Is Cracking Your Back Bad for You?

If you have back pain or stiffness, cracking your back might seem like a good way to get relief. It can help improve your mobility, but sometimes it does more harm than good. Gently cracking your back from time to time is generally safe. But if you do it incorrectly or frequently, it can worsen pain or cause injuries.

What happens when you crack your back?

Some people think that cracking your back shifts your joints or realigns your spine, but that’s not true.

Cracking your back releases tiny gas bubbles in your facet joints. These joints connect the vertebrae of your spine. But when you don’t move them for extended periods, pressure builds in the joints, and they become stiff. When you move your joints through their full range of motion to crack your back, tiny gas bubbles form from the release of built-up pressure. This causes the popping sound (called joint cavitation) you hear when you “crack” your back.

It takes time for pressure in your joints to build back up. You likely won’t be able to crack your back again for at least 20 minutes.

Are there benefits from cracking your back?

Cracking your back can help relieve stiffness and built-up pressure within joints. This can make movement easier and more comfortable. Stiffness is more likely to develop from poor posture, tight muscles, or lack of movement from staying in the same position for a long period of time. The goals of back cracking are to relieve pain and improve range of motion.

What are the risks of cracking your back?

In general, an occasional crack in your back is OK. But the methods used to crack your back must be gentle. Forcefully bending, extending, or twisting your back can lead to strain or injury. This is especially risky if you have spinal conditions, such as bulging or herniated discs or osteoporosis.

How often should you crack your back?

There is no rule about how often you can safely crack your back. You may feel stiff upon waking up or after sitting for a long period of time. In these cases, you might benefit from gentle movements to crack your back and reduce stiffness.

If you need to crack your back several times a day, you may have a more serious condition. Talk with your healthcare professional to discuss your symptoms.

When should you avoid cracking your back?

Cracking your back can sometimes cause more harm. This is especially true if you have spinal conditions. Forceful twisting to crack your back can irritate bulging or herniated discs, which can make pain and nerve compression worse.

If you have osteoporosis, you should absolutely avoid cracking your back — even gentle back-cracking stretches. Osteoporosis makes your bones brittle and weak, which increases their risk of breaking. Forceful motions should always be avoided, but gentler movements can also be harmful. Repeated bending and twisting motions can increase the risk of a compression fracture.

Back cracking, even when performed by a qualified healthcare professional, should never be done if you have any of the following conditions:

• Spinal fracture

• Spinal tumor

• Spinal infection

• Spinal cord compression

• Cauda equina syndrome

• Vascular compromise, including aortic aneurysm

How to crack your back safely

If you want to crack your back safely, use gentle movements. Avoid having another person apply force to your spine to try to crack your back. Without proper training, another person can cause injury.

If you believe you need help cracking your back, consult with an osteopathic physician, a physical therapist, or a chiropractor. These healthcare professionals are trained to provide proper joint mobilization and manipulation techniques.

Cat-cow

This yoga move helps move your spine into flexion and extension. If you have back stiffness from sitting for a long time, this exercise can improve your mobility.

• Step 1: Start in a tabletop position on all fours with your hands and knees hip width apart. Keep your wrists under your shoulders and your knees under your hips.

• Step 2: Inhale and round your back. Push your spine up toward the ceiling. Tuck your head down, and draw your belly button into your spine. This is the cat position. Hold for 5 seconds.

• Step 3: Exhale and arch your back, dropping your belly toward the floor and moving your head up to look toward the ceiling. This is the cow position. Hold for 5 seconds.

• Step 4: Repeat 10 times in both directions.

Thoracic extension with a foam roller

You may find yourself sitting or standing in a slouched or hunched position during the day. This posture limits your thoracic spine’s movement into extension. This mobility exercise helps promote healthy movement of your spine. It can safely crack your upper back if you develop stiffness from poor posture.

• Step 1: Place a foam roller horizontally on the ground.

• Step 2: Lay down with your back resting on top of the foam roller. Keep your knees bent and feet flat on the floor. Place your hands behind your head to support your neck. If this bothers your shoulders, you can cross them across your chest instead.

• Step 3: Take a deep breath. As you exhale, extend your back over the foam roller toward the floor.

• Step 4: Hold for 5 seconds, then return to the starting position.

• Step 5: Repeat 20 times.

Open-book stretch

The open-book stretch works on improving your spinal rotation. Your thoracic spine rotates more than your lumbar spine. But depending on where you are most stiff, you may experience a crack in your upper or lower back when performing this movement.

• Step 1: Lay on your side with a pillow next to you.

• Step 2: Place your top leg on the pillow. Extend both arms out straight.

• Step 3: Take a deep breath. As you exhale, lift your top arm and rotate your body away from the pillow. Open your arms wide while keeping your top leg pushing down on the pillow.

• Step 4: Hold for 5 seconds, then return to the starting position.

• Step 5: Repeat 10 times. Then switch to your other side, and repeat 10 more times.

When should you see a doctor about back pain?

Up to 84% of adults will have low-back pain in their lifetime. But ongoing pain and stiffness shouldn’t affect your day-to-day activities. Conditions like arthritis and disc issues can get worse over time. Talk to a healthcare professional if you have new or ongoing back pain. Seeking treatment early on can help reduce back pain from interfering with everyday life.

Why trust our experts?

Written by:

Kristen Gasnick, PT, DPT

Kristen Gasnick, PT, DPT, practices outpatient rehabilitation focusing on orthopedic injuries and post-operative recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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