Whether it’s a habit or not, you probably know what it feels like to crack your own neck. You may wake up from sleeping in an odd position or finish a particularly long day at the computer and have the urge to roll your neck until it makes that satisfying popping sound, and you feel immediate relief. But you may also have heard people say this is dangerous or can have negative consequences- so is that true? While cracking your neck is common and can be safe, it is also a sign of back and neck injuries that require professional care to get more than temporary relief.
Why Does Your Neck Crack?
The sound that you hear when you crack your neck is actually not anything in your neck shifting or realigning or even literally cracking. Instead, it has to do with the release of air and a process called cavitation.
When you crack your neck (or any joint in your body), the capsules that surround that joint become stretched. The fluid within these capsules puts less pressure on the joint during this stretching. As the pressure lessens, the fluid turns to gas, which is released and makes a popping sound. This process, known as cavitation (or boiling), is not harmful.
For the neck specifically, you have several sets of joints called facet joints located on each side of the neck. These joints stretch when you crack your neck, and when they reach the point of cavitation, you feel that release. This is why you feel immediate relief when cracking your neck. Interestingly, it has also been found that the sound itself creates a placebo effect, making you feel better even if nothing has changed. For many people, cracking a joint becomes a habit in part because of this. Additionally, cracking your neck may release endorphins that minimize pain hormonally.
The relief you feel is generally temporary, as this fluid builds back up, and you would need to repeat the same process again soon. So, if you’re wondering is neck cracking bad in general, the answer depends on how and why you’re doing it.
Risks of Cracking Your Neck
One of the most common questions people ask is, is it dangerous to crack your neck? While cavitation itself is not dangerous, it is actually just an effect of the movements you make when cracking your own neck. If you perform this action too often or in the wrong way, there are other ways you can cause damage to your neck.
Cracking your neck too forcefully could lead to pinched nerves in the neck, which are very painful and make it difficult to move your neck properly. You may also strain the joints and the muscles surrounding those joints, which can also severely restrict movement. It only takes a small amount of extra force for these injuries to occur.
One reason people feel that they need to crack their necks often may be hypermobility, in which the joint has a larger range of motion than normal. In this case, giving in to the urge and cracking your neck a lot may permanently stretch the ligaments, leading to perpetual instability. This condition is associated with a higher risk of developing conditions like osteoarthritis in the future.
Cracking your neck too hard or too often may also impact the important blood vessels located in your neck. In the rare case that you puncture a blood vessel, you may cause severe bleeding. Conversely, you could cause blood clotting, which blocks blood flow to the brain.
In addition to potential neck injuries, the urge to crack your neck often usually means there is an underlying issue that needs attention. If you’re repeatedly asking yourself, “Is popping your neck bad?” it’s worth considering how often you do it. The relief from cracking your neck is temporary and does not address any root causes, allowing the condition to worsen over time without proper treatment.
When to Seek Chiropractic Care
If you crack your neck occasionally but don’t experience any pain or discomfort, it may simply be a habit and not a cause for concern. However, if you crack your neck frequently but don’t ever feel satisfied, it is a sign that your joints are not properly aligned and need to be adjusted. Having this done may stop the constant urge to crack your neck and reduce other pain and symptoms.
Here are some other signs you should see a doctor and need chiropractic care.
Persistent or Frequent Pain
Neck pain that doesn’t go away after cracking or gets worse over time may be a sign of a deeper issue within the muscles, tendons, or joints. Chronic pain can result from muscle strain, tension, or even structural problems in the spine that require a trip to the doctor. A chiropractor or physical therapist can assess your neck alignment, muscle function, and joint health to address any problems at their root. This will provide you with a more effective and lasting solution than cracking alone.
Limited Range of Motion
If your neck feels stiff and turning it becomes difficult or painful, this could be a sign of joint restrictions, muscle tightness, or even disc issues. Persistent stiffness, especially if it limits your ability to move your head freely, should be evaluated by a professional who can use targeted treatments to restore mobility in the area. They may recommend stretching exercises, joint mobilization, or other therapeutic interventions to safely enhance your range of motion.
Numbness, Tingling, or Weakness
Experiencing numbness, tingling, or weakness in your neck, shoulders, arms, or hands could be a sign of nerve compression or irritation. These symptoms may occur because of spinal misalignments, herniated discs, or other conditions that put pressure on nearby nerves. Rather than attempting to relieve this sensation by cracking your neck, visit a chiropractor, physical therapist, or other specialist to accurately diagnose the cause and develop a personalized treatment plan.
Headaches Originating from the Nec
Neck tension and stiffness can often trigger headaches, especially if muscle tightness around your neck and shoulders is compressing blood vessels or irritating nerves. If you experience frequent headaches that seem to occur at the base of your skull or the upper part of your neck, it may be due to muscle tension or joint misalignment. Chiropractic adjustments or physical therapy can alleviate tension-related headaches by addressing the underlying neck issues, potentially reducing or eliminating the need to crack your neck for temporary relief.
Recurring Neck Stiffness
If you notice that your neck feels stiff or tense soon after cracking, this could indicate an unresolved structural issue in the spine. Continuous stiffness might result from misalignment, poor posture, or repetitive strain. Chiropractors and physical therapists are trained to diagnose the source of this stiffness and can offer solutions beyond neck cracking, like exercises, posture adjustments, or other techniques to improve flexibility and stability in the neck.
Dizziness or Balance Issue
Dizziness or balance problems can sometimes be linked to neck issues, especially when certain movements make these symptoms worse. In some cases, misalignments or tension in the cervical spine can affect the vestibular system, which plays a key role in your balance. If you find yourself feeling lightheaded or off-balance after moving your neck, a professional evaluation can help pinpoint the issue. Chiropractors, for example, can assess your cervical spine alignment and may recommend safe adjustments or exercises to support proper function and alleviate symptoms.
A chiropractor will use adjustments to manipulate your joints and ensure that they are properly aligned in order to alleviate the feeling of pressure or pain that makes you want to crack your neck in the first place. While your neck may crack during an adjustment, it is not the same process as cavitation you cause on your own. Adjustments involve very specific movements of your bones that only a chiropractor is qualified to perform.
What to Expect with a Professional Cracking Your Neck
Instead of relying on self-cracking, there are various treatments a chiropractor, physical therapist, or other specialist might use to provide longer-lasting relief:
Chiropractic Adjustments
Chiropractors specialize in adjusting the spine to improve alignment and relieve pressure on nerves and muscles. These adjustments are done safely and can help relieve tension and stiffness without risking the damage that can come from self-cracking.
Physical Therapy
Physical therapists can guide you through exercises designed to strengthen the muscles supporting your neck and upper back, improving stability and reducing the need to crack. They may also use techniques like manual therapy, where they gently mobilize the neck joints to restore range of motion and reduce stiffness.
Chiropractors and physical therapists can help you improve your posture through exercises, ergonomic advice, and training to ensure that you’re maintaining proper alignment throughout the day. They may also offer advice on lifestyle changes that can minimize neck pain and pressure, like exercising or weight loss. You may also get some tips on how to care for your neck at home outside of cracking it, like using ice and heat therapy to address pain and swelling.
How to Crack Your Neck Safely
If you’re still asking yourself, is it bad to crack your neck and want to make sure you’re doing it safely, here are some tips:
- Be Gentle: Avoid using excessive force when cracking your neck. Gentle stretches and small movements are safer than forceful twisting or jerking.
- Use Range of Motion Exercises: Instead of directly trying to crack your neck, use exercises to increase your neck’s flexibility and reduce stiffness naturally. For example, try gently rotating your neck from side to side or stretching it by tilting your head towards your shoulder.
- Focus on Stretching: Stretching your neck muscles can help relieve stiffness without the need to crack. Try chin tucks, where you gently pull your chin back to stretch the back of your neck or side bends to target the muscles along the side.
- Practice Good Posture: Poor posture, like hunching over a computer or phone, can lead to neck stiffness and “tech neck.” Practicing healthy posture can reduce the need to crack your neck since it relieves long-term strain on your neck muscles and joints.
- Use Heat or Cold Therapy: A warm compress can relax stiff muscles, and cold therapy can reduce any inflammation. By applying a heating pad or cold compress, you may feel relief without the need to crack your neck.
- Consider Professional Adjustment: Chiropractors are trained to adjust your joints safely. They can not only perform adjustments but also show you safe ways to relieve neck tension at home. Plus, they’ll help you avoid the habit of over-cracking and address any underlying causes.
Are There Alternatives to Neck Cracking?
Yes, several alternatives can help relieve neck tension without cracking your neck:
- Regular Stretching and Exercise: Consistent neck stretches and strengthening exercises can reduce muscle tension and stiffness throughout your whole body
- Massage Therapy: Massaging the muscles around your neck can alleviate tension and encourage relaxation, which may even reduce the urge to crack your neck
- Mindful Movement Practices: Activities like yoga or Pilates can help improve posture, strengthen your neck and upper back muscles, and provide relief from muscle tension without cracking
- Mindfulness Techniques: Deep breathing exercises and mindfulness can also help reduce tension held in the neck, making it less likely to feel the need to crack
Chiropractors and physical therapists can provide safe adjustments and techniques to manage your neck stiffness or pain. By exploring alternatives like stretching, massage, and mindfulness, you can keep your neck healthy and avoid the risks associated with excessive or forceful cracking. If you find yourself frequently wondering, “Is it bad to crack my neck?” or asking, “Is it dangerous to crack your neck?” it might be a sign that you need professional help to address an underlying issue.
Chiropractic Care and More at AICA Conyers
At AICA Conyers, our chiropractors will work with you and a team of other specialists to create a plan just for you. Whether you are at risk for osteoarthritis, are suffering from hypermobility, or simply need to work on your posture, we identify the cause of your neck pain and make it our goal to offer you relief. Contact AICA Conyers today to begin seeking alternatives to neck cracking with long-term results.