Credit: Getty
Strong Women
“Is ‘cracking’ or ‘popping’ your back a good way to relieve tension?”
By Lauren Geall
10 months ago
4 min read
There’s something incredibly satisfying about ‘cracking’ your back – but is it good for you? A physio explains.
Welcome back to Just Curious, Strong Women’s weekly series exploring all the random health and fitness questions you’ve always wondered about but never got the answers to.
This week, we’re looking into why cracking your back feels so damn good, and whether that’s a positive sign of tension release or if it’s something we should avoid.
Whether you carry a heavy backpack, spend hours hunched over at a desk or tend to sleep in an odd position, it’s no secret that modern life can quickly put a strain on your back. And for those people who can’t afford a regular deep tissue or sports massage (ie most of us), that means tension can start to build up without us even realising.
It’s hardly surprising, then, that so many of us are keen to find ways to relieve tension without forking out money on expensive massages – including ‘popping’ or ‘cracking’ our own backs. If you’ve ever felt a ripple of release during a supine spinal twist or heard a loud crack as you reach forward in child’s pose, you’ll know what we’re talking about.
But are these clicking sounds really a sign that tension is being released? And is trying to release tension in this way even a good idea? To set the record straight, we spoke to Helen O’Leary, a physiotherapist and clinical director at Complete Pilates.
Why does your back sometimes pop or crack during stretches, and is it a sign of tension release?
Credit: Getty
The popping or cracking sound you might hear when stretching your back is likely caused by the same build up and release of gases in the synovial fluid (a joint lubricant) that occur when you crack other joints in your body, such as your knuckles or hips.
While this kind of release is most common in smaller joints like the toes and fingers – where there’s a relatively small space between the joints for gas to build up – and therefore a higher likelihood of the gas being popped and released – it can also happen in the spine.
It’s important to note that this explanation likely doesn’t cover 100% of cases – experts believe the clicking sound we associate with joint release could also be caused by tendons and ligaments ‘snapping’ over bone or general wear and tear.
This means that your back popping or clicking isn’t a sign of tension release throughout the entire back; instead, it’s a sign that gases are being released from one or more of the joints in your spine. However, this gas build up can lead to a sensation of joint tightness in some cases, so that might explain why you feel more ‘loose’ after a click.
Why does cracking your back in this way feel good?
Because experts can’t be 100% sure what causes the cracking sound, they can’t fully explain why it feels good – especially in the back area. But there are some theories.
“A lot of people associate the clicking noise with a feeling of relief and release – as well as a visit to an osteopath or chiropractor – so even if nothing is happening, hearing that sound can trigger a brilliant placebo effect,” O’Leary says.
“There is also some evidence to say that endorphins are released around the area where the pop happens,” she adds. “These hormones can help to relieve pain in the body, so this relief can make you feel satisfied that something has happened.”
Is cracking your back in this way a good thing, or can it be dangerous?
Credit: Getty
While the lack of clarity over exactly what causes the sound of joint popping means experts can’t say for sure what the impact is long-term, chances are it’s not going to cause harm.
In fact, we know that light stretching can provide benefits for relieving back pain by increasing flexibility and reducing muscle tension. You just have to be careful not to push things too far – even when you’re in the hands of a professional.
“When used by a professional, literature has suggested that physical manipulation can contribute to reduced stiffness, improved range of movement and a temporary reduction in pain,” O’Leary says.
“However, back cracking should not be painful, whether done by a professional or yourself. You should definitely not feel intense, sharp pain or feel worse afterwards.”
She continues: “If you feel the need to crack your back daily, or even multiple times a day, it is worth speaking to a physio as you may instead want to look at strengthening around the area to stabilise it. And if you have persistent back pain, make sure to see an appropriately trained medical professional, like a physio, who can identify the cause of the pain and refer you to the right person for further investigation, if needed.”
Images: Getty
A weekly dose of expert-backed tips on everything from gut health to running, plus receive our 8-week beginner’s guide to strength training.
By signing up you agree to occasionally receive offers and promotions from Stylist. Newsletters may contain online ads and content funded by carefully selected partners. Don’t worry, we’ll never share or sell your data. You can opt-out at any time. For more information read Stylist’s Privacy Policy
Thank you!
You’re now subscribed to all our newsletters. You can manage your subscriptions at any time from an email or from a MyStylist account.