- Replace neck cracking with chin tucks. Stare straight ahead, pull your chin to your neck, and move your head backward, holding each position for 5 seconds.
- To help ease any related neck pain, apply an ice pack or heating pad on your neck for 15 minutes at a time.
- Cracking your neck can create irritation in your cartilage and tissue. Remembering why you want to stop cracking your neck can help you break the habit.
Ways to Break a Neck-Cracking Habit
Remind yourself why you want to stop cracking your neck. Having personalized motivation is essential to breaking any habit—and cracking your neck is no exception! Manual neck cracking can irritate your neck cartilage and soft tissue over time, which isn’t good for your long-term health. In especially rare cases, manual neck cracking can tear an artery and potentially cause a stroke.
Replace the neck cracking with a different habit. The next time you’re tempted to crack your neck, try doing a different stretch or activity instead. Chin tucks are a great option—just stare straight ahead, pull your chin towards your neck a little bit, and slowly bring your head back to a neutral position (without turning or moving it around). Stay in this position for 5 seconds, relax, and then repeat it 4 more times.
Go easy on yourself if you can’t break the habit right away. Chances are, you won’t stop cracking your neck overnight—and that’s okay! Be mindful of when you do crack your neck, and make a conscious effort to do it less in the future.
Is cracking your neck yourself dangerous?
Occasional, gentle neck cracking should be safe, but avoid manual cracking. Leaning your head to the side and hearing a pop is totally normal—if anything, it’s just a sign that you’re a little stiff there. The important thing is to avoid applying a lot of pressure to your neck and to stop if you experience any pain. Also, only let trained professionals crack your neck—if a friend or other untrained person does it, you could get injured. Your neck contains delicate nerves and blood vessels, so it’s important to always be gentle!
What does it mean if your neck keeps cracking?
Painless neck cracks are caused by gas bubbles in your neck joints. Also known as neck crepitus, this common condition occurs when tiny gas bubbles form and collapse around your neck joints as you move. It can occur during natural movements, like when you turn your head to back out in your car, or during purposeful manipulation of the neck, like when you get a chiropractic adjustment. Natural cracks and pops can also occur when a ligament or tendon moves around a bone in the neck. This is more likely if the muscles and tissues in the neck are too tight, but it can also occur as the muscles and tissues in the neck become less elastic with age. In some cases, neck cracking can be the result of bones rubbing against each other due to osteoarthritis or disc degeneration.
Painful neck cracks can be a sign of an underlying medical condition. If your neck cracking is accompanied by stiffness or pain, that could be a sign that something more serious is going on. In that case, you should talk to your doctor. You should also talk to your doctor if your neck cracks frequently or constantly, or if it’s cracking after a recent injury or surgery. EXPERT TIP Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. Eric Christensen, DPT Eric Christensen, DPT Physical Therapist If you keep cracking your neck, address the causes. If you have to keep cracking your neck throughout the day to find relief, you likely have an issue like muscle stiffness or weakness. This can be corrected with specific stability exercises.
Are there any benefits to cracking your neck?
A professional chiropractic adjustment may help with neck pain. During a session, a chiropractor carefully manipulates your joints, which can provide pain relief and improved mobility. However, chiropractic adjustments don’t work for everyone, and there are still risks even when you’re working with a professional. Some research has shown that people associate the sound of their neck cracking with a feeling of relief, even when there isn't actually any tension being released. That could be why many people feel temporary relief when they crack their neck on their own.
When to See a Doctor
Work with your doctor if you’re experiencing neck pain. If you’re regularly cracking your neck in an attempt to alleviate pain, a doctor can help identify what’s causing the pain and recommend the best treatment. Depending on the cause of your pain, they may suggest things like home exercises, medication, physical therapy, or short-term immobilization. A doctor might suggest that you wear a soft neck collar for short periods of time to help immobilize your neck. Your doctor might also suggest steroid injections to help you manage the pain. In physical therapy, your therapist may coach you on good posture habits, teach you neck-strengthening exercises, and help you manage your pain with applied heat or ice.
Tips to Manage Neck Pain
Gently stretch your neck by doing a chin tuck. Look straight ahead, tuck your chin, and slowly move your head back. Hold this position for 5 seconds, and then do the stretch 4 more times. Your neck might be supplying more stability than it should be if you're feeling really stiff. Exercise like the chin tuck can help lower this pain around your neck and upper back muscles.
Ice your neck for 2 days and follow up with heat. During the first 2 days you experience neck pain, place a towel-wrapped ice pack over your neck for 15 minutes at a time. If your neck is still sore after this, treat the pain by applying a low-temperature heating pad and/or by hopping in a warm shower for a few minutes. Painkillers like acetaminophen and ibuprofen may also help you manage the pain—just be sure to follow the correct dosage instructions on the bottle.
Work on your posture to prevent future neck pain. Whenever you stand, improve your posture by keeping your neck straight, aligning your shoulders with your hips, tucking in your stomach, and balancing your weight between both feet. When you sit, support your back (along with your hips and upper legs), uncross your legs, relax your shoulders, and plant your feet firmly on the ground. Good posture doesn’t just help with neck pain—it also helps prevent back pain.
Try acupuncture, massage, or chiropractic treatments. Besides working with a doctor, alternative medicine treatments may help you manage your neck pain. Talk with your doctor before scheduling any acupuncture, chiropractic, or massage sessions to make sure these treatments are a good option for you. For instance, acupuncture may not be a good option if you take an anticoagulant.
Comments
0 comment