Cracking your lower back might be an enjoyable activity as most people believe it relieves tension, pain, and stiffness.
While it may seem harmless, this activity could lead to serious complications if you use the wrong technique. (1)
In this article, we will cover the safety of cracking your lower back by yourself while exploring the role of a chiropractor in this equation.
How safe is it to crack your lower back?
Instead of giving you a general answer that does not satisfy your curiosity, let us dissect the common questions people ask about cracking their lower back.
Is there a risk of arthritis from cracking your lower back?
Similar to cracking your knuckles, there is a widespread myth that links cracking your back with arthritis. In reality, there is no evidence to support this hypothesis. (2)
Additionally, researchers found that back cracking performed by a professional chiropractor may help with symptoms of pain, stiffness, and swelling. (3)
Can you crack your back while pregnant?
Pregnant women often complain of feeling discomfort in their lower back. This stems from the additional weight and the position of the baby. (4)
Cracking your back may be safe during the early stages of pregnancy. However, you will most likely need the help of a chiropractor after the second trimester.
A chiropractor could also teach you some stretches to relieve general aches.
Can you damage your nerves with lower back cracking?
Although nerve injuries after lower back cracking are rare, they are still possible. (5)
This is especially true when you crack your back frequently, use an incorrect technique or implement too much force.
Eventually, a process of wear and tear develops, leading to:
- Joint strain
- Edema (i.e., swelling)
- Soft tissue damage
- Immobility (i.e., inability to move)
Does cracking your back stunt growth?
There is a common myth that warns against cracking the lower back since it stunts growth.
The logic behind this myth is that the synovial fluid in your vertebral joint will leak when you crack your back. Fortunately, this is not accurate.
The truth to the matter is: growth is controlled by the epiphyseal plates in the long bones, which tend to close after the age of 15–24. (6)
Can you get a slipped disc while cracking your back?
Slipping your disc after back cracking is quite rare.
With that said, people with preexisting vertebral abnormalities (e.g., slipped disks, vertebral injuries) should exercise caution before cracking their backs. Ideally, they would ask the help of a licensed chiropractor.
Are the ligaments safe when you crack your lower back?
The risk of developing ligament laxity after cracking your back is real.
However, this is only an issue for people who crack their backs frequently and improperly. After a while, the ligament surrounding the lower back joints will stretch, which causes instability and predisposes you to injuries.
What is the alternative to cracking your lower back?
Using the help of a professional chiropractor is your best bet to safely address back pain and stiffness.
In a recent study, researchers recruited 750 active-duty military individuals with symptoms of back pain. (7)
Participants were randomly divided into two groups:
- Group one received standard care (e.g., painkillers, physical therapy, some self-care measurements)
- Group two received standard care plus 12 sessions of chiropractic.
Six weeks into the study, the second group reported the following:
- Less pain intensity
- Improved functionality relative to the first group
- Decreased need for painkillers
- Higher satisfaction with therapeutic management
I hope that this article managed to answer some questions you may have had about lower back cracking.
To address your lower back pain issues with a professional, call Advanced Sports Chiropractic at (360) 647-1900.
References
[1]: Ernst, E. (2007). Adverse effects of spinal manipulation: a systematic review. Journal of the royal society of medicine, 100(7), 330-338.
[2]: Deweber, K., Olszewski, M., & Ortolano, R. (2011). Knuckle cracking and hand osteoarthritis. Journal of the American Board of Family Medicine : JABFM, 24(2), 169–174. https://doi.org/10.3122/jabfm.2011.02.100156
[3]: Salehi, A., Hashemi, N., Imanieh, M. H., & Saber, M. (2015). Chiropractic: is it efficient in treatment of diseases? Review of systematic reviews. International journal of community based nursing and midwifery, 3(4), 244.
[4]: Elenskaia, K., Thakar, R., Sultan, A. H., Scheer, I., & Beggs, A. (2011). The effect of pregnancy and childbirth on pelvic floor muscle function. International urogynecology journal, 22(11), 1421–1427. https://doi.org/10.1007/s00192-011-1501-5
[5]: Whedon, J. M., Mackenzie, T. A., Phillips, R. B., & Lurie, J. D. (2015). Risk of traumatic injury associated with chiropractic spinal manipulation in Medicare Part B beneficiaries aged 66–99. Spine, 40(4), 264.
[6]: Shim, K. S. (2015). Pubertal growth and epiphyseal fusion. Annals of pediatric endocrinology & metabolism, 20(1), 8.
[7]: Goertz, C. M., Long, C. R., Vining, R. D., Pohlman, K. A., Walter, J., & Coulter, I. (2018). Effect of usual medical care plus chiropractic care vs usual medical care alone on pain and disability among US service members with low back pain: a comparative effectiveness clinical trial. JAMA network open, 1(1), e180105-e180105.