The good-for-you splint feels hella tight and leads to more issues in your shoulders and lower back. And that's when the vicious cracking cycle begins. It becomes a habit. When it flips into habit mode, then the joint overstretches and becomes more lax, leading to more stiffness and soreness, which then leads to more cracking. Lather, rinse, repeat. As much as cracking your neck can cause a constant spin cycle of muscle, joint, and tendon issues, that's nothing compared to the hurt other people can bring down on you, even with the best of intentions.
I have whole waiting rooms full of those people. The problems you might cause by cracking your own neck—more stiffness, pulled muscles, that scary stroke risk —are even greater when you have an untrained pal or significant other do the work. When you begin trying to stretch your neck out, you'll have a feel for when pain starts being a concern, but your buddy won't know that until it's probably too late and some damage is done.
Lately it seems that around 98 percent of all action movies have the "death by neck crack" move, and some people fear that a visit to a chiropractor, osteopath, or physical therapist will turn the cinematic into the all-too-real. There are some risks associated with an aggressive adjustment, but they tend to be fairly modest when compared to complication rates for other medical treatments, believes Overland.
Still, there are always other options. Certainly, if you feel uncomfortable about that particular adjustment, it shouldn't be included in your treatment. The benefits are limited, however, and studies show that neck cracking has only mildly positive effects and that the number of audible joint pops from spinal manipulation does not have a strong association with improvement in neck pain 1 , 2.
If you feel that your neck pain warrants a major manual adjustment, speak to a healthcare provider about a referral to a chiropractor who can safely pop your neck joints. Some people who find relief from neck cracking or chiropractic adjustment may also benefit from physical therapy. Cracking your neck could provide temporary relief from a stiff neck, neck pain, or back pain.
But neck cracking is a short-term solution and ongoing neck pain may require a visit to a healthcare provider for treatment. While cracking sounds can come from normal, safe moments within the body, they can also result from osteoarthritis or an injury. If you notice that your joints are becoming painful or swollen upon cracking them, talk to a doctor 6 , 7. The popping sound when you crack your neck may result from the bursting of gas bubbles or the movement of tendons and ligaments.
Popping sounds can also result from osteoarthritis, so if your joints ache or swell after cracking them, you may have an underlying problem and should talk to a healthcare provider.
If you decide to crack your neck, start with stretching your neck by looking down and then up slowly several times. To crack your neck, you can then lie prone on the ground and move your body up and down with a foam roller beneath your neck. Alternatively, you can grasp your jaw with one hand, the back of your head with the other hand, and twist your head.
If you choose the second method, then twist counterclockwise if your left hand is on your jaw and clockwise if your right hand is on your jaw. For a more comprehensive spinal manipulation therapy program, consider seeking physical therapy or chiropractic care 8. A physical therapist or chiropractor can develop a treatment plan that will best address your pain or discomfort. If you have a condition such as scoliosis, arthritis, or spinal stenosis, talk to a doctor about the potential risks and benefits of cracking your neck.
You may need to refrain from cracking your neck yourself and instead request referral to physical therapy or chiropractic care to find relief safely. Always slowly, gently stretch before cracking your neck. You can crack your neck by lying on the floor with a foam roller beneath your neck, by twisting your head, or by manual adjustment from a chiropractor. In general, occasional joint cracking, when performed properly, will not cause long-term damage.
However, neck cracking carries a risk of weakening or tearing your neck ligaments by stretching them out too much 9. Neck cracking also has the potential to cause wear and tear on the vertebrae in your spine.
Neck cracking is not especially dangerous, but the therapeutic effects are limited, and so cracking should not be overdone. Improperly cracking your neck could increase your pain, over-stretch your ligaments, or damage the vertebrae in your spine.
You might feel the urge to crack your neck frequently, as it can relieve stiffness, soreness, and feelings of tension. Instead, try gently leaning your head from side to side to stretch out your neck instead.
See your doctor if you experience frequent neck pain. While cracking your neck often relieves minor pain, repeated wear and tear on your vertebrae can lead to health problems and bone damage. If you are dealing with chronic neck pain, make an appointment with your general practitioner. Describe your symptoms and pain level to the doctor. Visit a qualified professional for safe neck treatment and advice.
Chiropractors are a popular choice and have plenty of experience in treating stiff and sore necks and backs. Schedule a professional massage to get relief. Massage therapists typically don't crack necks but will use a range of gentle techniques to mobilize the joints in your spine. Massage and manipulation, together with the right kinds of stretching or another exercise, may prove just as helpful as joint cracking. Eric Christensen, DPT. No, not if you're doing it once in a while.
If you need to crack your neck frequently for relief, you may need to address that with some neck stability training. Not Helpful 3 Helpful 9.
Yes, cracking your neck is very safe. Neck cracking is only dangerous if it causes arterial problems, but this rarely happens.
Not Helpful 9 Helpful Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. Get up and take breaks instead of sitting in the same position for long periods of time. Moving around is a great way to prevent stiffness.
Helpful 3 Not Helpful 1. Notice if your neck pain seems connected to anything else. For example, did you recently start a new workout routine?
They might be connected, so pay attention to anything you're doing that might be impacting your neck. Helpful 2 Not Helpful 1. Make stretching a part of your daily routine. Helpful 1 Not Helpful 1. You Might Also Like How to. How to. More References 4. About This Article.
Co-authored by:. Co-authors: Updated: November 23, Categories: Neck and Shoulder Health. Medical Disclaimer The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Article Summary X To crack your neck, start by resting your chin in the palm of your left hand, with your fingers going up the left side of your face.
Deutsch: Den Nacken entspannen. Italiano: Far Schioccare il Collo. Nederlands: Je nek kraken. Bahasa Indonesia: Membuat Leher Berderak.
Thanks to all authors for creating a page that has been read 2,, times. Reader Success Stories Anonymous Mar 13, I know how to crack my neck different ways now without going to a chiropractor.
It really helps.
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