Blog Post
July 27, 2026, 7:24 AM
Should You Adjust Yourself?
Understanding Self-Cracking vs. Professional Chiropractic Care
One of the most common things we hear at Sheppard Chiropractic is:
"My neck feels tight, so I just crack it myself."
Or:
"I can twist my back and make it pop. Isn't that basically the same thing as getting adjusted?"
While many people enjoy the temporary relief that comes from popping or cracking their own joints, self-adjusting is not the same as receiving a chiropractic adjustment. In fact, repeatedly trying to adjust yourself may actually contribute to ongoing problems.
Let's take a closer look at what happens when you crack your own neck or back and whether it's a good idea.
Why Do Joints Pop?
The popping sound you hear when you crack a joint is often caused by changes in pressure within the joint, creating gas bubbles that rapidly release. This process is called cavitation and is generally harmless.
The sound itself is not what makes a chiropractic adjustment effective.
A successful chiropractic adjustment is about restoring proper motion and function to a specific spinal segment that is not moving correctly, not simply making a noise.
The Problem With Self-Adjusting
When people try to adjust themselves, they typically move their spine until they find a spot that pops.
The problem?
The joints that pop are often the joints that are already moving too much.
Meanwhile, the joints that are restricted and actually need attention frequently remain stuck.
Think of it like a door with several hinges. If one hinge is stuck, repeatedly moving the loose hinges won't fix the problem. In fact, it may place more stress on the loose hinges while the real issue remains unresolved.
Why Does Self-Cracking Feel Good?
If self-adjusting isn't fixing the problem, why does it often feel so good?
There are several reasons:
Temporary Muscle Relaxation
Joint movement can help relax surrounding muscles and reduce tension for a short period of time.
Nervous System Stimulation
Movement stimulates receptors in the joints and muscles, which can temporarily change how your brain perceives discomfort.
Endorphin Release
The body may release natural chemicals that create a feeling of relief and well-being.
The key word is temporary.
Many people find themselves repeatedly cracking the same area throughout the day because the underlying issue has not been corrected.
The Risks of Repeated Self-Adjusting
Occasional stretching or joint popping is generally not dangerous for most people. However, repeatedly forcing the same joints to move can create problems over time.
Potential concerns include:
- Increased joint irritation
- Muscle imbalance
- Excessive motion in already-mobile joints
- Continued stiffness in restricted areas
- Dependence on constantly cracking the same region for relief
Many patients notice that the more they crack their neck, the more they feel the need to crack it again.
This creates a cycle where temporary relief is mistaken for long-term improvement.
Why Chiropractic Adjustments Are Different
A chiropractic adjustment is a specific, controlled procedure performed after evaluating the spine and nervous system.
At Sheppard Chiropractic, we don't simply make things pop.
We assess:
- Spinal alignment
- Joint motion
- Posture
- Muscle balance
- Nervous system function
- Areas of restriction and compensation
The goal is to restore proper movement where it is lacking, not increase movement where it is already excessive.
Professional chiropractic adjustments are targeted, precise, and designed to improve function rather than simply create a popping sound.
What Should You Do Instead?
If you constantly feel the need to crack your neck or back, your body may be trying to tell you something.
Instead of repeatedly forcing movement, consider addressing the factors that may be contributing to the tension:
Improve Your Posture
Hours spent looking down at phones, computers, and tablets place significant stress on the spine.
Stay Active
Regular movement helps keep joints and muscles functioning properly.
Stretch and Exercise
Targeted stretches and strengthening exercises can improve spinal stability and mobility.
Get Evaluated
Persistent stiffness, tension, or the constant urge to crack your joints may indicate underlying spinal dysfunction that deserves a professional evaluation.
The Bottom Line
Can you adjust yourself?
Not really, not in the chiropractic sense.
While you may be able to make your neck or back pop, self-cracking typically affects the joints that are easiest to move rather than the joints that actually need correction.
The temporary relief can feel good, but it rarely addresses the underlying cause of the problem.
If you find yourself constantly twisting, stretching, or cracking your neck and back throughout the day, it may be time to have your spine evaluated by a chiropractor.
At Sheppard Chiropractic, our goal is not simply to help you feel better for a few minutes, it's to help your body function better for the long term.
If you're tired of repeatedly cracking the same area without lasting relief, stop by Sheppard Chiropractic. Walk-ins are welcome, and we're here to help you get to the root of the problem rather than just the pop.