Can You Pop or Crack Your Back While Pregnant

Many people enjoy cracking their joints. It can provide satisfaction and immediate relief from the discomfort felt from joint pain. Cracking your back while pregnant leaves us with plenty of unanswered questions, but the biggest would of course be, is it safe? Can you crack your back while pregnant? Stick with us while we discover the best ways to relieve back pain and to see if back cracking is on the list!

Can You Pop Your Back While Pregnant – Safe or No?

In general, either you or your husband cracking your back while you are pregnant is considered safe, if done with care & caution. If you are a person that cracks their back regularly then being pregnant is only going to intensify the strain of the underlying issue you may have. The answer to the question ‘can you crack your back while pregnant?’ leads us to one place, and that is if done with care and caution cracking your back whilst pregnant is considered safe.

Can I Crack My Back While Pregnant?

The sound of your back cracking may be satisfying for you and if done infrequently can be harmless. The issue many people have is the fact they are cracking their back to relieve pain that may need further treatment.

It is considered safe to pop your back whilst pregnant but only if it is done in a safe way. It is also important to note that the further you get into your pregnancy the harder it will be for you to crack your back.

Back Pain in Pregnancy

Suffering from back pain during pregnancy is extremely common! You are not the first and certainly won’t be the last to feel pressure in your spine and I hate to say it but it will only intensify the further in your pregnancy you go.

With your baby growing it can be tough on your spine and ligaments. Back pain can present itself at any point in pregnancy.

During the early stages, you may find your uterus is starting to grow and an influx of hormones can make your joints and ligaments relax slightly. As you progress further in your pregnancy the strain of having another human growing can also cause significant discomfort. The following are reasons why you could be suffering from back pain:

‣ Weight

Gaining weight during pregnancy is a given. It is not just the weight of the baby you carry but also the weight of the placenta and amniotic fluid. Women can expect to gain anywhere between 25- 35 pounds.

Obviously, the spine has to bear this extra weight which can cause pressure on the nerves and joints.

‣ Posture

While pregnant you can expect your posture to change. The extra weight on your pelvis as you get further in your pregnancy produces a natural waddle in many women.

I had a great duck waddle during my two pregnancies! But this change in posture can result in backache.

‣ Hormones

I know what you’re thinking! Hormones are the root of all discomfort and pain but they are essential to a healthy pregnancy.

When pregnant a hormone called Relaxin is released this allows your ligaments and joints the flexibility to stretch which in turn can also negatively affect the spine.

‣ Stress

Stress, whether it’s home life, work, or just the nature of your pregnancy can catch you at any time or anywhere!

We tend to hold tension in our muscles when stressed. This can present itself as pain in the lower part of your back, and it can be intense as this is where you hold most of the baby’s weight.

Can My Husband Crack My Back While Pregnant?

Personally, having your partner or husband help to crack your back I think is a no-go.

Even though you may feel like you need help to perform a complete stretch to relieve the pressure I would always advise you to seek medical advice from a chiropractor who has experience in prenatal care.

How to Crack Your Back By Yourself When Pregnant

Ok, so we have established that cracking your back during pregnancy is probably safe to do provided it is not a frequent process.

If you have a need for the pressure to be relieved then look at the following safe exercises for how to crack your back while pregnant.

Using a wall as support, stand with your feet slightly apart and push the arch of your back toward the wall. This will help tilt your pelvis and relieve any tension.
Get into a crawling position, having your belly hang can release pressure but pushing your spin upwards will stretch the lower back.
Sitting with legs crossed, you can turn your body to one side and then the other. This is known as a torso twist, try not to over-twist as it could cause you to pull a muscle.
A pregnancy ball doesn’t have to be just for getting ready for birth there are many ways you can use it to help stretch and alleviate the tension in your back. Allowing the ball to support your back you can repeat the first pelvic exercise.

Please remember that these are stretching exercises and should be done with caution and care. Before undertaking any exercise, discuss with your healthcare provider to ensure that there are no risks you need to be aware of.

Unintentional Back popping

If back popping is not up your street you may find your back pops when you don’t want it to. This shows that your joints are more susceptible to cracking whilst pregnant. Just by moving around, you can end up cracking your back and you may find that twisting to crack your back while pregnant could become easier than you would like.

As previously discussed, due to the hormone Relaxin pregnant women are more likely to develop hypermobility. This is where the ligaments and joints stretch beyond where they could cause nerve damage and muscle strain.

This is important to remember especially if you are exercising or still working in a manual job.

Risks- Is it Bad to Crack Your Back While Pregnant?

On the whole, the answer to is it safe to crack your back while pregnant? Yes it is. Although if you practice unsafe stretching or make it a regular routine then you could be putting your body under unnecessary strain.

Severe back issues should be discussed with your antenatal team as you could be suffering from nerve damage or other conditions such as pelvic girdle pain.

Pelvic girdle pain can be radiated through your pelvis lower back and legs. Rather than a muscle twinge, it can be a nagging or throbbing pain. If you are suffering then you may find support from a pregnancy belt.

During my last pregnancy, I found that my pelvic girdle pain was extremely severe at times. Simple twisting movements from completing daily activities were extenuating on my body. The only relief I had was from wearing my pregnancy belt. It gave me the best relief and I felt better supported during the final stages of my pregnancy.

Alternative Methods to Back Cracking

There could be safer alternatives other than cracking your back whilst pregnant. These options could help expel your discomfort for a longer period but it is always advised to ensure your antenatal team is happy before undertaking any of these methods.

‣ Acupuncture

This is a Chinese method of relieving pains in the body. A trained professional inserts needles into various pressure points to help rid you of pains.

‣ Chiropractor

If you seek attention from a chiropractor then they must be licensed to practice and have the necessary training. They can perform spine manipulation stretching out any inadequacy in your back.

‣ Prenatal Yoga

Probably the favorite of all alternative methods, prenatal yoga can help mindfulness, improve your posture and help you control your breathing. Prenatal Yoga classes should be delivered by a trained professional.

‣ Heat and Cold Therapy

If you have a recurring back problem then applying heat or cold packs can help disperse the pain you feel. Start off with cold packs to reduce any swelling and after a few days of short cold bursts turn to moderate heat packs or have a warm bath to help relieve pressure. Please ensure that heat or cold packs are not placed directly on your belly.

Exercises for a Healthy Back During Pregnancy

As your body goes through the incredible changes of pregnancy, it’s more important than ever to take care of your back. A strong and healthy back can help support the extra weight of your growing belly and reduce the risk of pain and discomfort. By incorporating specific exercises into your daily routine, you can help maintain your back’s health and ensure a more comfortable pregnancy experience.

1. Cat-Cow Stretch:

This simple stretch helps improve flexibility and strengthen the muscles that support your lower back.

Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart.
Inhale and gently arch your back, lifting your chest and tailbone towards the ceiling.
Exhale and round your back, tucking your chin and tailbone under.
Repeat 5-10 times, moving slowly and smoothly.

2. Pelvic Tilts:

Pelvic tilts help alleviate lower back pain by strengthening your abdominal muscles and promoting good posture.

Lie on your back with your knees bent and feet flat on the floor.
Inhale and relax your pelvis, allowing your lower back to arch slightly.
Exhale and gently press your lower back into the floor, tilting your pelvis upward.
Repeat 10-15 times, focusing on engaging your abdominal muscles.

3. Prenatal Squats:

Squats strengthen your legs and glutes, providing better support for your growing belly and back.

Stand with your feet slightly wider than hip-width apart, toes pointing forward.
Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest lifted and your weight in your heels.
Press through your heels to return to standing, squeezing your glutes at the top.
Perform 10-15 squats, ensuring proper form and alignment.

4. Side-Lying Leg Lifts:

This exercise targets the muscles in your hips and thighs, which can help support your back and alleviate pain.

Lie on your left side, with your left leg bent at a 90-degree angle and your right leg straight.
Slowly lift your right leg as high as comfortable, keeping your foot flexed.
Lower your leg back down, without resting it on your left leg.
Repeat 10-15 times, then switch sides.

5. Bird Dog:

This exercise helps improve balance and core strength, which is essential for maintaining a healthy back during pregnancy.

Begin on your hands and knees, with your hands shoulder-width apart and knees hip-width apart.
Extend your right arm forward and left leg back, keeping them parallel to the floor.
Hold for 5 seconds, then return to the starting position.
Repeat on the opposite side, extending your left arm and right leg.
Perform 5-10 repetitions on each side, focusing on stability and control.

6. Seated Forward Fold:

This gentle stretch can help relieve tension in your lower back and hips.

Sit on the floor with your legs extended in front of you.
Inhale and lengthen your spine, reaching your arms overhead.
Exhale and fold forward, reaching for your toes or ankles.
Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the pose.

Remember to consult your healthcare provider before starting any new exercise routine.

Tips for Maintaining a Healthy Back Throughout Pregnancy

Having a strong and healthy back is crucial during pregnancy, as it supports your growing belly and helps prevent discomfort. In addition to the exercises mentioned earlier, there are several other steps you can take to ensure your back stays in good shape throughout your pregnancy journey.

Practice good posture: Focus on standing and sitting tall, with your shoulders back, and chest open. Avoid slouching or rounding your shoulders.

Wear supportive shoes: Choose shoes with good arch support and a low, stable heel. This can help reduce strain on your back and promote proper alignment.
Lift objects correctly: Bend at your knees, not your waist, when picking up objects. Keep the item close to your body and use your legs to lift it.

Sleep on your side: Use a pillow between your knees to maintain proper alignment and alleviate pressure on your lower back. Consider using a body pillow or pregnancy pillow for additional support.

Stay active: Engage in regular, low-impact exercises that are appropriate for your stage of pregnancy. Walking, swimming, and prenatal yoga are excellent options for keeping your back strong and healthy.

Strengthen your core: Include exercises that target your deep abdominal muscles and pelvic floor, such as pelvic tilts and Kegels. A strong core provides better support for your spine and helps prevent back pain.
Take breaks and change positions: If you have a job that requires sitting or standing for extended periods, take breaks to walk around and stretch. Try to avoid staying in one position for too long.
Manage stress: Stress can exacerbate back pain by causing muscle tension. Practice relaxation techniques such as deep breathing, meditation, or prenatal massage to help reduce stress and alleviate back pain.

Wrapping Up

To pull everything together we have covered all the reasons why you may be experiencing back pain, Can you crack your back while pregnant, safe stretches to do yourself, the risks associated with cracking your back, and alternative methods.

There is no getting away from the strains pregnancy will put on your body. Cracking your back is thought to be a good way to give you instant relief but persistent back popping could result in Hypermobility or nerve damage.

The worst thing you can do, unless advised by your doctor, is to stay still. Sometimes pregnant women are prescribed bed rest but if you are having a low-risk pregnancy then gentle exercises, stretching, and movement can help your mobility and posture.

Contact your doctor if you feel unsettled or if the pain is worsening as it could be the onset of labor.

Can You Pop or Crack Your Back While Pregnant – Is It Safe?