4 Ways To Stop Neck Cracking - WikiHow

Home » How To Stop Cracking Your Neck » 4 Ways To Stop Neck Cracking - WikiHow

Maybe your like

Skip to ContentQuizzes
  • Home
  • Random
  • Browse Articles
  • Quizzes & Games
  • All QuizzesHot
  • Love Quizzes
  • Personality Quizzes
  • Fun Games
  • Dating Simulator
  • Learn Something New
  • Forums
  • Courses
  • Happiness Hub
  • Explore More
  • Support wikiHow
  • About wikiHow
  • Log in / Sign up
Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow A Complete Guide to End a Neck Cracking Habit PDF download Download Article An in-depth look at neck cracking and how to stop doing it Co-authored by Eric Christensen, DPT and Janice Tieperman

Last Updated: May 23, 2025 Approved

PDF download Download Article
  • Ways to Break a Neck-Cracking Habit
    • |
  • Is cracking your neck yourself dangerous?
    • |
  • What does it mean if your neck keeps cracking?
    • |
  • Are there any benefits to cracking your neck?
    • |
  • When to See a Doctor
    • |
  • Tips to Manage Neck Pain
    • |
  • Expert Q&A
|Show more |Show less X

This article was co-authored by Eric Christensen, DPT and by wikiHow staff writer, Janice Tieperman. 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. There are 18 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 82% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 344,452 times.

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.

Steps

Section 1 of 6:

Ways to Break a Neck-Cracking Habit

PDF download Download Article
  1. Step 1 Remind yourself why you want to stop cracking your neck. 1 Remind yourself why you want to stop cracking your neck. Having personalized motivation is essential to breaking any habit—and cracking your neck is no exception![1] Manual neck cracking can irritate your neck cartilage and soft tissue over time, which isn’t good for your long-term health.[2] In especially rare cases, manual neck cracking can tear an artery and potentially cause a stroke.[3]
  2. Step 2 Replace the neck cracking with a different habit. 2 Replace the neck cracking with a different habit. The next time you’re tempted to crack your neck, try doing a different stretch or activity instead.[4] 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] Advertisement
  3. Step 3 Go easy on yourself if you can’t break the habit right away. 3 Go easy on yourself if you can’t break the habit right away. 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.
    4. Advertisement
Section 2 of 6:

Is cracking your neck yourself dangerous?

PDF download Download Article
  1. Occasional, gentle neck cracking should be safe, but avoid manual cracking. 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] 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.
    • 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?

PDF download Download Article
  1. Step 1 Painless neck cracks are caused by gas bubbles in your neck joints. 1 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.[7]
    • 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.
  2. Step 2 Painful neck cracks can be a sign of an underlying medical condition. 2 Painful neck cracks can be a sign of an underlying medical condition. 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.[8] 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.[9] EXPERT TIP Eric Christensen, DPT

    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 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.

    3. Advertisement
Section 4 of 6:

Are there any benefits to cracking your neck?

PDF download Download Article
  1. A professional chiropractic adjustment may help with neck pain. 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.[10] However, chiropractic adjustments don’t work for everyone, and there are still risks even when you’re working with a professional.[11]
    • 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.[12] 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

PDF download Download Article
  1. Work with your doctor if you’re experiencing neck pain. 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.[13]
    • 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.
    2. Advertisement
Section 6 of 6:

Tips to Manage Neck Pain

PDF download Download Article
  1. Step 1 Gently stretch your... 1 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.[14]
    • Your neck might be supplying more stability than it should be if you're feeling really stiff.[15] Exercise like the chin tuck can help lower this pain around your neck and upper back muscles.[16]
  2. Step 2 Ice your neck for 2 days and follow up with heat. 2 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.[17]
    • Painkillers like acetaminophen and ibuprofen may also help you manage the pain—just be sure to follow the correct dosage instructions on the bottle.[18]
  3. Step 3 Work on your posture to prevent future neck pain. 3 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.[19] 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.[20]
    • Good posture doesn’t just help with neck pain—it also helps prevent back pain.[21]
  4. Step 4 Try acupuncture, massage, or chiropractic treatments. 4 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.[22]
    • For instance, acupuncture may not be a good option if you take an anticoagulant.[23]
    5. Advertisement

Expert Q&A

Search Add New Question
  • Question My neck only cracks when I go to bed. Why is this? Chris M. Matsko, MD 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 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. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 13 Helpful 24
  • 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 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 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. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 86 Helpful 40
Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement

Tips

Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review!

You Might Also Like

Stop Cracking Your KnucklesCracking Knuckles: The Causes of This Habit & How to Quit It Crack Your NeckHow toCrack Your Neck Fix Neck PainHow to Fix Neck Pain Realign Your NeckHow toRealign Your Neck Get a Crick Out of Your NeckHow toGet a Crick Out of Your Neck Strengthen Your NeckHow toStrengthen Your Neck Treat a Neck StrainHow toTreat a Neck Strain Stop Your Joints from Cracking and PoppingHow toStop Your Joints from Cracking and Popping Crack Your Upper BackHow toCrack Your Upper Back Crack Your Shoulder BladesHow toCrack Your Shoulder Blades Crack Your JawHow toCrack Your Jaw Treat a Sprained NeckHow to Relieve & Heal a Neck Sprain or Strain Get Rid of a Sore NeckHow toGet Rid of a Sore Neck Crack Someone Else's BackHow toCrack Someone Else's Back Advertisement

References

  1. ↑ https://www.health.harvard.edu/blog/how-to-break-a-bad-habit-202205022736
  2. ↑ https://www.nytimes.com/2013/10/29/science/what-causes-a-neck-to-crack.html
  3. ↑ https://www.washingtonpost.com/nation/2019/05/03/man-stretched-popped-his-neck-he-tore-an-artery-suffered-major-stroke/
  4. ↑ https://newsinhealth.nih.gov/2012/01/breaking-bad-habits
  5. ↑ https://www.health.harvard.edu/pain/how-to-soothe-a-sore-neck
  6. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview
  7. ↑ https://www.spine-health.com/conditions/neck-pain/neck-cracking-and-grinding-what-does-it-mean
  8. ↑ https://www.spine-health.com/conditions/neck-pain/neck-cracking-and-grinding-what-does-it-mean
  9. ↑ https://www.spine-health.com/conditions/neck-pain/when-neck-cracking-needs-medical-attention
More References (14)
  1. ↑ https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment
  2. ↑ https://www.mayoclinic.org/tests-procedures/chiropractic-adjustment/about/pac-20393513
  3. ↑ https://www.sciencedirect.com/science/article/abs/pii/S1479235411000046
  4. ↑ https://www.mayoclinic.org/diseases-conditions/neck-pain/diagnosis-treatment/drc-20375587
  5. ↑ https://www.health.harvard.edu/pain/how-to-soothe-a-sore-neck
  6. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview
  7. ↑ https://www.spine-health.com/conditions/neck-pain/neck-strengthening-exercises
  8. ↑ https://www.mayoclinic.org/symptoms/neck-pain/basics/when-to-see-doctor/sym-20050882
  9. ↑ https://www.health.harvard.edu/pain/how-to-soothe-a-sore-neck
  10. ↑ https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/common-posture-mistakes-and-fixes/
  11. ↑ https://medlineplus.gov/guidetogoodposture.html
  12. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
  13. ↑ https://www.mayoclinic.org/diseases-conditions/neck-pain/diagnosis-treatment/drc-20375587
  14. ↑ https://www.nhs.uk/conditions/acupuncture/

About This Article

Eric Christensen, DPT Co-authored by: Eric Christensen, DPT Physical Therapist This article was co-authored by Eric Christensen, DPT and by wikiHow staff writer, Janice Tieperman. 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. This article has been viewed 344,452 times. 8 votes - 82% Co-authors: 18 Updated: May 23, 2025 Views: 344,452 Categories: Neck and Shoulder Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Read More...

Article SummaryX

To stop cracking your neck, start by gently stretching your neck muscles 3-5 times a day, since stretching can reduce some of the tension and discomfort that makes you want to crack your neck. Additionally, move your neck up and down, side to side, and in circles to loosen your joints. You should also avoid sleeping on your stomach, which can cause your head and neck to twist in uncomfortable ways. Instead, try sleeping on your side with your knees slightly bent and your arms below the level of your head and hips. For information from our Medical co-author about how to get help from a chiropractor or osteopath, read on! Did this summary help you?YesNo

In other languages Portuguese Spanish Dutch Italian German French Arabic Russian Indonesian Japanese
  • Print
  • Send fan mail to authors
Thanks to all authors for creating a page that has been read 344,452 times.

Reader Success Stories

  • Jane B.

    Jane B.

    Jun 29, 2016

    "I have a bad issue with cracking my neck. It's been really painful to do and more so to try quitting. I tried..." more
More reader stories Hide reader stories Share your story If you buy through links on our site, we may earn a commission.

Did this article help you?

Yes No Advertisement If you buy through links on our site, we may earn a commission.Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Eric Christensen, DPT Co-authored by: Eric Christensen, DPT Physical Therapist Co-authors: 18 Updated: May 23, 2025 Views: 344,452 82% of readers found this article helpful. 8 votes - 82% Click a star to add your vote Jane B.

Jane B.

Jun 29, 2016

"I have a bad issue with cracking my neck. It's been really painful to do and more so to try quitting. I tried..." more Cheryl Harlow

Cheryl Harlow

Oct 18, 2022

"I learned how to crack my neck without hurting myself. Learned some new stretches. Very helpful." Joan Campbell

Joan Campbell

Sep 11, 2016

"Very clear instructions and great images." Share yours! More success stories Hide success stories

Quizzes & Games

Why Can't I Sleep QuizWhy Can't I Sleep QuizTake QuizMisophonia TestMisophonia TestTake QuizSkin Picking Disorder TestSkin Picking Disorder TestTake QuizAm I Giving Someone the Ick QuizAm I Giving Someone the Ick QuizTake QuizOCD TestOCD TestTake QuizHow Awkward Am I QuizHow Awkward Am I QuizTake Quiz

You Might Also Like

Stop Cracking Your KnucklesCracking Knuckles: The Causes of This Habit & How to Quit ItCrack Your NeckHow toCrack Your NeckFix Neck PainHow to Fix Neck PainRealign Your NeckHow toRealign Your Neck

Trending Articles

How Rare Is Your Name?How Rare Is Your Name?The Different Kinds of Dimples: Types, Causes, & Social PerceptionThe Different Kinds of Dimples: Types, Causes, & Social Perception151 of the Juiciest “Most Likely To” Questions to Ask151 of the Juiciest “Most Likely To” Questions to AskSigns a Woman is Sexually Attracted to YouSigns a Woman is Sexually Attracted to YouTell That Your Crush Likes You BackHow toTell That Your Crush Likes You BackCat Sleeping Positions: 22 Common Poses ExplainedCat Sleeping Positions: 22 Common Poses Explained

Watch Articles

Calculate the Volume of a PyramidHow toCalculate the Volume of a PyramidThe Best Way to Exfoliate Your Scalp (Plus, What to Use)The Best Way to Exfoliate Your Scalp (Plus, What to Use)Save Money as a KidHow toSave Money as a KidPolish AluminumHow toPolish Aluminum2 Easy Renter-Friendly Options to Hang Your Window Treatments2 Easy Renter-Friendly Options to Hang Your Window Treatments Insert Slide Numbers in PowerPointHow to Insert Slide Numbers in PowerPoint

Trending Articles

Are You Unc? Discover How Old Your Vibe IsAre You Unc? Discover How Old Your Vibe IsWhat's My Hottest Feature QuizWhat's My Hottest Feature QuizGen Beta Slang QuizGen Beta Slang Quiz24 Different Types of Bras Explained24 Different Types of Bras Explained Play the Concentrate Game (For A Little Scare!)How to Play the Concentrate Game (For A Little Scare!)What Does Your Rice Purity Score Really Mean?What Does Your Rice Purity Score Really Mean?

Quizzes & Games

Mental Health QuizMental Health QuizTake QuizChildhood Trauma TestChildhood Trauma TestTake QuizWhy Am I So Tired QuizWhy Am I So Tired QuizTake QuizEating Disorder TestEating Disorder TestTake QuizWhy Am I So Bloated QuizWhy Am I So Bloated QuizTake QuizDo I Have Anxiety QuizDo I Have Anxiety QuizTake Quiz wikiHow
  • Categories
  • Health
  • Musculoskeletal System Health
  • Neck and Shoulder Health
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy.
  • Home
  • About wikiHow
  • Experts
  • Jobs
  • Contact Us
  • Site Map
  • Terms of Use
  • Privacy Policy
  • Do Not Sell or Share My Info
  • Not Selling Info
  • Contribute

Follow Us

×

Get all the best how-tos!

Sign up for wikiHow's weekly email newsletter

Subscribe You're all set! X --524

Tag » How To Stop Cracking Your Neck