When neck cracking or grinding sounds are first noticed, it is normal to wonder whether something is wrong in the cervical spine. In general, a doctor should be consulted if neck cracking, also called neck crepitus, accompanies any of the following. It can be alarming when you hear a lower back cracking sound when you stretch, but typically this is harmless. Cracking can occur when gas escapes your joints. Chiropractic techniques involve more than just a back cracking sound that may be heard. Direct care is given to the spine using the knowledge that is gained through earning a doctorate of chiropractic. Medical licensing is not taken lightly. Care treatments are designed with the long-term health of the spine. Cracking sound in neck can also occur when the stuck ligament to the bony projection of vertebra become lose with any neck movement. Osteoarthritis of cervical vertebra can produce cracking sound when the neck moves. It usually develops after the age of 50. More commonly, spine specialists will argue that problems can occur if you crack your back in a habitual manner or multiple times a day. The problem is not with cracking itself, but with the pressure that you’re putting on the ligaments, tendons and other soft tissues that make up your joints.

“A healthy spine is a healthy body!” So has said a teacher of mine, and I doubt we’d find any medical expert or average Joe who would argue this simple logic.

In your very first yoga class you were likely introduced to the Cat/Cow spinal warm-up. And since then, it’s probably made an appearance in 99% of classes — so much so that you might have even found yourself getting bored (“not Cat/Cow again!”). It’s critical to warm up the spine as we go into a practice. In fact, it’s critical to the health of the spine (and thus the body) to warm it up every day, even a couple times a day, and especially at the start of the day. Cat Cow moves the spine in two primary directions, and there are four more directions that make up the complete spinal spectrum. These six movements elongate the spine, encourage elasticity of the spinal column, wake up the cranio-sacral “highway,” and provide a host of other benefits. We prioritize movement in these six directions so that we can support a 7th direction (Axial Extension or the lengthening of the spine) and AVOID an unofficial 8th direction… compression!

Beginning your day by easing your body into each of these six directions will ensure you’re loosened, lengthened and lubricated – ready to take on the world with a supple, strong spine.

Seven Movements Of The Spine

“Warm up When you Wake Up” and Move the Spine All Six Ways Every Day

Direction 1 – Spinal Extension

aka arching the spine as in Cow Pose

This shape lengthens the spine, expands the chest, strengthens the lungs and facilitates deeper breathing.
From an emotional standpoint, this shape helps us “open our heart.” Best of all, this shape is the exact opposite of how most of us spend our days – hunched over a computer or slouched looking down at a phone.

The simplest version of Spinal Extension is just a seated arching stretch, and cow pose is also a gentle option for the morning. Poses such as cobra, upward-facing dog, bow pose, and wheel are more dynamic versions of this shape, typically called “backbends” but perhaps wisely reframed as “front extensions” going for length over bend.

Direction Two – Spinal Flexion

aka rounding the spine as in Cat Pose

This shape expands the backbody, stretching the back of the lungs increasing breath capacity, and tones the abdomen with an engaged core. On an emotional level, these shapes help us turn inward for reflection and calm. This shape can be done via the usual cat shape, or seated by rounding the spine forward. Deeper versions of this shape are seated forward bending like in pachimotanasana, standing forward bending in utanasana, or even balancing shapes like devotional warrior.

Directions 3 & 4 – Lateral Side bending

Hindi typing software. as seen in crescent arches

By bending up and over to the left and right, we lengthen our side bodies, improving rib cage mobility and again, create even more space for the lungs. These shapes lengthen the muscles between the ribs and pelvis, plus parts of the lower back. They also support the health of the lymph system. It’s easy for things to get “stuck” in life, and side body stretches clear out often-neglected nooks and crannies. These gentle C-shaped curves can be created from a seated position, or from table top by reaching “cheek to cheek” – reacing the cheek on your face towards the hips and the hips towards your face. Standing crescents poses are also a gentle lateral side bend, and more active variations include peaceful warrior and extended side angle pose.

Directions 5 & 6 – Twists

as experienced in seated or reclining twists to both sides

Twisting to the right and left completes the set of six directions, mitigating against fusing and limited-mobility of vertebrae. Twisting also hydrates the intervertebral disks and massages the organs within the abdomen supporting digestion. It also asks us to “look forward and look backward” which can help us find the middle ground of the present moment. You can be seated in a cross-legged position, or atop bend knees to twist side to side, thinking about lengthening on the inhale and gently twisting deeper on the exhale. Or opt for a reclining twist and let gravity do most of the work! From table top, threading the needle is a good option, and revolved triangle pose is a powerful standing variation.

The human spine is designed to handle an assortment of movements on a regular basis, including ones involving bending, twisting, and reaching. However, if such movements produce a noticeable “cracking” sound, you may be wondering what’s going on and whether or not you should be concerned. There’s no universally accepted explanation for why this sometimes happens. Still, there are some possible reasons you may be experiencing back cracking on a fairly regular basis.

Gas Bubbles

One common theory about back cracking is that it likely results from the escape of tiny gas bubbles. These bubbles form in fluid located between small joints that keep the spine flexible (facet joints). Located where the back of vertebrae connect, facet joints have joint capsules containing synovial fluid. This fluid is needed to make each spinal joint’s movements smoother. Here’s what happens:

• You make certain movements
• Air pressure in facet joints changes
• Bubbles within joint fluid form and collapse
• This process creates a popping or cracking sound
  
  Normally, this process of gas bubble formation and collapse does nothing more than make a noticeable sound. It doesn’t appear to harm the facet joints.

Snapping Ligaments/Tendons

It’s not unusual for muscle tightness to affect the spine. One way it may impact the backbone and its supporting structures is by causing ligaments or tendons to rub up against spinal bones. This friction results in a snapping noise you might describe as cracking. If this is the source of your back cracking, you may benefit from:

• Gentle back stretches
• Exercises targeting your core spine-supporting muscle groups
• Low-impact aerobic activities like walking to keep your spine-supporting muscles flexible

Deteriorated Cartilage

Protective cartilage around joints naturally wears down over time. When this happens, it creates increased friction, which results in bone-on-bone contact. This friction sometimes produces a grinding, popping, or cracking sound. One way to tell if this may be the source of your back cracking is to make the same joint-related movements. If you’re able to purposely recreate the same sound, cartilage deterioration is the likely source of your back cracking.

When It’s a Problem

These are just some of the common causes of back cracking. It’s possible to experience the same thing from other sources. In fact, the source of your spinal cracking may not be found at all. However, if it’s accompanied by pain, see your doctor or a spine specialist, especially if you start to notice the cracking after a recent spine-related injury or following a procedure such as coflex surgery. Los Angeles patients should be aware that frequent back cracking may be a sign that something needs attention. Spine problems related to back cracking may include:

• Joint dysfunction
• Soft tissue or cartilage damage
• Synovial capsule deterioration
• Issues related to arthritis of the spine (osteoarthritis)
• Facet joint or vertebral fractures
  
  If back cracking isn’t causing noticeable discomfort, you may be able to make it less noticeable by making an effort to keep your spine healthy. Common suggestions include getting regular exercise, watching your posture, being mindful of how much time you spend sitting, and keeping your weight within a normal range so you’re not placing extra stress on spinal joints and bones.

Spine Cracking With Movement

If you notice sudden, severe, or lingering back pain after you hear your back cracking or you hear cracking or popping sounds in your back after a fall, car accident, or another type of injury, see your doctor or a Los Angeles spine surgeonright away. Reach out to the pioneering spine specialists at The Spine Institute. Our physicians are industry-leading experts in every aspect of spinal health. Give us a call today at 310-828-7757 to schedule a consultation.