Back cracking: Everything you need to know

Ever go to the physio and they apply pressure on your back, leading to a satisfying pop? Or you stretch and bend in a certain way and you hear a loud ‘crack’ from your spine? Some people love the satisfying sound of a spinal crack. And others might enjoy the feeling of released tension that comes with back cracking. 

“People like to ‘crack’ their back because it feels good, especially when they feel stiff, and it helps them achieve a sense of satisfaction,” explains Emma McNeils, Clinical Advisor at nib. “It can release endorphins, and the sound and feeling can be addictive, which is why some people want to keep doing it. There is an assumption that hearing the ‘crack’ or popping sound means tension or tightness is released.” 

The tell-tale popping sound from a good spine crack might not mean what you think. In fact, it’s not actually your bones making that noise. 

“People often crack their back by twisting, leaning forward or leaning backwards,” Emma continues. “But the sound or feeling of your back cracking is actually thought to be related to air bubbles in the synovial fluid within our joints.”  

But how does it all work? And is it bad to crack your back? Dive right in to get all the answers to common questions about back cracking. 

What happens when you crack your back? 

It’s completely normal for your back to pop and crack from time to time on its own. This means there’s generally no need to worry if you hear a random ‘pop’ or ‘crack’ when doing something. 

“When you crack your back by stretching or twisting, you stretch the capsules around the outer edge of the vertebrae, specifically around the facet joints,” Emma says. “This stretching allows synovial fluid within the joint to become more gaseous. As some gases are released, such as nitrogen, oxygen and carbon dioxide, they make a cracking or popping sound.” 

So, what’s the difference between back cracking and a spinal adjustment? 

A spinal adjustment is when a chiropractor uses controlled force on a specific spinal joint to treat it. You might make the appointment to address lower back pain, neck pain and headaches. Meanwhile, cracking your back yourself releases gases surrounding the joint instead of manipulating it. 

Is it bad to crack your back? 

You might hear a loud pop or crack when you exercise or bend over. Or if you see a health professional, like a chiro or physio, they might do some spinal manipulation, such as moving joints beyond their usual range of motion, which can lead to an audible crack or pop. 

So, is cracking your back bad for you?  

Gently cracking your back once every few days, or even once a day, isn’t a problem. But if you’re doing it all the time to relieve overburdened joints, it could be a sign of a repetitive stress issue. 

“Always speak to a professional if you need assistance, and don't be tempted to ask a friend or family member to crack your back for you, as they may use force or pressure that is actually harmful to your back,” says Emma. 

“If you have ongoing pain or discomfort in your back, or any other concerning symptoms such as tingling in your arms or numbness, see your GP or physiotherapist,” adds Emma. 

Do you need to crack your back? 

“There is no need to regularly crack your back and if you do it forcefully or too frequently, it can cause damage,” advises Emma. It’s important to listen to your body and respond to what it needs rather than forcing it to crack.  

Can you crack your back too much? 

Cracking your back occasionally, especially if it happens naturally, isn’t usually something to worry about. But doing it too often, too quickly, or with too much force could lead to problems. 

If you crack your back too forcefully, you could: 

• Pinch a nerve in or near your spine. This can be very painful and might limit your movement until it's treated. 

• Strain or tear muscles in your back or neck. This can make it hard or painful to move and could require surgery in serious cases. 

• Injure blood vessels near your spine. This can increase the risk of blood clots, which may lead to stroke, aneurysm or other brain injuries. 

• Doing it too often over time can also stretch your back ligaments. This permanent stretching, called perpetual instability, may raise your risk of developing osteoarthritis as you age. 

You might also feel sore after cracking your back, especially if muscles get overstretched. 

Are there back-cracking alternatives? 

Yes, there are safer tension-relieving alternatives you can do at home. Doing gentle back stretches and exercises can help manage stiffness and flexibility issues. 

“Yoga, Pilates (or clinical Pilates with a physiotherapist), or just five minutes a day of simple back exercises are alternative ways to strengthen and prevent back pain, tension and stiffness,” Emma advises. “Always consult with your health professional before starting new back exercises.” 

If you’re an nib member, you can access trusted physios through our First Choice network who offer expert support at set rates for your back health. 

When should I see a doctor?  

If popping or cracking is accompanied by pain or discomfort in your back it could point to another medical condition. Look out for other signs such as:  

• A pinched nerve: If you experience sharp or burning pain when your back cracks, you may have a pinched or trapped nerve. This happens when a spinal disc or one of your vertebrae presses on the root of a nerve exiting the spinal cord. Along with the pain, symptoms can include numbness, or weakness in an arm or leg.   

• Osteoarthritis: A joint that always cracks or pops when you bend or arch your back could be a sign of osteoarthritis. If the cartilage in your spine has worn away, it means you facet joints aren’t protected from friction. 

• Locked facet joint: If your back feels ‘locked’ and makes clicking or popping sounds when you try to move, you could have a locked facet joint.  

• Recent injury: If you notice more popping and cracking after an injury, seek medical help. A professional can check if there's an undiagnosed structural change to your spine. 

Are you struggling with back or neck pain? 

Most of us will experience back pain from time to time. Whether it’s a muscle spasm, sharp pain, dull ache or a combination, there are different ways you can treat back pain. Always consult with your health professional before starting. 

• Stay active by doing short walks, water-walking, swimming or simple stretches. This can help you get back to work as soon as possible in a safe way. 

• Try putting pillows under your head and between your knees when lying on your side. You can also put some under your knees when you’re on your back, or under your hips if lying on your front. 

• You could take paracetamol or ibuprofen to help alleviate some of your pain or discomfort.  

Remember, most people will recover quickly with little or no medical treatment. 

Search for a physio or chiro today 

Need support with back pain? 

If you’re unsure whether to visit a physio or chiro, speak with your GP for advice, especially if you’re experiencing pain or an injury. If you’re an nib member, you can also chat with a medical doctor or nurse practitioner through our telehealth partner, hub.health, or explore our First Choice network for trusted physios. 

Make sure you contact us if you have questions about your Extras cover and want to make an appointment with a provider. We can double check you’re entitled to receive a benefit before making a claim.  

Please note: The information throughout this article serves as broad information and should not replace any advice you have been given by your medical practitioner.