Published on: October 30, 2024 | Updated on: October 27, 2024
Most people have a common habit of cracking their knuckles, fingers, and toes. While most people don’t realize it while they crack their joints, many others do it to relieve pain.
The neck is a pivotal joint that allows the head to move forward, backward, and sideways. Neck cracking may be beneficial if you’re experiencing neck pain due to stiffness.
Previously, it was believed that cracking the neck joint only produces a placebo effect. However, according to recent studies, cracking the neck joint triggers a pain-killing pathway.
The cracking sound of the neck produces oxytocin and neurotensin, the two hormones that lower neck pain.
If you know how to crack your neck properly, you can relieve neck stiffness and pain. Let’s learn the science behind neck cracking and how to do it properly.
Science Behind Neck Cracking
Our spine is made up of vertebrae. You can feel these bony structures at the nape of your neck. A joint sits between the first and the second cervical vertebrae, called the atlas and the axis.
The upper part of our neck has an atlantoaxial joint, a synovial joint. The three synovial joints work together to allow neck movement, particularly rotation.
When you crack your neck, the joint stretches and increases the volume within the joint capsule. When the air bubbles trapped inside the joint release, they produce a popping sound.
The cracking of the neck stimulates mechanoreceptors, which inhibit pain signals. The release of endorphins accompanied by stimulated mechanoreceptors also provides temporary pain relief. Occasional neck cracking relieves the tension in the neck.
How to Crack Your Neck?
When you think about cracking your neck, it’s only natural to fear breaking the bone by twisting your neck forcefully. There are some safe ways to crack your neck the right way.
One of the best ways to crack your neck is to stand with your feet hip-width apart. Slowly roll the spine backward until your neck makes a popping sound. This position helps extend the spine, reducing stiffness.
You can also use your hands to push on the back of your head gently. You should not crack your neck if you find this tricky due to an illness. Avoid cracking the neck until your injury heals completely.
How to Crack Your Neck Safely?
People get their necks cracked by a chiropractor to relieve pain, muscular tension, and neck stiffness.
According to a study, cracking your neck creates a positive mental effect. This mental effect is due to the joint cracking, which releases pressure and adjusts the joint properly.
Here are steps for safely cracking your neck.
- Start by warming up the muscles in your neck by lightly stretching the neck to reduce stiffness.
- Stretch your neck by looking up and down slowly a few times.
- Stand up straight before cracking your neck.
- Gently turn your head sideways for flexibility.
- Feel the natural stretch of the muscles before you tilt your head forcefully.
- Place the back of your hands against your neck to gently apply pressure.
- Hold your neck firmly from the back before you crack it.
What Are the Benefits of Cracking Your Neck?
Cracking your neck improves circulation, which reduces the pressure on your joints. It also has numerous other benefits.
- Releases muscular tightness
- Relaxation of neck muscles
- Relief of joint pain
- Headache relief
- Reduced pressure on the joints
- Neck flexibility
- Reduced stiffness
- Improves mobility and range of motion
How Risky Is It to Crack Your Neck?
It is risky to crack your neck if you do it improperly. Forcefully cracking your neck will pinch the nerves, causing pain. If the pinched nerves get compressed, you will experience sharp pain that radiates in the back of your neck.
A compressed nerve also makes neck movements difficult and causes stiffness. You can also strain your neck muscles while cracking your neck.
If you crack your neck frequently, the ligaments in the joints can become stretched permanently. This condition is called perpetual instability, which increases your risk for osteoarthritis.
The neck also has numerous important blood vessels. If you puncture any of the blood vessels while cracking your neck, it will result in blood clotting. This is dangerous as it can block the blood flow to your neck and brain.
How to Crack Your Neck if You Have Medical Conditions?
Certain medical conditions, such as osteoporosis and arthritis, cause joint pain. These diseases make your bones weak.
If you have any medical conditions that affect your bone and joint health, you shouldn’t crack your neck as they can cause cervical pain. Cervical pain can make things worse by limiting your range of movement.
Self-manipulation of the neck puts you at risk for injury. You should consult a chiropractor if you have any underlying conditions instead of cracking your neck yourself.
Besides this, individuals with chronic neck pain, numbness, and tingling should also avoid cracking their neck.
If you have sharp neck pain radiating to the back, you might have nerve compression. Always opt for a medical evaluation before you try to crack your neck.
Alternatives to Neck Cracking
If you want to release muscle tension and stiffness, you can also try strengthening exercises and neck stretches. These improve flexibility without putting you at risk for a neck injury.
Physiotherapy practices such as joint mobilization also help reduce neck stiffness. You can get assistance from a chiropractor for neck adjustment and pain relief.
Chiropractors focus on aligning the spine to reduce discomfort. It is a long-term solution to constant neck aches and stiffness.
Wrap Up
People who habitually crack their necks can do so through recommended steps. However, if you’re thinking about how to crack your neck safely after an injury, perhaps it’s best to seek medical attention.
While neck cracking feels good physically and mentally and releases muscle tension, constant pressure in the neck requires medical attention.
Nerve compression, constant pain, sharp bouts of pain, or muscle stiffness resulting from medical conditions also require treatment. Talk to a doctor for a diagnosis.
Sources
Footnotes
- Lohman EB, Pacheco GR, Gharibvand L, Daher N, Devore K, Bains G, et al. The immediate effects of cervical spine manipulation on pain and biochemical markers in females with acute non-specific mechanical neck pain: a randomized clinical trial. J Man Manip Ther. 2019;27(4):186–96.
- Miller PJ, Poggetti AS. Qualitative study on chiropractic patients’ personal perception of the audible release and cavitation. Clin Chiropr. 2011 Mar;14(1):8-16.
- Ernst E. Adverse effects of spinal manipulation: a systematic review. J R Soc Med. 2007 Jul;100(7):330–8.
- Blalock D, Miller A, Tilley M, Wang J. Joint instability and osteoarthritis. Clin Med Insights Arthritis Musculoskelet Disord. 2015;8:15–23.
- Vishal K, Walkay A, Huixin T, Bhat VS, Neelapala YVR. The relationship between cervical spine range of motion and postural sway in mechanical neck pain: A cross-sectional study. Hong Kong Physiother J. 2023 Dec;43(2):129–35
References
- Anatomy of a Joint. Johns Hopkins Medicine. Accessed 09/04/2024.
- The Power of the Placebo Effect. Harvard Health. Accessed 09/04/2024.
- Anatomy, Head and Neck: Atlantoaxial Joint. PubMed. Accessed 09/04/2024.
- Cervical Radiculopathy. National Center for Biotechnology Information. Accessed 09/04/2024.
- Osteoporosis. Cleveland Clinic. Accessed 09/04/2024.
- Arthritis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Accessed 09/04/2024.
CELLAXYS does not offer Stem Cell Therapy as a cure for any medical condition. No statements or treatments presented by Cellaxys have been evaluated or approved by the Food and Drug Administration (FDA). This site contains no medical advice. All statements and opinions are provided for educational and informational purposes only.
Dr Pejman Bady
Author
Dr. Pejman Bady began his career over 20 years ago in Family/Emergency Medicine, working in fast-paced emergency departments in Nevada and Kansas. He has served the people of Las Vegas as a physician for over two decades. Throughout this time, he has been met with much acclaim and is now the head of Emergency Medical Services in Nye County, Nevada. More about the doctor on this page.
Dr Pouya Mohajer
Contributor
Pouya Mohajer, M.D. is the Director of Spine and Interventional Medicine for CELLAXYS: Age, Regenerative, and Interventional Medicine Centers. He has over 20 years of experience in pain management, perioperative medicine, and anesthesiology. Dr. Mohajer founded and is the Medical Director of Southern Nevada Pain Specialists and PRIMMED Clinics. He has dedicated his career to surgical innovation and scientific advancement. More about the doctor on this page.