Crack Your Neck Much? Here’s What Experts Have to Say About the Risks
When you need to stretch out stiff muscles, it’s natural to hear a “snap, crackle, pop!” with no Rice Krispies in sight. But when it comes to your neck, you may be wondering if there may be any long-term consequences to popping it back and forth, asking yourself “is cracking your neck bad for you?”
Meet the Experts: Michael Faloon, M.D., board-certified orthopedic spine surgeon with New York Spine Institute; Sandra Miller, P.T., physical therapist with Briotix; Rahul Shah, M.D., board-certified orthopedic spine surgeon with Premier Orthopaedic Spine Associates.
You may have heard the long-standing myths of knuckle cracking leading to arthritis, so some caution when it comes to cracking your neck is understandable. But fear not: our experts are here to put you (and your neck) at ease. Ahead, find out what actually causes the popping sounds in your spine, what the possible benefits and risks are to frequent cracking, and when you should see a doctor for your neck pain and stiffness.
What happens when you crack your neck?
The bones in your neck are connected by small joints, called facet joints, that help you move your head, says Sandra Miller, P.T., physical therapist with Briotix. “Like any other joint in your body, the facet joint contains a mix of gasses—nitrogen, carbon dioxide and oxygen—as well as fluid. When you crack your neck, that feeling of relief is caused by releasing some gas bubbles which relieves some of the pressure inside the joint.” The cracking sound that you hear or feel is the gas bubbles being released, she explains.
Another potential cause of the sound is known as crepitus, which is the general term for the crinkling of cartilage around the joint, or tendons and ligaments rolling over each other, says Michael Faloon, M.D., board-certified orthopedic spine surgeon with New York Spine Institute.
Benefits of cracking your neck
While the actual scientific pathway for why cracking the neck feels good has not been fully worked out, in general, the process of gently shifting the bones where they hinge seems to release pressure that may be built up in the joints in the back—leading to temporary relief of stiffness, says Rahul Shah, M.D., board-certified orthopedic spine surgeon with Premier Orthopaedic Spine Associates.
Some researchers have shown that cracking your neck releases a small number of endorphins into the bloodstream, says Miller, “so this will make you feel better temporarily.” Endorphins are released by your body to help manage pain. When you crack your neck and endorphins are released, this gives you a feeling of satisfaction and pain relief.
In many ways, the feeling of needing to crack something builds up tension and anxiety and the sound itself is very fulfilling and relieving, adds Dr. Faloon.
Risks of cracking your neck often
More than 95% of the time, people cracking their neck or fingers or hands or joints is usually safe, says Dr. Faloon. “There is very little, if anything, that has ever scientifically been proven to be positive or negative in terms of an overall health risk or joint damage to changing the natural course of one’s joints.” Still, you should be aware of some extremes: when cracking elicits pain or where they are forcing the joint past their normal range of motion, Dr. Faloon warns.
In general, the continual purposeful cracking of the neck may be associated with increased strain at the different joints in the back for temporary times, says Dr. Shah. “The line between ‘enough cracking’ and ‘too much cracking’ is a difficult one to define and straddle.” When one does too much cracking of the back or neck, there are reports of acceleration of the wear and tear of the joint (hinges) requiring additional intervention including surgical intervention, he notes.
Although rare, there are some risks you should know about if you’re cracking your neck too often, says Miller. Cracking your neck too hard or too often could lead to:
Pinched nerve
While these are low risk, the risk is higher for individuals who have conditions such as spinal cancer, spinal fracture, osteoporosis, vertebral artery disease, scoliosis, and arthritis, says Miller.
How to crack your neck safely
Cracking is not always a good thing, but the normal, everyday activities such as cracking knuckles and neck typically are within the realm of safe behavior, says Dr. Faloon.
If you were wondering if there is a sure-fire safe way to crack your neck, the answer is yes, says Miller, “but only through gentle stretching your neck in a neutral posture (ears aligned with your shoulders).” It is never good to forcefully crack your neck and should only be completed by a trained professional, such as a specialized physician or physical therapist, Miller advises.
When to see a doctor about neck pain
If you feel that you need to crack your neck several times per day, you should see a healthcare provider to rule out any underlying conditions, Miller suggests. For adults, stiffness that persists for a few weeks, especially if its associated limitation in motion and/or pain that travels to the shoulder blade or arm should be further queried by your medical doctor or health care professional to ensure it is not the sign of something more serious, says Dr. Shah.
Dr. Faloon agrees that you should seek medical care for any neck pain and stiffness. “When stiffness or muscle spasms are unresponsive for more than a week, that could be a sign of an underlying problem that goes beyond the normal physiological everyday discomfort.” Also, seek medical attention if the condition is affecting activities of daily living, such as the ability to sleep at night, he advises.
How to prevent neck pain and stiffness
Unfortunately, you may have to face the fact that your neck pain and stiffness might be a direct result of your own daily habits. “Modifying certain aspects like screen level, head position, screen time, taking breaks at work or in-between various activities where they are staring for longer periods of time, are preventative measures which have better results regarding preventing and treating that pain than trying to catch up with it,” says Dr. Faloon.
Prevention is really the key to reducing the need to crack your neck, says Miller. Here are some of her best tips on getting ahead of your need to crack your neck:
Use good body mechanics throughout your day. Your head should be in direct alignment with your shoulders when sitting or standing. Sitting in a good posture with a good ergonomic chair will help keep your neck in a good posture when adjusted appropriately. If you are sitting or standing in a poor posture overtime it can lead to neck pain.
Make sure to strengthen the muscles at the base of your neck as they are the base of support for your neck and head. Simple wall push-ups can be done, no equipment needed.
Stretch your neck throughout the day. Stretches should be completed in a good posture and if you have any concerns please consult a healthcare provider.
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