The average person is born with 33 vertebrae, but most adults only have 24 since some of the lower ones fuse together over time. Your vertebrae are divided into sections: your cervical spine your neck bones , your thoracic spine the upper part of your back , your lumbar spine lower back , your sacrum which joins with your pelvis , and your coccyx tailbone.
Your vertebrae connect with each other at the back via flexible joints, and rubbery cushions known as discs are in between each one to provide some cushioning. The most widely believed theory comes down to pockets of gas that hang out in your joints.
This isn't the same kind of gas that escapes from your body after you've had a ton of beans or protein bars This gas comes from a lubricant inside your joints known as synovial fluid , which helps give nutrients to the cartilage in your joints to help them glide smoothly.
When you apply force to your joints, pressure can build up and turn into dissolved gases like oxygen, nitrogen, and carbon dioxide. The thinking is that these gases shift—and emit a cracking noise as they dissipate—when you do an extreme stretch , Dr.
Anand says. The gas actually shows up on X-rays and MRIs, and your surrounding tissues quickly reabsorb it after you crack your back, Lisa A.
DeStefano, D. However, a buzzy study in PLOS One examined MRIs of knuckles cracking and argued that the cracking actually happens when a gas-filled cavity forms as the joints stretch, not when the gas bubbles themselves collapse.
Either way, having loose ligaments and tendons may play a role, too, since people who have tight ligaments and tendons typically aren't able to shift in ways that allow them to actually "crack" their back, Dr.
There are also some less widely believed theories that have nothing to do with these gases, like that the cracking sound is actually your ligaments and tendons shifting after you apply force to your body, or that it happens because you don't have much cartilage in the area that you "cracked," so your joints can't glide as smoothly as they should. Whatever the mechanism behind cracking your back is, Dr. Anand says it likely applies to other areas you can crack, like your neck and knuckles.
But what is very well established is that it feels ridiculously good and satisfying to do it. So, the next obvious question is: Do you need to be worried about cracking your back? The good news is that cracking your back is usually pretty innocuous. Some of this can change and evolve as you age. Make sure the floor is cushioned or padded for the most comfort.
Lie flat on your back on a cushioned floor, raise a leg to your chest while bending it at the knee. Then pull on the outside of your knee towards the floor with your opposite hand, which will create rotation in your lower back and hips. This is a similar position that a chiropractor or osteopath will put you in for adjusting your low back and hips sacroiliac joints.
Part 3. Stretch your back muscles first. Muscle tension in your back is often relieved with simple stretches without the spinal joints making cracking or popping sounds. Too much joint cracking may damage the joint tissues and accelerate a type of arthritis known as osteoarthritis the wear and tear type.
Stretch your back by elongating your spine. Another type of stretch can be done while on your knees and facing the floor prone , which is similar to a yoga position known as the child's pose.
Extend your spine while standing. Extension of the spine is a movement that often creates a cracking sound, but your spinal column has fairly limited motion in this direction, so don't be too aggressive. No, it's not something you should intentionally try to do on your own. It's best to see a physical therapist to make sure that type of movement is safe.
Not Helpful 84 Helpful Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. Lean back on a chair with your middle back on the top part. It gives a wonderful crack. Helpful 10 Not Helpful 2. Bend your back and turn your body both ways until you hear a crack.
Remember to bend forward and repeat as well or you could damage your back. Helpful 5 Not Helpful 2. Don't crack your back so frequently more than a few times per day as it could lead to joint damage and spinal problems with time.
Helpful 4 Not Helpful 3. There are many resources on the web describing safe ways to "crack your back", from professionals such as chiropractors, physical therapists and osteopaths. However, none of them call it cracking. Instead, you should search for phrases like "how to adjust back", or "how to mobilize your lumbar spine. Helpful 3 Not Helpful 2. When using a foam roller, stretch your arms outward into a palm tree pose. This will usually give more pops to the spine.
Helpful 2 Not Helpful 2. If you or your partner start to feel pain especially if it's sharp or burning pain while trying to crack a spinal joint, stop immediately. Helpful Not Helpful Adjusting your own spine or others if you're untrained carries risks, so proceed conservatively and with caution. It's best to see a physical therapist to help you determine whether it's safe to crack your back. Helpful 0 Not Helpful 0. If you have conditions like osteoarthritis, osteopenia, or neurological issues such as weakness in your legs, you should not try to crack your back.
You Might Also Like How to. How to. Physical Therapist. Expert Interview. About This Article. Co-authored by:. Co-authors: Updated: January 7, Categories: Back and Spine Health. Medical Disclaimer The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment.
Article Summary X To crack your back, try doing a supine twist. Italiano: Far Schioccare la Schiena. Nederlands: Je rug kraken. Thanks to all authors for creating a page that has been read 5,, times. I just cut off about 18" for my roller. It worked so well I absolutely had to mention it! Go really slowly rolling from the shoulders down to the lower back. Repeated a few times, and I was set! More reader stories Hide reader stories. Did this article help you? Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy.
Joe Fisher Feb 2, Even if you only notice cosmetic changes, it can continue to worsen over time. Pain-free results that steer clear of drugs and invasive surgical procedures are an easy choice for many people. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.
Hi Mark, thank you for this article and stretchers! BTW do you agree with the importance of ergonomic chair for back pain prevention? Thanks in advance. Search for:. The Problems with Self-Treatment Trying to correct your posture and misalignment without consulting a professional can pose a few problems. Here are several other benefits of the CLEAR approach: Active motion studies reveal underlying issues and help to locate the true problems throughout the spine, pelvic bone, and other areas. Clear, concise training is easy to learn with as few pieces of equipment as possible.
Here are a few stretches and exercises you could try at home: Rotational pelvic tilts: Lie on your back with your knees bent. Tilt your pelvic bone upward and hold this position for 5 seconds. The pelvic region is incredibly influential on the results of correcting scoliosis. The latissimus dorsi stretch: Grab your hands together above your head and stretch your arms as high as you can.
Lean them to the left, hold 5 seconds, and then repeat the same motion in the other direction. Tilt your whole body with your hands as well. Neck tilts: Grab the top of your head with your right hand. Slowly pull your head to the right, allowing the left side of your neck to stretch for 20 to 25 seconds.
Repeat the same motion to the left side with the opposite hand. Proper posture squats are also an excellent exercise. They engage your legs and stabilize your spine from top to bottom.
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