Is Cracking Your Neck Bad for You?

Written by Kim Grundy, PT | Reviewed by Sanjai Sinha, MD Published on April 10, 2023

Key takeaways:

• Cracking your neck sometimes is generally safe and won’t cause harm if you do it correctly.
• Avoid forcefully turning your head to crack your neck. Instead, try gentle stretches to get a satisfying pop without the risk of injury.
• Cracking your neck may ease pressure in the joints and release endorphins. But if done too often or incorrectly, it can result in a pinched nerve, muscle spasms, or hypermobility.

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Popping or cracking your neck can be satisfying, but you may wonder if you are doing more harm than good. Gently cracking your neck on occasion is fine. But if you do it incorrectly or too often, it can cause neck pain and injuries.

What happens when you crack your neck?

The popping noise you hear when you crack your neck isn’t from bones moving or readjusting. Instead, it’s from the release of gas in the joints in your spine. Your cervical spine (neck region) and neck muscles work together to support and move your head. Facet joints connect the bones of the spine. These joints are surrounded by a capsule that contains synovial fluid and gas to help them move smoothly.

Experts believe that when you move your neck to crack it, it stretches this joint capsule, which causes the release of the gas. When the gas is released from the joint, it makes a popping sound. This is called cavitation, and the pressure change within the joint often feels good.

When you pop your neck, you might hear 1 or 2 pops. But if you visit a chiropractor, you may hear 3 to 5 pops during a spinal adjustment. Once your neck pops, you likely won’t be able to crack it again for at least 20 minutes, as it takes time for the gasses to build back up in the joints.

Are there any benefits of cracking your neck?

The main benefit of cracking your neck is that it reduces pressure in your joints, which may help relieve neck pain, tension, or stiffness.

But the popping sound you hear when you crack your neck doesn’t always guarantee relief.

A 2022 review looked at people undergoing chiropractic care. If they heard pops during an adjustment, they associated that with successful treatment. The researchers found that an audible pop doesn’t necessarily mean that a spinal adjustment is successful.

So the sound had a placebo effect, making people feel better about the treatment.

Neck cracking may also have another benefit. Research suggests that it releases feel-good hormones, including oxytocin, which can help you feel happier and more relaxed. That could explain why some people do it even when they don’t have neck pain or tension.

What are the risks of cracking your neck often?

While occasionally cracking your neck is not harmful, it can be risky if you use too much force or do it often. If you feel the urge to crack your neck often, consider getting an evaluation from a licensed chiropractor, physical therapist, or doctor. And be sure not to let anyone else who isn’t a medical professional crack your neck, as this can raise your risk of injury.

Here are some risks of cracking your neck:

• Pinched nerve: Moving your neck too forcefully can pinch a nerve, causing pain, as well as tingling and numbness down your arm.
• Muscle spasms: The muscles that support and move your neck can spasm, causing pain, stiffness, and muscle knots.
• Hypermobility: Cracking your neck too often, like multiple times a week, may stretch the ligaments that support your neck, which can cause hypermobility or too much movement in your spine. This could lead to neck pain. People with hypermobility may feel the need to pop their necks more, which could make their condition worse.
• Stroke: In rare cases, frequent neck cracking may increase the risk of a stroke because it can damage the blood vessels. It is always good to know about the most common signs of a stroke.

Some people may be concerned that neck cracking causes degenerative arthritis. But currently, there is no evidence linking the two. Researchers have debunked the idea that cracking your knuckles causes arthritis. But it’s unclear if frequent knuckle cracking is the same as regular neck cracking. More research is needed, specifically on the cervical spine and the long-term effects of neck cracking.

That said, experts recommend avoiding the practice if you have any of the following conditions:

• Spinal cancer
• Spinal fracture
• Osteoporosis
• Vertebral artery disease
• Coagulation disorders
• Scoliosis
• Inflammatory joint diseases such as rheumatoid arthritis

How to crack your neck safely

People often associate neck popping with forcefully twisting the neck or grabbing the head and jaw to elicit a pop. But you should avoid these methods. Those manipulations and movements should only be done by a certified chiropractor or other trained professional. Instead, you can crack your neck safely by doing gentle stretches.

Regularly performing neck stretching and strengthening exercises can keep your neck pain-free with full motion. Try the following moves to crack your neck gently.

1. Side stretch

1. Sit tall in a chair with your shoulders back.
2. Place your right hand on your lower back with your palm facing out. Put your left hand on your head, with your fingers pointing toward your right ear.
3. Gently pull your neck to the left, moving your left ear toward your left shoulder. Hold for 10 to 15 seconds. You will feel a stretch down the right side of your neck and may also hear a few satisfying pops.
4. Don’t forcefully pull your neck down or stretch through any pain. This is a slow stretch, and you should stop before you have pain.
5. Next, turn your head to the left at an angle, looking towards your left armpit. Gently pull your head down in this direction. Hold for 10 to 15 seconds. You will feel a stretch down the back of your neck and possibly hear some pops.
6. Repeat 3 to 5 times on each side.

2. Chin tuck with a towel

1. Grab a rolled towel, place it around your neck, and hold on to each end with your hands. 
2. Sit up tall with your shoulders back.
3. Tuck your chin in and then extend your neck back as if you are looking up at the ceiling. 
4. Pull the towel with your hands as you do this to allow your neck more motion. The towel gives some support so you can stretch your neck further.
5. Only go back as far as you comfortably can before using the towel to help bring your neck back up to the starting position.
6. You may hear some pops as you stretch and move your neck.
7. Repeat 10 times.

3. Neck stretch with a foam roller

Foam rollers have many benefits, including helping with trigger points or muscle spasms. You can also use your foam roller to help gently pop your neck.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place a foam roller behind your head so it rests in the arch of your neck.
3. Slowly turn your head from side to side, pausing at the end of each turn.
4. Turn your head as far as you comfortably can.
5. The foam roller offers a little cervical distraction as you turn your head, which may give you the “pop” you want.
6. Repeat 10 to 15 times on each side.

Remember, once your neck makes a popping noise, it won’t do it again for about 20 minutes. You can do these stretches several times a day, but your neck won’t pop every time.

When should you see a doctor about neck pain?

If you want to crack your neck many times a day for pain relief, see a healthcare provider so they can rule out any underlying issues.

You should get medical care if you have neck pain after an injury, such as a car accident or fall. It’s also important to see a provider if you have any of the following symptoms:

• Pain or numbness radiating down your arms
• Weakness in your arms or hands
• Continuous and persistent pain
• Neck pain with severe headache

The bottom line

When done carefully, cracking your neck isn’t bad for you. It has some benefits, including easing joint pressure, which may relieve pain or stiffness. But when done too often or forcefully, it can lead to more neck pain and injuries. Experts recommend gentle stretches when popping your neck. Talk to a healthcare provider if you have the urge to crack your neck often or have more pain.