Is neck and back cracking all it's cracked up to be?

Dear Reader 1 and Stiff-Necked Student, 

Cracking your neck and back occasionally is generally low risk. Frequent cracking, on the other hand, may cause problems like joint issues, muscle pain, and in rare cases, increased risk of stroke. Some find that professional chiropractic adjustment or spine manipulation may relieve pain and pressure. However, research findings on their effectiveness are mixed. Keep reading to learn more about what might be happening in your body when you crack it, possible risks, and alternative ways to ease the tension.  

What happens in your body when you crack your neck or back? 

Several physical changes may happen when you crack your neck or back, and usually, none of which are harmful. When you feel the desire to crack, there’s typically pressure in the joints of the bones in your spine, also known as the vertebrae. The vertebrae have pockets of fluid around them, and pressure causes the gas to form in the fluid. So, when you stretch or crack, the gas and pressure get released, making a popping sound and providing a feeling of relief. Alternatively, the connective tissue attached to the bones (ligaments and tendons) are moving and bumping into each other. The pop might also result from the skin separating from a soft connective tissue above the muscles called fascia.  

What are the potential risks of cracking your neck or back? 

While occasional cracking generally does no harm, frequent intentional cracking may cause some problems, such as: 

• Joint instability and inflammation: Cracking repeatedly can loosen the ligaments and tendons surrounding the joints in your neck or back. This may increase the risk of injuries and osteoarthritis. 
• Muscle strain: You might pull and slightly tear a muscle when cracking too hard or incorrectly, resulting in temporary pain. 
• Pinched nerve: Cracking may squeeze the nerve roots in your neck or back that leads to a condition called cervical radiculopathy. You may experience pain and constraints in movement, but it usually heals over time. 
• Blood vessel injury: The sudden movement of cracking might cause a trauma called vertebral artery dissection. This involves cutting one or more layers of tissues that carry blood to the brain and spine. This can increase the chance of developing a blood clot or stroke. 

List adapted from Cleveland Clinic and WebMD

Given these potential risks, certain health conditions can make cracking more dangerous. These conditions can include severe osteoporosis; tingling, numbness, or weakness in an arm or leg; cancer in your spine; issues with bone structure in the upper back; or being at higher risk of a stroke. 

Do chiropractic adjustments have therapeutic effects?  

Having a licensed health care professional, such as a chiropractor or physical therapist realign you, is generally safer than doing it yourself or having a friend to do it. However, there isn’t conclusive research on whether these adjustments are helpful. People respond to them differently. Some find it satisfying and helpful for reducing lower back and neck pains. Others may experience side effects like muscle soreness or more pain and stiffness.  

How can you safely adjust your neck or back? 

Besides leaving the work to a licensed professional, there are some strategies that you can try on your own, or with a trusted person, to make your neck and back feel more comfortable. You can try getting a massage or back rub from someone and applying heat or cold to areas of discomfort. Lifestyle changes can also be helpful, including standing up and stretching regularly after sitting for some time, exercising routinely, and lifting your books or screens to eye level rather than looking down. 

However, when there is consistent pain or a recurring urge to crack your neck or back, seeking help from a health care provider is important for preventing serious health issues. 

Hope this information helps get the pain in the neck and back out of your way!