A Complete Guide to End a Neck Cracking Habit

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An in-depth look at neck cracking and how to stop doing it

Co-authored by Eric Christensen, DPT and Janice Tieperman

Last Updated: March 27, 2024 Approved

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Ways to Break a Neck-Cracking Habit

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Is cracking your neck yourself dangerous?

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What does it mean if your neck keeps cracking?

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Are there any benefits to cracking your neck?

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When to See a Doctor

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Tips to Manage Neck Pain

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Expert Q&A

For some people it’s a snap, for others, it’s a crunch. As satisfying as it feels to give your neck a good crack, it isn’t always a good idea—and we’re here to explain why (and more importantly, how you can stop). Read on to find the answers to your most pressing questions below, so you can keep your neck in great, pain-free shape.

Things You Should Know

Replace neck cracking with chin tucks. Stare straight ahead, pull your chin to your neck, and move your head backward, holding each position for 5 seconds.
To help ease any related neck pain, apply an ice pack or heating pad on your neck for 15 minutes at a time.
Cracking your neck can create irritation in your cartilage and tissue. Remembering why you want to stop cracking your neck can help you break the habit.

Section 1 of 6:

Ways to Break a Neck-Cracking Habit

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Having personalized motivation is essential to breaking any habit—and cracking your neck is no exception!^{[1]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Manual neck cracking can irritate your neck cartilage and soft tissue over time, which isn’t good for your long-term health.^{[2]
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Research source} In especially rare cases, manual neck cracking can tear an artery and potentially cause a stroke.^{[3]
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The next time you’re tempted to crack your neck, try doing a different stretch or activity instead.^{[4]
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Research source} Chin tucks are a great option—just stare straight ahead, pull your chin towards your neck a little bit, and slowly bring your head back to a neutral position (without turning or moving it around). Stay in this position for 5 seconds, relax, and then repeat it 4 more times.^{[5]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source}

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Chances are, you won’t stop cracking your neck overnight—and that’s okay! Be mindful of when you do crack your neck, and make a conscious effort to do it less in the future.

Section 2 of 6:

Is cracking your neck yourself dangerous?

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Occasional, gentle neck cracking should be safe, but avoid manual cracking. Leaning your head to the side and hearing a pop is totally normal—if anything, it’s just a sign that you’re a little stiff there.^{[6]
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Expert Source

Eric Christensen, DPT
Physical Therapist

Expert Interview. 17 March 2021.} The important thing is to avoid applying a lot of pressure to your neck and to stop if you experience any pain. Also, only let trained professionals crack your neck—if a friend or other untrained person does it, you could get injured.^{[7]
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- Your neck contains delicate nerves and blood vessels, so it’s important to always be gentle!

Section 3 of 6:

What does it mean if your neck keeps cracking?

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Painless neck cracks are caused by gas bubbles in your neck joints. Also known as neck crepitus, this common condition occurs when tiny gas bubbles form and collapse around your neck joints as you move. It can occur during natural movements, like when you turn your head to back out in your car, or during purposeful manipulation of the neck, like when you get a chiropractic adjustment.^{[8]
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- Natural cracks and pops can also occur when a ligament or tendon moves around a bone in the neck. This is more likely if the muscles and tissues in the neck are too tight, but it can also occur as the muscles and tissues in the neck become less elastic with age.
- In some cases, neck cracking can be the result of bones rubbing against each other due to osteoarthritis or disc degeneration.
If your neck cracking is accompanied by stiffness or pain, that could be a sign that something more serious is going on. In that case, you should talk to your doctor.^{[9]
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Research source} You should also talk to your doctor if your neck cracks frequently or constantly, or if it’s cracking after a recent injury or surgery.^{[10]
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EXPERT TIP

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT
Physical Therapist

If you keep cracking your neck, address the causes. If you have to keep cracking your neck throughout the day to find relief, you likely have an issue like muscle stiffness or weakness. This can be corrected with specific stability exercises.

Section 4 of 6:

Are there any benefits to cracking your neck?

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A professional chiropractic adjustment may help with neck pain. During a session, a chiropractor carefully manipulates your joints, which can provide pain relief and improved mobility.^{[11]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source} However, chiropractic adjustments don’t work for everyone, and there are still risks even when you’re working with a professional.^{[12]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- Some research has shown that people associate the sound of their neck cracking with a feeling of relief, even when there isn't actually any tension being released.^{[13]
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  Science Direct
  Online archive of peer-reviewed research on scientific, technical and medical topics
  
  Go to source} That could be why many people feel temporary relief when they crack their neck on their own.

Section 5 of 6:

When to See a Doctor

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Work with your doctor if you’re experiencing neck pain. If you’re regularly cracking your neck in an attempt to alleviate pain, a doctor can help identify what’s causing the pain and recommend the best treatment. Depending on the cause of your pain, they may suggest things like home exercises, medication, physical therapy, or short-term immobilization.^{[14]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- A doctor might suggest that you wear a soft neck collar for short periods of time to help immobilize your neck.
- Your doctor might also suggest steroid injections to help you manage the pain.
- In physical therapy, your therapist may coach you on good posture habits, teach you neck-strengthening exercises, and help you manage your pain with applied heat or ice.

Section 6 of 6:

Tips to Manage Neck Pain

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Gently stretch your neck by doing a chin tuck. Look straight ahead, tuck your chin, and slowly move your head back. Hold this position for 5 seconds, and then do the stretch 4 more times.^{[15]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Your neck might be supplying more stability than it should be if you're feeling really stiff.^{[16]
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  Eric Christensen, DPT
  Physical Therapist
  
  Expert Interview. 17 March 2021.} Exercise like the chin tuck can help lower this pain around your neck and upper back muscles.^{[17]
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Ice your neck for 2 days and follow up with heat. During the first 2 days you experience neck pain, place a towel-wrapped ice pack over your neck for 15 minutes at a time. If your neck is still sore after this, treat the pain by applying a low-temperature heating pad and/or by hopping in a warm shower for a few minutes.^{[18]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Painkillers like acetaminophen and ibuprofen may also help you manage the pain—just be sure to follow the correct dosage instructions on the bottle.^{[19]
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  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  
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Work on your posture to prevent future neck pain. Whenever you stand, improve your posture by keeping your neck straight, aligning your shoulders with your hips, tucking in your stomach, and balancing your weight between both feet.^{[20]
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National Health Service (UK)
Public healthcare system of the UK

Go to source} When you sit, support your back (along with your hips and upper legs), uncross your legs, relax your shoulders, and plant your feet firmly on the ground.^{[21]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

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- Good posture doesn’t just help with neck pain—it also helps prevent back pain.^{[22]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
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Try acupuncture, massage, or chiropractic treatments. Besides working with a doctor, alternative medicine treatments may help you manage your neck pain. Talk with your doctor before scheduling any acupuncture, chiropractic, or massage sessions to make sure these treatments are a good option for you.^{[23]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- For instance, acupuncture may not be a good option if you take an anticoagulant.^{[24]
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  National Health Service (UK)
  Public healthcare system of the UK
  
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Expert Q&A

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Question

My neck only cracks when I go to bed. Why is this?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

It's probably because you are sleeping on your neck wrong. You may need to buy new pillows.

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Question

My habit is actually more of a tick. I crack my neck all the time and I can't stop feeling like cracking my neck. Any more information that might help?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

Consider it a compulsive disorder and, as such, try to modify your behavior so that you do not do it as often.

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