“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.

• Spine Crack Download
• Spine Cracks With Movement Causes
• Spine Cracks With Movement Around
• Seven Movements Of The Spine

When the cartilage on your facet joints—every vertebra has two sets of facet joints that helpful facilitate movement—starts to wear down, the bones can start to rub together. In an effort to stop this painful movement, the bones may create osteophytes, which are also known as bone spurs. Another possible cause of the popping or grinding sound is when two neighboring bones of the spine (vertebrae) lie too close to each other and rub against themselves when there is movement.

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.

“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

Spine Crack Download

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.

Back cracking can occur whenever the spine’s facet joints are manipulated out of or into their normal position, such as when twisting the lower back or neck. When the facet joints move like this, they can produce an audible crack or pop along with a grinding sensation or sudden relief of pressure.

The cracking, popping, snapping, or grinding sensation that occurs when a joint moves is called crepitus and is usually a harmeless occurrence. Watch:Video: Why Do My Joints Crack?

There are two facet joints at each level of the spine, one on the right and the other on the left side. Each facet joint consists of a bony protrusion from the upper and lower vertebrae that are connected together by synovium and a network of ligaments.

Watch Facet Joint Anatomy Animation

Back cracking, also called crepitus, is a common occurrence that differs slightly for everyone. Cracking the facet joints is typically not painful or cause for concern.

Possible Causes of Cracking Spinal Joints

There is no consensus on what causes joints to crack or on the potential long-term effects of frequent back cracking. The mechanisms that cause joints to crack or grind can differ from person to person. There are three primary theories about why facet joints crack, pop, or grind:

• Cavitation. Surrounding each facet joint is a capsule of liquid, called synovial fluid, that lubricates the joints and allows for smooth, comfortable movements. One theory on crepitus suggests that air pressure within the joint is suddenly altered when the joint is cracked, resulting in the formation or collapse of an air cavity in the synovial fluid that produces a popping sound.¹
• Ligament or tendon snapping. When a tight or tense ligament is pulled across a surface of bone, cartilage, or another tendon or ligament, it can create a snapping noise similar to a joint crack or pop.
• Bone grinding. Deteriorated cartilage surrounding a spinal joint can cause popping, cracking, or grinding. Cartilage may wear down from overuse and/or age, causing the bones of the joint to rub together and produce a grinding sensation and a sound similar to a crack or pop.

After a joint is cracked, it can take about 20 minutes for it to be able to crack again. It is thought that during this refractory period, the joint needs to “reset,” or return to its previous position and pressure. Forcing the joint to crack again as it resets is not advised, as doing so can push the joint past its comfortable range and strain the surrounding ligaments.

Impact of Back Cracking on The Spine

The exact mechanics of facet joint cracking and its possible effects are not fully understood. The effects of joint cracking likely vary due to individual differences in overall muscle and joint function. As a general rule, cracking the spinal joints does not cause pain or necessitate medical attention.

Back Cracking and Back Pain Relief

Spine Cracks With Movement Causes

Cracking the facet joints is known to provide temporary relief from low back stiffness or joint pressure. More research is needed to identify any long-term benefits of back cracking.

Manual manipulation, a common method of back and neck pain relief, may focus on adjusting the facet joints to provide a healing environment and reduce pain. These adjustments may create a cracking sound.

Medical literature suggests that manual manipulation of the facet joints can contribute to decreased stiffness, improved range of motion, and a temporary reduction in pain.² Manual manipulation, also called spinal adjustments, is commonly provided by chiropractors and osteopathic physicians.

See Chiropractic Adjustment

When Back Cracking Warrants Medical Attention

If back cracking is paired with troubling or painful symptoms, it may indicate a structural or degenerative problem with the joint. If the following occurs with facet joint cracking, medical attention may be warranted:

• Stinging, throbbing pain. Pain that feels sharp, stabbing, hot, or throbbing can sometimes occur when a joint is cracked. In the spine, this pain may indicate that a joint is pinching or irritating a nerve root.
• Consistent cracking. A joint that consistently cracks, pops, or grinds when moved can be a sign of joint dysfunction. Possible causes of consistent joint cracking and grinding include a damaged ligament or cartilage, deteriorated synovial capsule, and/or bone to bone grinding from osteoarthritis or other causes.
• Locking joint. If one of the spinal joints feels like it sticks or locks in place with certain movements, the joint structures may be deteriorated.
• Recent injury. If a noticeable change in joint cracking occurs after a trauma or injury, medical attention is typically advised to ensure that a structural change (such as a minor fracture or torn ligament) is not disrupting joint function.

If any of the above symptoms, or other concerning symptoms, are present it is advisable to consult a physician for diagnosis and treatment.

There is little consensus regarding the long-term implications of habitual joint cracking. It is thought that when a joint is repeatedly cracked, it is consistently pulled out of its natural position, which may cause the ligaments around the joint to loosen over time. Currently there is no known correlation with joint cracking and degenerative changes.

References

Spine Cracks With Movement Around

• 1.Kawchuk GN, Fryer J, Jaremko JL, Zeng H, Rowe L, Thompson R. Real-time visualization of joint cavitation. PLoS ONE. 2015;10(4):e0119470.
• 2.Furlan A, Tazdi F, Tsertsvadze A, et al. Complementary and Alternative Therapies for Back Pain II. Evidence Report/Technology Assessment No. 194. AHRQ Publication No. 10(11) E007. Rockville, MD; Agency for Healthcare Research and Quality. October 2010. Accessed February 3, 2017.

Seven Movements Of The Spine