Your self-cracking habit could be worsening your condition.
When you're experiencing pain and are in a pinch, you may be tempted to take matters into your own hands and "pop" yourself back into place.
In this article, I'll cover why you should avoid self-adjusting and share alternative exercises to carry you through to your next chiropractic appointment.
What is a spinal adjustment?
A spinal adjustment is a procedure in which a chiropractor applies a controlled force to a spinal joint to improve spinal motion and improve your body's physical function.
This technique is often described as "high-velocity low amplitude," meaning that the speed of the applied force is quick, but the amount of force used is minimal. It is these two characteristics that allow the adjustment to be both safe and comfortable.
Benefits of spinal adjustments include:
Decreased pain
Improved range of motion
Increased muscle activation
Better proprioception (body awareness)
Improved overall body function
Please leave it to the professionals.
However tempting it may be, do not try to adjust yourself or have a non-professional "crack your back."
The 10,000-hour rule, popularized in Malcolm Gladwell's book "Outliers" states that it takes 10,000 hours of intensive practice to achieve mastery of complex skills.
Canadian Chiropractors have a minimum of 7 years of post-secondary education, learning the relevant anatomy, biomechanics and technique required to safely and effectively adjust your spine.
Spinal adjusting is an art as much as it is a science. Intensive practice gives chiropractors the insight to modify the adjustment as needed for each individual and each joint.
Proper training allows chiropractors to identify circumstances where it would not be safe to perform a manual adjustment.
If you are adjusted by a non-professional, you run the risk of injuries including:
Strains/sprains
Rib fractures
Worsening of your condition
Self-adjusting is non-specific.
Non-specific adjustments mean that the "pop" you hear is likely coming from a joint that is already moving freely, not the joint with restricted motion. Not only does this not get to the root cause of the issue, but it can also be dangerous and detrimental.
Chiropractic adjustments are specific, meaning they are applied to joints with reduced movement and physiological function. In chiropractic terminology, these areas are called subluxations.
Instead of self-adjusting, try these mobility exercises:
Segmental Cat-Cow
This exercise is a full spine mobility exercise focused on moving individual vertebrae, segment by segment.
Segmental movement can also be helpful for diagnostic purposes. You will feel which areas of their spine move easily and which areas feel more restricted.
The extension component of the exercise (cow) can be especially beneficial to counteract all of the flexions that we do in a day. Think: being hunched over at a computer.
Check out my reel for step-by-step instructions.
Chin Tucks
Chin tucks are best for anyone with neck pain, headaches, or anterior head carriage, which is when your head and neck jut forward on your spine.
Patients with this type of posture often complain of a visible "bump" where the neck meets the midback. Visually, this area becomes more prominent, and tissue changes may occur due to the increased structural stress on that area.
Chin tucks help restore optimal neck positioning, acting to counteract any hyperextension occurring at the top of the neck, such as looking up at a computer screen.
Step by Step
Start by keeping your neck and shoulders in a relaxed position, looking straight ahead. It may be helpful to use a mirror for visual feedback if you are new to this exercise.
Place your finger on your chin, and gently push your chin back towards your spine, creating a "double chin." The chin should move backwards in a straight line. Do not drop your chin towards your chest as you do this movement. You should feel a gentle stretch at the back of your neck.
Hold this position for 5 seconds.
Repeat this exercise for a min of 10 repetitions and do as needed thought the day.
Quadruped Thoracic Rotations (QTRs)
This exercise is helpful for anyone with midback or rib pain and stiffness.
Decreased mobility in this area can lead to compensation in the low back and, ultimately, low back pain.
It is important to get different planes of movement, not just flexion and extension. This exercise works on rotation and lateral flexion.
Step by Step:
Start on all fours and place your right hand behind your head.
Slowly guide your right elbow towards the ground, rotating your torso to the left.
Slowly reverse the torso rotation to the left, guiding your right elbow up towards the sky.
Hold at the top for 5 seconds.
The previous steps are one repetition. Complete a minimum of 10 repetitions and do the same on the opposite side.
Skip the self-adjustment and book your next appointment.
Your chiropractor will be able to provide you with a specific, safe adjustment that will provide you with real relief, minus the risks of injury.
While you wait for your appointment, give the provided exercises a try. If you need extra guidance, feel free to email me at dr.christinamallinos@gmail.com or DM me on Instagram.
