When a chiropractor cracks your neck, they are manipulating the joints in your neck to help relieve pain and improve range of motion. Neck cracking creates a popping or clicking sound that occurs when the joints are stretched and gas bubbles pop within the fluid of the joints. While neck cracking can provide temporary relief, there are risks associated with it and ongoing cracking is not recommended.
What causes the cracking sound?
The cracking or popping sound occurs when joints in the neck are stretched slightly beyond their normal range of motion. This causes gas bubbles to form in the synovial fluid, which is the lubricating fluid surrounding the joints. When these bubbles burst, it creates the cracking sound.
Specifically, the neck cracking happens between the facet joints. These are the joints that connect the vertebrae and allow movement of the spine. When the facet joints are stretched or separated, it changes the pressure within the joint capsule causing the bubbles to form and pop.
Why does cracking the neck feel relieving?
There are a few proposed theories as to why cracking the neck creates a temporary feeling of relief or reduced pain:
- The stretching and moving of the joint releases trapped gas, creating more space and range of motion.
- It stimulates synovial fluid production, lubricating the joint.
- It blocks nociceptors, the nerves that send pain signals, providing short-term pain relief.
However, these effects are temporary. The gas bubbles reform quickly and the fluid returns to normal viscosity. The nerves also begin transmitting pain signals again within 20-30 minutes typically.
Risks of neck cracking
While occasional, gentle neck cracking is generally safe, regular and forceful cracking can potentially lead to complications. Some risks include:
- Joint injury: Forceful twisting of the neck can strain muscles, ligaments and tendons. It may also damage the facet joints leading to inflammation and pain.
- Blood vessel injury: The vertebral arteries run through the cervical vertebrae to supply blood to the brain. Forceful neck manipulation has the risk of damaging these arteries, possibly causing a stroke.
- Disk herniation: The force and twisting motion places stress on the intervertebral disks that can lead to tears and disk material protruding into the spinal canal (herniation).
Those over the age of 50 are at higher risk for these types of injuries due to natural age-related changes in the spine like arthritis and degenerating disks. Individuals with connective tissue disorders, osteoporosis, or prior neck injury are also more predisposed to complications.
When should you avoid neck cracking?
There are certain conditions where neck manipulation should be completely avoided due to high risk:
- Recent neck injury such as whiplash
- Spinal cord conditions like stenosis
- Weakened bones from osteoporosis
- Prior stroke or vertebral artery dissection
- Down syndrome
- Rheumatoid arthritis
- Bone cancer
Even without these conditions, it is best to avoid forceful cracking that takes the neck beyond its normal range of motion. Gentle cracking within the normal range is considered lower risk.
Does neck cracking improve range of motion?
Cracking the neck does lead to increased range of motion immediately after, but the effects are temporary. One study found cervical spine manipulation increased range of motion for rotation about 30-40% and about 13% for lateral flexion motion. However, this increase lasted less than 20 minutes before returning back to baseline.
While neck manipulation can provide short-term relief and motion, it does not improve overall spinal mobility or have lasting effects. The joint cavities reestablish normal pressure and gas levels quickly after cracking. Regular, forceful cracking may even damage joints leading to reduced mobility over time.
Can cracking your neck help headaches or migraines?
For some people, gently cracking the neck provides temporary relief of tension headaches and migraines. When the joints are mobilized, it can release muscle tightness and tension in the neck that contribute to these headaches. It may also stimulate blood flow.
However, there is no scientific evidence showing long term benefits for headache reduction or prevention. The relief is often short-lived. And frequent forceful cracking could actually worsen headaches over time due to injury and added muscle tension.
How often is it safe to crack your neck?
There are no specific guidelines on how often neck cracking is safe. The risks mainly come from excessive force and manipulation that strains the neck. Gentle cracking a couple times a week is generally considered low risk in healthy individuals. Those with pre-existing conditions like arthritis or osteoporosis however should be much more cautious and avoid neck manipulation.
It is best to let the neck crack naturally with normal movement rather than forcing the joint beyond its comfortable range of motion. Also, try to avoid jerking, twisting motions that could harm the vertebral arteries. If neck cracking becomes a frequent habit, it is wise to limit the sessions to avoid potential complications.
When to see a doctor
See a doctor if neck cracking causes any of the following symptoms:
- Sharp or radiating pain
- Numbness or tingling
- Muscle weakness
- Dizziness
- Headaches
- Nausea
- Ringing in the ears
Any of these signs could indicate injury to the vertebrae, disks, blood vessels, or nerves. Pain that persists for days after neck cracking also warrants medical evaluation. Seek prompt attention if cracks result in sudden severe pain or neurological symptoms as this can signify a serious vascular or neurological complication.
Alternatives to neck cracking
Rather than routinely cracking the neck for temporary relief, there are safer ways to improve neck pain and stiffness without risking harm:
- Gentle stretches and exercise: Slow neck rolls and lateral bending stretches can relax muscles and mobilize joints.
- Massage: Relieves muscle tension that contributes to neck stiffness and pain.
- Heat or ice: Applying heat packs or wraps can relax tight muscles. Ice reduces inflammation.
- Proper posture and ergonomics: Reduces neck strain from poor positioning during work and other activities.
- Over-the-counter pain medication: For temporary relief of painful symptoms.
For chronic or lasting neck pain, the root causes should be evaluated by a doctor. Treatment may involve physical therapy, medication, stress management, or other interventions to provide lasting improvement without risks.
Summary
- Neck cracking creates a popping sound from gas bubbles bursting in the joint fluid when stretched.
- It provides temporary relief but risks include joint, nerve, and vascular injury.
- The increase in range of motion is brief, lasting less than 20 minutes.
- No evidence shows benefits for headaches or migraines.
- Avoid forceful cracking or manipulation beyond the normal range of motion.
- Those with pre-existing neck conditions have higher risk of complications.
- Alternatives like exercise, massage, and posture correction provide safer relief.