June 8, 2024
We’ve all heard the adages that cracking your knuckles will “cause arthritis” or popping your neck is “harmful.” This couldn’t be further from the truth. Unless there is a significant amount of pain or tension when trying to crack your joints (specifically the neck), there’s no cause for alarm.
The notion that knuckle or joint popping is terrible for you stems from two things. The first is a fundamental misunderstanding of what occurs in the joint to make the sound. The second is people (generally adults or parental figures of children) vehemently disliking the sound and needing an excuse to tell someone to stop.
Here, we’ll discuss what makes the popping sound, whether it can benefit you, and when to see a chiropractor.
What Makes the Cracking or Popping Sound?
The iconic popping or cracking has nothing to do with the bones touching or breaking. There are capsules of liquid in between bones. The liquid facilitates easy movement, provides cushion, and minimizes damage. When you “crack” your knuckles, for example, the capsules in the knuckles are stretched.
The fluid in the capsule is stretched and subjected to cavitation. Cavitation is an effect where the rapid pressure decrease in the joints creates a vacuum. Then, it collapses as it’s filled with fluid. This may sound outlandish, but it’s perfectly safe in moderation.
The joints in the neck follow the same principles as the knuckles. They are called facet joints, and they are located on each side of the spine. The gasses are released when these facets are popped, and the joint pops.
What Does Cracking Your Neck Do?
As terrible as neck cracking sounds, it does provide some benefits when done correctly and in moderation. Always consult a chiropractor before cracking your neck or if you have any pain or swelling.
Neck cracking can be beneficial for a few reasons, including the mental response to cracking your neck. Cracking your neck is known to release endorphins into the bloodstream. Endorphins are produced by the pituitary gland and are associated with satisfaction and pleasure.
The benefits are also mental, as shown in a 2011 study, where just the sound of a crack or pop creates a feeling of release and sends endorphins. Many patients who receive chiropractic care associate the sound with a release of pressure and successful joint adjustment and reap the benefits of it.
How to Safely Crack Your Neck
While you should consult your chiropractor before performing any serious adjustments to your spine, there are some ways to safely crack your neck on your own. These should not be painful or aggressive. They should be approached as stretches where the pressure is gentle and consistent instead of jolted or painful.
Side Stretch
- Sit tall with shoulders back.
- Place your hand on your lower back, palm facing out. Put your left hand on your head, fingers pointing toward your right ear.
- Pull your neck to the left, moving your left ear toward your left shoulder. Hold for 10 to 15 seconds. You’ll feel a stretch down the right side of your neck and may hear some satisfying pops.
- Do NOT pull your neck down forcefully or stretch through pain. This is a slow stretch and should be stopped before you have pain.
- Turn your head to the left at an angle, looking toward your left armpit. Gently pull your head down in this direction. Hold for 10 – 15 seconds. You should feel a stretch down the back of your neck and possibly hear some cracks.
- Repeat 3 to 5 times on each side.
Foam Roller
- Lie on your back with your knees bent and feet flat on the floor.
- Place the foam roller behind your head so it rests in the arch of your neck.
- Slowly turn your head from side to side, pausing at the end of each turn.
- Turn your head as far as you comfortably can.
- The foam roller offers some cervical distraction as you turn your head, which may create the cracks you’re looking for.
- Repeat these movements 10 to 15 times on each side.
Once you get the neck crack that you need, you won’t be able to do it again for about 20 minutes. These stretches can be performed multiple times daily, but your neck may not always crack.
Can a Chiropractor Help?
A chiropractor can provide help and a plan to keep you healthy when it comes to manual adjustments. If you are cracking your neck and not feeling any pain, pressure, or swelling, there’s no need to get chiropractic help.
If you’re cracking and not feeling any satisfaction or relief, then you could benefit from chiropractic care. A professional chiropractor manipulates joints and muscles to relieve and prevent pressure and pain. They may also provide an alignment in the office and give tips on how to treat your conditions.
Spine Experts in Clearwater, FL
If you still need help cracking your neck, or find yourself wondering why it’s cracking, contact our team of chiropractors in Clearwater, FL. With decades of experience fixing subluxations, they take a whole-body approach to patient care, searching for the root of the issue instead of treating the symptoms.
Call 727-447-4647 or contact us today to schedule an appointment!
About the Author: With over three decades of experience, Dr. Jere Jarrett is a highly educated and experienced chiropractor who serves Clearwater, FL, and the surrounding areas. He takes a “whole-body” approach to chiropractic care. Instead of treating symptoms, Dr. Jarrett looks for the underlying cause of pain and discomfort. Call 727-447-4647 to schedule an appointment!