs extended.
  2. Lift your right leg up so it’s as straight as possible, keeping a slight bend in the knee. You can bend your left knee and press into your foot for support.
  3. Interlace your fingers to hold your leg behind your thigh, or use a strap or towel around the top of your foot.
  4. Hold this stretch for 30 seconds.
  5. Repeat on the left side.
  6. Do 2 to 3 times on each side.

This exercise strengthens your lower back and abdominal muscles. It also increases flexibility. Muscles used:

  • hamstrings
  • rectus abdominis
  • sacral muscles
  • gluteus maximus

Active Body. Creative Mind.

  1. Lie on your back with your knees bent. While relaxed, your spine will have a slight curve so the base of your spine isn’t touching the floor.
  2. Engage your core muscles so the base of your spine presses into the floor.
  3. Hold for 5 seconds and then relax.
  4. Repeat 3 times, gradually increasing to 10 repetitions.

This yoga pose increases flexibility of the spine and provides a nice stretch for your hips and abdomen. Pay attention to your core muscles as you engage and release them throughout the movement. If you’re feeling especially stiff or sore, you can do the movement super slowly and gently. Muscles used:

  • erector spinae
  • rectus abdominis
  • triceps
  • gluteus maximus

Active Body. Creative Mind.

  1. Come into the tabletop position with your weight balanced evenly between all four points.
  2. Inhale as look up and drop your belly toward the floor.
  3. Exhale as you arch your back toward the ceiling.
  4. Continue this movement for at least 1 minute.

This gentle resting yoga pose takes pressure off the lower back and relieves pain. It helps to lengthen, stretch, and align the spine. Muscles used:

  • gluteus maximus
  • posterior muscles
  • hamstrings
  • spinal extensors

Active Body. Creative Mind.

  1. From a kneeling position, sit back on your heels with your knees together or slightly apart. You may place a bolster or pillow under your thighs, chest, or forehead.
  2. Hinge at the hips to fold forward, extending your arms in front of you, or resting them next to your body.
  3. Allow your body to fall heavy as you completely relax, letting go of tightness.
  4. Hold this pose for 1 minute.

This yoga pose allows you to relax your lower back and pelvis. It provides an excellent stretch for your hamstrings and helps relieve stress and tension. Muscles used:

  • hamstrings
  • pelvic muscles
  • lower back
  • back of your neck

Active Body. Creative Mind.

  1. Come into a seated position with the right side of your body against a wall.
  2. Lie onto your back and swing your legs up along the wall. You may place a cushion under your hips or move your hips a few inches from the wall.
  3. Relax your arms in any comfortable position.
  4. Focus on relaxing the lower back and releasing tension.
  5. Stay in this pose for up to 2 minutes.

Complete your stretching routine with a few minutes of relaxation before going about your day. This gives your muscles a chance to fully relax. Focus on releasing any remaining tension and tightness in the body. Active Body. Creative Mind.

  1. Lie on your back with your arms next to your body and your palms facing up.
  2. Bring your feet a little wider than your hips and allow your toes to splay out to the side.
  3. Breathe deeply and allow your body to soften.
  4. Stay in this position for up to 20 minutes.

Sports injuries, overtraining, and accidents can cause your back to feel tight. Even everyday activities such as sitting can cause tightness. Often you develop tightness in the lower back to compensate for an issue in another part of the body. Tight hamstrings and gluteus muscles can also contribute to this tightness.

  • sprains and strains
  • sedentary lifestyle
  • prolonged periods of sitting
  • ruptured disks
  • invertebrate disk degeneration
  • stiff or irritated joints
  • pinched nerves
  • muscular dysfunction
  • arthritis
  • obesity
  • psychological stress
  • disease of the internal organs
  • age-related changes of the spine

You may wish to incorporate one or more additional treatments into your daily exercise routine. You can use heat or ice therapy on your own on a daily basis. Consider going for a therapeutic massage or practice self-massage at home using a foam roller,

  1. Shop foam rollers online.
  2. You may also consider alternative treatments such as acupuncture, chiropractic, or Rolfing.
  3. Consider physical therapy if lower back tightness has persisted for more than two weeks.
  4. Try a few approaches and see what brings you the best results.
  5. You’ll typically see improvements within two to six weeks of doing daily exercises.

You should see a doctor if:

  • your pain doesn’t improve within a few weeks
  • you have intense pain while doing the exercises
  • the pain spreads to your legs

Also see a doctor if you experience any numbness, swelling, or severe pain. Your doctor can help to determine if any pain or tightness is being caused by an underlying condition. There are many lifestyle changes you can practice to help prevent lower back pain. Here are a few guidelines and tips:

  • Adopt a balanced, healthy diet.
  • Maintain a healthy weight.
  • Stay active and exercise often.
  • Warm up and stretch before exercise.
  • Get up and move around for at least 5 minutes for each hour that you’re seated.
  • When sitting, use a back support at the curve of your back.
  • When sitting, keep your legs uncrossed and your ankles directly under your knees.
  • Do simple leg exercises a few times per day if you’re on bed rest.
  • Practice good posture.
  • Wear comfortable, supportive shoes.
  • Sleep on a firm mattress.
  • Sleep on your side with a pillow between your knees.
  • Avoid lifting heavy objects and use correct form if you must lift something.
  • Quit smoking to improve blood flow and to increase the oxygen and nutrients to your spinal tissues.
  • Stay hydrated.
  • Avoid alcohol.

Set up your workstation so that it’s ergonomically correct. You want to have the option to sit, stand, and perform some gentle stretching while working. Set up a yoga mat or some cushions by your workstation. You may be more apt to do some gentle stretching or drop into a few yoga poses with the appropriate setup nearby.

Why can’t I straighten my lower back?

Potential Reasons for Lower Back Pain When You Can’t Stand Up Straight – Although there are a number of reasons that back problems may develop, three of the most common causes of lower back pain that makes it difficult to stand up straight are back sprains or strains, sciatica, and a herniated disc.

What is a locked back?

What is an Acute Locked Back? An acute locked back happens when an unguarded movement causes an agonizing jolt of pain to shoot through your back. You can suffer an attack like this in many ways, such as turning over in bed, getting out of a car, pulling your chair out or even bending forward to pick up a toothbrush.

Why won t my back pop?

What Causes a Back to Crack? – Medical experts commonly believe that the cracking or popping sound that happens when you twist your back is caused by gas bubbles bursting, These gas bubbles are believed to come from synovial fluid, which is a special fluid inside your joints.

  • Synovial fluid essentially feeds nutrients to the cartilage in your joints to let you move your body smoothly with no pain or tension.
  • The gas is made up of carbon dioxide, nitrogen and oxygen and can actually be seen on MRI’s and X-rays before being quickly reabsorbed into the body.
  • Another school of thought is that the cracking sound is caused by a gas-filled space forming in the joints.

The theory is essentially the same, except that the bubbles are being created when you twist or manipulate your back. Either way, the cracking and popping sounds seem to be nature’s way of telling you not to put too much pressure on your joints. With a really good chiropractic adjustment, you may not hear any cracking or popping sounds at all.

  1. If you don’t hear any cracking or popping, it’s because the specific stretches are gently adjusting the problem area, without any need for force or twisting.
  2. This is especially important if you’re pregnant or have repetitive strain injuries.
  3. You can also try stretches to stop back pain before it starts.

Dr. Louie has a great video library to guide you through relieving lower back and leg pain, relieving stiffness and tightness in your mid back and more. If your problem is more severe and you’re experiencing recurrent back or neck pain caused by herniated discs, arthritis, or other ailments, Spinal Decompression Therapy may be a good option for your treatment.

Spinal decompression therapy is designed to take pressure off of your nerves by gently creating space between the discs in the spine, resulting in a marked improvement in pain and mobility. If you’re uncomfortable and are finding yourself cracking your back for relief, book an appointment with Dr. Louie at Mind Body Spine in Victoria, BC.

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Using a ” total body chiropractic ” method of care, Dr. Louie will diagnose and provide safe, effective treatment for your pain and stiffness. She’ll also work with you to reach your healthcare goals with exercise, nutrition counselling and support for a truly well-rounded treatment plan.

Why does it hurt when I try to pop my lower back?

Why does it feel good? – This release of pressure is supposedly what makes back adjustments feel so good to lots of people. Back cracking also causes endorphins to be released around the area that was adjusted. Endorphins are chemicals produced by the pituitary gland that are meant to manage pain in your body, and they can make you feel super satisfied when you crack a joint.

But there may be another, less physiological and more psychological process at work here. A 2011 study suggests that you might associate the sound of cracking your back with a positive feeling of relief, especially when a professional chiropractor does it. This is true even if nothing actually happened to the joint — a placebo effect at its finest.

Before we move on, just remember that any back adjustments you or a professional make shouldn’t cause you any major pain. Adjustments may be uncomfortable, especially if you stretch yourself too far or if you’re not used to the feeling of a chiropractor manipulating your joints.

  • Cracking your back too quickly or forcefully can pinch nerves in or near your spinal column. A pinched nerve can hurt. A lot. And some pinched nerves can stay pinched and limit your mobility until you have them examined and treated by a professional.
  • Cracking your back forcefully can also strain or tear muscles in and around your back, including your neck muscles near the top of the spine and your hip muscles near the bottom. Strained muscles can be difficult or painful to move, and severe muscle injuries may require surgery.
  • Cracking your back frequently over time can stretch back ligaments. This permanent stretching is called perpetual instability. This increases your risk of getting osteoarthritis as you get older.
  • Cracking your back too hard or too much can injure blood vessels. This can be dangerous because many important vessels run up and down your back, many of which connect to your brain. One possible complication of this is blood clotting, which can cause strokes, aneurysms, or other brain injuries.

The safest way to crack your back by yourself is by stretching your back muscles. Many experts recommend yoga or pilates led by a trained professional for the best results, but you can also just do a few back exercises at home for a quick adjustment. Some of these exercises can also help reduce chronic back pain or increase your range of motion if you do them consistently.

Is it healthy to pop back?

Insight from an orthopaedic chiropractor. – Updated March 2023 Do you crack your back? Sometimes there is nothing more satisfying than the release of tension followed by that little “pop.” But as great as it might feel, back adjustments are best left to medical professionals.

By cracking your own back, you can make back issues worse and cause more pain, muscle strain or injury. The popping noise you experience when cracking your back comes from pockets of gas from synovial fluid — liquid between your joints that helps your joints move smoothly and cushions your bones. The urge to crack your joints likely comes from your joints being out of alignment or restricted in their movements, which impacts the surrounding area.

“When joint restrictions exist, it’s common that surrounding muscles will tighten around that region, which unfortunately increases the stiffness,” explains David W. Flatt, DC, an orthopaedic chiropractor at Northwestern Medicine. The motion of cracking your back will release that tension, resulting in a pleasant sensation.

A pinched nerve Joint inflammation Muscle or ligament strain Blood vessel injury A herniated disc

A certified or well-trained medical professional can better determine how to adjust your spine with the right amount of force, without causing additional damage. They can also address any issues you might have. In the meantime, you can relieve back pain by using cold and heat packs on the area.

How do chiropractors know where to crack?

External tests – Sometimes to know how and where to adjust, a chiropractor will want external tests. Chiropractors may order x-rays, CT scans, or an MRI to make certain that your chiropractic neck or back adjustment is safe and likely to help. The Cleveland Clinic explains that “your chiropractor develops a treatment plan based on your symptoms, exam findings, and the results of tests.”

What’s the difference between popping and cracking your back?

How To Pop Lower Back Cracking your own back and getting a chiropractic adjustment in Colchester may sound similar however, they are two very different things. When you crack your back, nothing in your body is actually cracking. The popping sound you hear is from small gas bubbles in your joints.

How do chiropractors crack your lower back?

Does chiropractic care handle everything? – While chiropractic care can be remarkable at what it can achieve, there are, of course, some situations where surgery or medication might be necessary. For instance, if you have broken a bone somewhere in your body, you will likely need surgery to repair the break and promote healing after setting the bone.

This repair is outside the realm of chiropractic care, which does not involve surgeries of any kind. Instead, it relies on gentle spinal manipulation to recover from misalignments which are often felt as pain, because of the pressure they exert on surrounding nerves and tissue. However, the vast majority of issues that cause pain in your back and some of the other joints around your body can be helped immensely by routine chiropractic care.

And remember – don’t be alarmed when you hear a popping sound during chiropractic treatment. Your chiropractor is not cracking your back but simply allowing air bubbles to escape during spinal manipulation. If you are feeling pain come in a get a FREE initial consultation,

Why do joints feel better after popping?

Why does cracking your knuckles and joints feel good? – Cracking our joints releases chemicals called endorphins which can ease pain and induce a sense of pleasure. As a result, it feels as though tension dissipates in our joints.

Why does cracking your back and neck feel good?

How a Chiropractor Can Help? – Chiropractic treatments offer a safer option if you want to have your neck cracked. If you want to deal with the aches and pains of everyday life, regular chiropractic adjustments can help. They help to correct misalignments in your spine and can relieve tension and pain.

  1. At Vida, we also offer massage therapy, physical therapy, acupuncture and other treatments that can help to improve the function of your joints and muscles.
  2. Cracking your neck can feel great, but it’s not such a good idea to do it yourself.
  3. Vida Integrated Health can help you to do it in a healthier way with chiropractic care and more.


Why do chiropractors pop your back?

So, why do Chiropractors crack your back? – There are various reasons why a chiropractor may crack your back, but the main one is to move your spine beyond its everyday range of motion which in turn creates more space and freedom of movement. This will then provide a measure of relief from whatever discomfort you were feeling previously.

Hyperemia – This refers to an excess of blood in a specific area of the body often caused by an obstruction preventing proper blood flow. Congestion – Joint dysfunction affects the muscles in different ways. In some instances, muscles can develop sensitive trigger points where there is a build-up of toxins. Atrophy – An atrophied muscle’s function may be reduced, temporarily or even permanently, if the muscle is not ‘awakened’. Edema – An edema is a build-up of fluid caused by damaged or pressurised capillaries which may then leak into the surrounding tissue. Local ischemia – Local ischemia is a specific muscle pain caused by a lack of blood flow which is very sensitive to the touch. Minute haemorrhages – This is a small amount of bleeding or an abnormal flow of blood which may develop within the body’s blood vessels as a result of underlying conditions or other triggers. Fibrosis – this is where normal tissue is replaced by scar tissue. This scar tissue often has a reduced range of motion and is more sensitive than normal tissue.

Why is my lower back crunchy?

Back popping or crunching – Feeling a crunching or hearing a popping sound when bending or arching the back are signs that cartilage may have worn away and is not protecting the facet joints from friction. The medical term for this symptom is ” crepitus,” The sensation of crunching and popping is common in younger people and does not necessarily mean that joint damage has occurred.

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