Should you crack your own neck? What to do about constant neck stiffness.
Why do we suddenly feel the urge to crack or pop our neck?
It is a common feeling if we sit for too long, as built-up pressure happens in the spine, and there is the feeling of the pressure needing to be released.
Popping your joints releases endorphins that help relieve the pain, but only temporarily. But this feeling can be addictive, hence the urge to continuously crack or pop your neck after doing it the first time.
Why does it make that cracking or popping sound?
One reason may be cavitation, which means our joints contain different gases such as nitrogen, carbon dioxide, and oxygen, and also fluid to cushion and lubricate the joints. The sound produced is due to the pressure on the fluid that then creates gas bubbles that pop…cavitation can increase flexibility and ease discomfort, if you are popped and cracked correctly (by a trained professional).
Another reason for the cracking noise can be the result of ligaments and tendons moving over the joints or moving over one another. Sometimes if the ligaments, muscles, and tendons supporting your neck are too tight or too loose they will make a cracking noise when you force the tendons, muscles, or ligaments to rub against your bones.
The popping or cracking sound does not necessarily mean that there has been a positive readjustment…
So is it bad to crack your neck yourself?
Unforced cracking that occurs from natural and gentle movement usually isn’t harmful. Where it can get dangerous though is if you start pulling or twisting your neck with your hands in order to make your back crack. You could potentially be pulling the ligaments and muscles in the wrong direction, or even yanking the other vertebrae instead of one that actually needs work.
Another danger of attempting to crack your neck on its own is that the more you force a joint past its natural range of motion, the more you stretch the attached ligaments. What happens when you stretch ligaments repeatedly? The ligaments start to stay stretched, which can lead to unstable joints which is a bigger issue than the neck tightness you were attempting to relieve. There are a lot of important structures in your neck besides the ligaments, such as the spinal cord, lower brain stem, arteries, blood vessels, nerves, bones, joints, and muscles. If you are twisting and turning your neck excessively you are in great danger of putting those fragile parts at risk. Forceful and constant cracking can also put you at an increased risk of having a stroke.
Another word to the wise: DO NOT ask a “trusted” friend to crack your neck for you. Most likely they won’t be able to feel if they’re pushing your body past its limits - it is best to leave the neck cracking and popping to once again, a trained professional.
What can you do instead of succumbing to the urge to crack?
Hold a stretch for at least 20 seconds, release, and repeat until you feel better.
The constant urge to release tension in your neck via a “crack” may likely be due to a lack of adequate strength. What you really need may be strengthening of the muscles that support and stabilize your neck!
See a professional who is familiar with the anatomy of this region, who can properly evaluate you and determine what, if any, treatment is appropriate for you.
When is it time to see a professional?
If you find yourself constantly experiencing a stiff neck or neck pain, you should consider seeing a professional such as a chiropractor or physical therapist to ensure there is no underlying issue.
If you feel the urge to crack your neck constantly and think you may need some assistance with neck pain or stiffness, feel free to call us or book a chiropractic appointment and we would be more than happy to help!