3 Reasons Your Neck Cracks and Grinds (and How to Resolve It)

3 Reasons Your Neck Cracks and Grinds (and How to Resolve It)

In some ways, Hollywood has glamorized neck cracking as a sign that you are ready for action. While neck cracking works great as a classic movie trope, is it a healthy practice for your neck? The answer is somewhat complicated. Let’s cover why your neck cracks, if you should crack your neck and what you can do to fix neck cracking issues.

Why Your Neck Cracks

The science of neck cracking remains theoretical. Still, compelling theories exist on why neck joints crack and grind. With that in mind, here are three plausible causes of neck cracking and grinding.

1. Pressure Changes Within Facet Joints

Your facet joints contain a lubricant known as synovial fluid. This fluid contains various gases, such as carbon dioxide, nitrogen and oxygen. When you move your facet joints, the synovial fluid pressure changes. This pressure change causes gas bubbles to form and collapse. As those gas bubbles form and collapse, you may hear popping or cracking noises.

There is some debate on whether the popping or cracking noises occur when the gas bubbles form or when they collapse. A 2015 study suggests when they form, while a 2018 study supports the long-held view that those cracking noises occur when gas bubbles collapse.

The pressure-change theory also explains why you cannot repeatedly crack your joints. After the bubbles form and collapse, pressure must build up inside the joints before they form and collapse again. Most research suggests that it takes approximately 20 minutes for the internal pressure to reset before you can crack your joints again.

If pressure changes within facet joints cause neck grinding, it is usually not a concern. Since these pressure changes do not cause any pain, patients do not usually seek treatment to fix the problem.

2. Ligament or Tendon Movements

Your ligaments and tendons attach your bones to your joints. They also function like robust elastic bands. As you move your joints, your tendons and ligaments stretch over your bones and joints and snap back to their original position. Researchers believe this snap-back is one potential cause of neck cracking. Such snapping is often harmless, occurring with stretching or yoga. However, some instances of this snapping could indicate a serious issue, such as an injury or weakened tissues due to age.

As you age, the elastic strength of your tendons and ligaments weaken. The weakened elasticity could contribute to increased neck cracking. Other factors that may weaken your tendon and ligament elasticity and lead to neck cracking include:

• Swelling or stiffness in your joints, ligament or tendons
• Overstretched or torn tendons or ligaments due to injury or overuse
• Degenerative tissue
• Sudden and unusual or awkward movement with your joints, tendons or ligaments
• Post-surgical changes to your joints, tendons or ligaments

3. Bones Grinding Together

If your neck cracking occurs with pain or discomfort, bones grinding together could be the culprit. Cartilage cushions our bones and joints so they can move smoothly and freely without causing pain. However, this cartilage wears down as we age. Consequently, our bones and joints are vulnerable to grinding against each other. When this occurs, you may hear cracking and grinding noises accompanied by neck discomfort and a limited range of motion.

A common cause of neck bones grinding together is cervical osteoarthritis. If your bones are grinding together and causing you pain, you should make an appointment with your doctor to treat the issue.

Should You Crack Your Neck?

Speak with your doctor before cracking your neck. While many individuals can crack their neck without issue, problems can quickly develop if you do it too often or use an incorrect technique. Some of those problems could include pinched nerves, strained muscles and joints or puncturing a blood vessel. If your tendons, ligaments or cartilage are weakened from injury, age or overuse, cracking your neck could further damage those tissues.

Your doctor can let you know how and when you can safely crack your neck, such as during specific yoga poses that support the surrounding tissues or with the help of a chiropractor or spine specialist.

Although many theories link cracking your neck to arthritis, they are mostly anecdotal. Neck cracking with arthritis typically occurs from bones grinding together. In contrast, the cracking noise from rolling your neck is likely due to pressure changes within joint fluid. Thus, the direct causes of arthritic neck cracking and the kind that occurs when you move your neck voluntarily are unrelated. In addition, recent research shows no evidence linking arthritis with cracking your neck.

You should only crack your neck as directed by your doctor using proper technique.

How to Stop Cracking and Grinding

If your neck cracking or grinding causes you pain or you constantly feel the urge to crack your neck without relief, talk to your doctor about how to stop cracking and grinding. Often, your urge to crack your neck has underlying causes, and attending to those causes can help you stop the grinding and cracking. Some reasons for frequently feeling like you need to crack your neck could include:

• Tight muscles
• Misaligned joints
• Hypermobility in your neck joints

With that in mind, you can attend to those issues by:

• Applying ice or heat to the tight muscles.
• Visiting a chiropractor or spine doctor to realign your joints.
• Performing gentle stretches or yoga poses, such as cobra pose.
• Practicing exercises that strengthen your neck muscles.
• Implementing an ergonomic office space.
• Exercising and stretching regularly.
• Using an orthopedic pillow and mattress that supports your neck’s natural curvature.
• Sleeping on your side with your knees slightly flexed.
• Making an acupuncture or massage appointment.
• Taking non-steroidal anti-inflammatory drugs (NSAIDs), such as Aleve or Advil.

If your neck is grinding involuntarily and causing you pain, make an appointment with your doctor or a spine specialist. There is likely an underlying condition affecting your bones, joints or soft tissues that requires medical treatment or management.

Schedule an Appointment With Metropolitan Pain & Spine Institute Today

If you are looking for further guidance on how to stop cracking and grinding your neck, or need treatment to address involuntary neck grinding and pain, our spine specialists at Metropolitan Pain & Spine Institute would be happy to help. Schedule an appointment with one of our spine doctors today to resolve your neck grinding issues.