Why Does My Back Crack When I Stretch? And Is It a Bad Sign?

Why Does My Back Crack When I Stretch? And Is It a Bad Sign?

What Is Back Cracking (aka. Crepitus) ?

When you stretch, twist, or bend your spine, you may hear or feel a crack, pop, or click. In clinical terminology, this is often referred to as crepitus, an audible or palpable sound from a joint during movement. This typically originates from structures like small synovial (facet) joints, discs, ligaments, and soft tissues within the spine.

As chiropractors, we at Lakeside Chiropractic Clinic can reassure that in most cases it’s benign, but not always. Understanding the biomechanics, potential risks, and clinical considerations helps us inform our patients and decide when further evaluation is needed.

Importantly: the sound itself is not equivalent to damage or fracture.

How Does This Mechanism Work?

Here’s a step-by-step simplified mechanism underlying the typical “pop”:

• Stretch or distraction of the joint capsule When you stretch or extend a spinal segment, the joint capsule and surrounding soft tissues are pulled, increasing joint space and reducing intra-articular pressure.

• Gas bubble formation / cavitation Because of the relative drop in pressure, dissolved gases (mainly nitrogen, carbon dioxide, and oxygen) in the synovial fluid may come out of solution, forming a bubble. Read study here.

• Rapid collapse or popping of the bubble The bubble either collapses or rapidly decompresses, creating the audible “crack” or “pop”.

• Refractory period / bubble reabsorption After popping, the area re-equilibrates: it may take some time (minutes up to tens of minutes) before the joint can “crack” again at the same spot, as gases re-dissolve into the synovial fluid. Read research here.

Is It Normal — Or a Bad Sign?

When It’s Probably Harmless In most individuals, hearing a back crack on stretching is not a red flag. Some considerations:

• The presence of the sound alone, without pain or neurologic symptoms, is typically benign.
• There is no strong scientific evidence linking habitual joint cracking to the development of osteoarthritis.

When It Might Warrant Concern

There are certain red flags or patterns that should prompt further evaluation and possibly imaging or differential diagnosis:

1. Severe sharp and persistent pain, at or near the crack moment.
2. Neurologic signs: tingling, numbness, radicular patterns, weakness.
3. Sudden onset of cracking associated with trauma or twisting injury.
4. Underlying bone or joint pathology: e.g., osteoporosis, spondylolisthesis or bone tumour.
5. Repetitive self-cracking due to stiffness and discomfort.

Why Self-Cracking Isn’t the Same as a Chiropractic Adjustment

Many people try to crack their own neck or back when they feel stiff or tight, hoping to get some quick relief. That urge usually comes from a joint that isn’t moving properly, which is what chiropractors call a restriction. When one area of the spine becomes restricted, the surrounding joints often compensate and move more than they should.

The problem with self-cracking is that it’s almost impossible to target the exact joint that’s locked. Instead, the joints above or below the restricted one tend to release more easily, which can create a satisfying pop but doesn’t solve the underlying stiffness. Over time, this habit can lead to:

• Overstretching of ligaments, which can increase joint looseness
• Microtrauma to the soft tissues, joint capsules, or facet joints
• Irritation or inflammation around local structures
• In rare cases, vascular or disc injury from forceful or repeated movements

While the temporary relief might feel good, it’s short-lived because the restricted joint remains immobile. This often leads to the repeated urge to crack again and again, which can gradually create hypermobility and discomfort in nearby areas.

If you find yourself needing to crack your neck or back frequently, it’s usually a sign that your spine isn’t functioning as it should. Our chiropractors at Lakeside Chiropractic Clinic are trained to locate the specific joints that are restricted and restore normal movement with precise, controlled adjustments rather than forceful or repetitive twisting.

How Chiropractic Care Can Help

A chiropractor can assess whether your back-cracking is harmless or a sign of an underlying issue. This usually involves taking a detailed history, examining how your joints and muscles move, and checking for any areas of restriction or imbalance.

If a dysfunction is found, chiropractic care may help by:

✅ Restoring joint movement Using controlled and specific adjustments to improve motion in stiff or restricted areas.

✅ Balancing muscles with soft tissues therapy Releasing tight or overactive muscles that place extra stress on nearby joints.

✅ Improving coordination and control Enhancing how your nervous system and spinal joints work together.

✅ Supporting long-term spinal health Teaching posture, flexibility, and movement strategies to reduce strain and prevent recurring stiffness.

Research has shown that combining spinal adjustments with stretching exercises can lead to better improvement in neck pain and function than stretching alone.

In short, chiropractic care can help address the underlying causes of frequent cracking, restore balanced movement, and support better overall spinal function.

Book an Appointment

At Lakeside Chiropractic, we are committed to providing personalized care tailored to your specific needs. Our experienced team employs evidence-based chiropractic techniques to ensure optimal outcomes for our patients. If you’re dealing with back pain that just won’t ease up, book in for an assessment to find out what might be the causes behind it.

📍 Find us in Joondalup

📅 Book online: https://www.lakesidechiro.com.au/

While outcomes can vary, many patients find this multi-modal approach helps improve over time. If you are having back pain or any pain in general, feel free to contact us on 9300 0095 to see how we may be able to help, or visit our website for more information.

📍 Serving the Joondalup & Northern Suburbs of Perth Lakeside Chiropractic is central to the northern suburbs of Perth, located in the City of Joondalup. If you are in the surrounding suburbs such as Yanchep - 6035, Tapping - 6065, Carramar - 6031, Currambine - 6028, Wanneroo - 6065, Heathridge - 6027, Edgewater - 6027, Gnangara - 6077, Mullaloo - 6027, Padbury - 6025, Kingsley - 6026, Woodvale - 6026, Banksia Grove - 6031, or Duncraig - 6023, our team is here to assist you.

Reference

1. Kawchuk GN, Fryer J, Jaremko JL, Zeng H, Rowe L, Thompson R. Real-time visualization of joint cavitation. PloS one. 2015 Apr 15;10(4):e0119470. https://pubmed.ncbi.nlm.nih.gov/25875374/
2. Dunning J, Mourad F, Zingoni A, Iorio R, Perreault T, Zacharko N, de Las Peñas CF, Butts R, Cleland JA. Cavitation sounds during cervicothoracic spinal manipulation. International Journal of sports physical therapy. 2017 Aug;12(4):642. https://pmc.ncbi.nlm.nih.gov/articles/PMC5534155/pdf/ijspt-12-642.pdf
3. Fryer JC, Quon JA, Vann RD. A proposed in vitro model for investigating the mechanisms of ‘joint cracking’: a short report of preliminary techniques and observations. The Journal of the Canadian Chiropractic Association. 2017 Mar;61(1):32. https://pmc.ncbi.nlm.nih.gov/articles/PMC5381484/pdf/jcca-61-32.pdf
4. Bakken AG, Eklund A, Warnqvist A, O’Neill S, Axén I. The effect of two weeks of spinal manipulative therapy and home stretching exercises on pain and disability in patients with persistent or recurrent neck pain; a randomized controlled trial. BMC musculoskeletal disorders. 2021 Oct 27;22(1):903. https://link.springer.com/content/pdf/10.1186/s12891-021-04772-x.pdf