How to Crack Your Neck: Advice for Safety and Relief

Contrary to popular belief, cracking your joints has been fairly thoroughly cleared by research as not being detrimental to your health in the short or long term. In fact, some evidence suggests that popping your knuckles or cracking your neck can even be beneficial.

However, like any advice you read on the internet, you should take it with a grain of salt. Everyone’s anatomy is unique and some things that are normal or common may not always be safe or helpful for everyone across the board.

So whether you’ve been cracking your joints for years or are worried because it’s started happening a lot recently, we’ll explore what neck cracking is, when it’s normal, and when you should see a specialist about neck-related symptoms.

Why does your neck crack?

We know now that cracking your neck isn’t usually damaging to the joints or tissues in your neck vertebrae because we understand what causes the noise in most cases.

Most of the time, the noise of cracking your neck, knuckles, or any other joint is due to the rapid expansion and collapsing of gas bubbles in the fluid that lubricates your joints. The scientific term for this process is synovial cavitation, name for the expanding space (cavity) between your joints when you stretch them as well as the synovial fluid that contains bubbles of nitrogen gas.

It’s also possible that some joint noises like creaking or crackling (that aren’t accompanied by pain) are caused by the rubbing of a ligament over bone, or some other structural snag that can happen within your joints.

Risks of cracking your neck

So although the noise is dramatic, you’re probably not in any danger if you have a neck cracking habit. You can keep doing it, especially if it helps relieve tension or reminds you not to sit too long in front of a TV or computer screen.

However, there are always some risks involved when pushing your body to its limits, even in this seemingly small way. There are some reports of injuries from pulling too hard on your neck when trying to crack it, such as pinched nerves and pulled muscles. These neck injuries are noticed immediately and often resolve on their own with ice, rest, and refraining from trying to crack your neck again for a few days.

If you’re still experiencing pain in your neck after a week or longer, it might be a good idea to see a medical professional for a diagnosis.

Advice for cracking your neck safely

In addition to not being bad for you, there may actually be benefits to correctly cracking your neck. Relieving the pain and stiffness in your neck after staying still for too long is one benefit. It can also improve your circulation and take pressure off your cervical vertebrae.

As beneficial as it might be, it can still result in injury, which means it’s a good idea to learn how to crack your neck safely if you’re going to keep doing it. Our physical therapists weighed in on how to do so:

  1. Stretch your neck first by looking down and up slowly several times.
  2. Stand up before cracking your neck. Stand with your feet apart and slowly roll your spine back until you hear a pop. This decompresses the spine, helping to reduce stiffness.
  3. Place the back of your hand against the small of your back and slide it over until your forearm is against your back.
  4. Take your other hand and place it on top of your head. Gently pull your head toward your shoulder until you feel a crack. If your neck does not crack, don’t try to force it. Repeat with the other hand/side of the neck.

When to seek help for neck pain or stiffness

If cracking your neck doesn’t alleviate your discomfort or you’re cracking it a lot without getting relief, it might be time to look into other solutions. Our physical therapists can address any underlying issues that might be affecting your neck, such as poor posture, muscle imbalances, or joint restrictions with natural, effective physical therapy treatments.

Neck stiffness and pain treatments in Bellingham

The occasional neck crack is typically harmless—it can even offer relief when done gently and safely. However, it’s essential to understand your body’s limits and the potential risks involved. Always listen to your body, and don’t hesitate to seek professional advice if something feels off.

If you’ve been struggling to get relief from stubborn neck pain, stiffness, or even the sensation that it needs to crack but won’t, our physical therapists can help. Our clinics are in Ferndale and Blaine and you can get in touch with us by calling or by requesting an appointment online today.