Have you experienced that satisfying “pop” when you crack your neck? For some, it relieves tension. For others, it might bring discomfort or even pain. While neck popping can seem harmless—or even feel good—it’s worth understanding why it happens, what causes it, and when it might signal an issue that you should probably have checked out.
Possible causes for neck popping and cracking
Neck popping—or cracking, clicking, or grinding sound you might hear or feel—is a common experience. Many people pop their necks to relieve tightness or increase mobility, and when it doesn’t hurt, it usually feels like an instant remedy. But what causes these noises, and, especially if it’s uncomfortable, how do you stop it?
Ligaments passing over other ligaments
Ligaments are strong bands of connective tissue that ensure your joints stay stable throughout your body. When you move your neck, the ligaments and tendons that attach to many different neck vertebrae and the surrounding shoulder bones may shift and glide against each other or the bones. This movement can create a popping or cracking sound. Usually, this is harmless unless accompanied by pain or stiffness.
Synovial fluid cavitation (gas bubbles)
Your joints are lubricated by a slippery substance suspended between the moving surfaces of your joints called synovial fluid. It contains dissolved gases like nitrogen and carbon dioxide. When you stretch or move your neck in certain ways, the pressure in your joints can change, causing these gases to form bubbles that collapse or burst. This process, called cavitation, creates the signature “pop” you hear when cracking your neck or knuckles.
Cavitation is not usually cause for concern, and the myth that “cracking your knuckles causes arthritis” has been thoroughly debunked by years of research.
Loss of cartilage between vertebrae
If your neck popping is accompanied by creaking or grinding sounds (known as crepitus), it might indicate cartilage wear. Cartilage is a smooth, tough tissue that cushions your vertebrae and other joints. Over time, aging, arthritis, or repetitive use can cause cartilage to break down, leaving less protection for your joints. This can make neck movements more painful and lead to louder or more frequent popping sounds.
Do I need to see a doctor for neck popping?
A little occasional neck-cracking isn’t typically harmful. However, if you’re already doing research online about how often is too often to pop or crack your neck, it might be time to assess your situation more closely.
There are a few scenarios where you should consider consulting a doctor or specialist no matter how concerned you might be at the moment:
- Painful Cracking: If neck popping causes pain or worsens existing discomfort, it’s worth having a professional take a closer look.
- Limited Mobility: If you’re struggling to turn your head or stretch your neck, it may point to an underlying issue affecting joint health.
- Numbness: If popping or grinding noises become constant or coincide with numbness, tingling, or weakness, it could signal nerve involvement or more serious conditions.
Addressing neck pain and other symptoms of a potential condition early can prevent minor issues from turning into chronic problems. We recommend seeking advice to resolve smaller concerns rather than waiting and risking further complications.
Treatment options for neck pain and popping
At-home care for your neck, whether it’s hurting or just making a lot of noise, begins with managing your current symptoms. For discomfort or pain, reduce the movement of your neck without completely isolating moving your head at all. You can also try placing an ice pack on the affected region for 20 minutes at a time every few hours to see if that improves your symptoms.
However, for symptoms that aren’t getting better, or have not responded to things you’ve tried at home, it might be helpful to talk to an expert about your experience.
Physical therapy provides holistic treatment for neck problems, especially when they indicate you might be at risk of developing something more serious, such as arthritis or disc degeneration.
Depending on your specific condition, physical therapy interventions may include:
- Joint mobilization and training to help your ligaments move past each other smoothly
- Strength training to engage weakened muscles that lead to hypermobility
- Massage therapy to loosen tight muscles around your neck
- Hot or cold therapy to relieve inflammation or stiffness
- Lifestyle adjustments like workplace ergonomics or stress management to avoid repetitive strain
The physical therapists at Border always start by listening closely to your experience of neck pain or other symptoms before beginning a treatment plan that’s right for you, both in the short and long term.
Find relief from neck popping and pain in El Paso
If neck popping and pain are disrupting your life, don’t ignore the warning signs. Seeking proactive treatment is the key to feeling your best and protecting your long-term neck health. At Border Physical Therapy, you don’t need a special doctor’s note to start a conversation with a physical therapist about how you can feel more stable and confident in your joint and overall health. Take the first step by calling one of our nearby clinics or requesting an appointment online today.