Many people enjoy the sensations produced from cracking their back.
Is cracking your back safe? Moreso, should women crack their back while their bodies are undergoing changes during pregnancy? It’s understandable to seek comfort during this time when back pain and tightness may occur.
Dalton Baird, MD, obstetrics and gynecology expert of Avera OB/GYN in Mitchell, SD, offers reassurance and tips to make sure your back stays at its best during pregnancy.
Is it safe to crack your back during pregnancy?
It’s a common question but it does have a simple answer.
“Yes, you can crack your back,” said Baird, “either naturally or by visiting a credentialed chiropractor.”
“Normal, organic movements that your body can effortlessly move into are safe and perfectly fine,” said Baird. If you want to naturally pop your spine, Baird recommends twisting in a chair, as many people already do, or draping your shoulders over a foam roller.
Should I stop cracking my back if I’m in my second or third trimester?
In general, it’s OK to still crack your back if you’re experiencing a normal pregnancy. It could be tougher to twist your spine, so a foam roller might be an easier way to go. However, if your OB/GYN has prescribed activity restrictions, do not move your body or spine in any strenuous way.
“This is usually for more high-risk pregnancies,” explained Baird. “Overall, we don’t want your body performing anything forceful, like you bearing down or engaging your core.”
Overexertion in a high-risk pregnancy could lead to preterm labor, unusual vaginal bleeding or miscarriage.
What precautions should I take when cracking my back?
If there is one thing Baird couldn’t stress enough, it’s this: a non-professional — like a friend or spouse — should not try to crack your back. Use a trained chiropractor, but even then, a woman who is pregnant should be aware of what’s appropriate for her body.
In the chiropractor’s office, Baird advises pregnant women avoid the following:
- Any neck or head manipulations
- Pelvic manipulations that put force on the uterus
- Chiropractic work in which you must lie facedown
- High-velocity adjustments with high force and torque
“The aches and pain associated with pregnancy make this a difficult time,” said Baird. “Getting chiropractic care can be helpful, and keeping your obstetrician in the loop of what you’re doing for pain relief can ensure you’re receiving informed care.”
What are other ways to relieve back issues?
Along with twisting in a chair or using a foam roller, and even seeing a chiropractor, it’s generally best to try noninterventional methods to relieve back pain and tightness during pregnancy.
Read: Help Pregnancy Back Pain with Stretching
Here are a few of Baird’s recommendations to keep your back, and other body parts, feeling well:
- Lie on a tennis ball and gently roll it under tight spots
- Sit on the floor and reach forward to touch your toes on each side
- Avoid being too sedentary; walk often and participate in gentle exercise
- Use a heating pad or ice pack, depending on the source of discomfort
- Take Tylenol as recommended by your doctor
“Heat would be appropriate if the discomfort seems to be muscular, such as back spasms, abdominal cramps or leg cramps,” clarified Baird. “Ice would be appropriate for joint pain, such as the SI joint of the pelvis, hip pain or knee pain.”
Always talk with your provider with questions or concerns. They can provide guidance that works for your specific needs.
