Cracking the neck, a gesture similar to the one done with the fingers, is a rather common habit among people. While there is no definitive evidence that cracking the spinal joints in the neck is dangerous or can cause significant damage, common sense leads one to believe that doing it many times each day is still unhealthy. For some people, constantly cracking it has become a nervous tic and can have negative social implications. With a little willpower and basic knowledge of which activities can cause harm, it is possible to break this habit. Stretching is a great exercise to loosen and relax the neck, reducing the desire to crack it.
Steps
Part 1 of 3: Lengthen and Strengthen the Neck
Step 1. Stretch your muscles
Muscle tension is a reason some people crack it, possibly in an attempt to reduce contracture and discomfort. Instead of trying to continually loosen the joints in the cervical spine, try to gently stretch the muscles, thereby relieving pain and reducing the need to crack the neck. Make slow but firm movements and breathe deeply as you stretch. Generally speaking, you should hold the stretch for about 30 seconds and repeat the exercise 3-5 times a day.
- It is recommended to do the exercises immediately after a hot shower or after applying moist heat, because the neck is more flexible.
- Stand up straight, bring your right arm behind your back and grab your left arm just above your wrist. Gently pull your left wrist, flexing your neck laterally in the opposite direction, so that your right ear approaches the corresponding shoulder. Hold for 30 seconds and then repeat on the other side.
Step 2. Move your neck in all directions
If he is stiff and has limited range of motion, the problem probably involves multiple joints. In this case, the attempt to crack (or unblock) the joints is undoubtedly justified, but generally when they are very rigid they do not melt with self-manipulation. However, this behavior induces to continually crack the joints above and below the more rigid one, which in this way become slack (joint hypermobility) and unstable with the passage of time.
- Start by making circular movements of your head, first clockwise and then counterclockwise, for about 5-10 minutes each. You may hear some "clicks", pops and pops in the neck, but focus on the movement and not the noises.
- Focus on the main movements of the neck: push-ups (look towards the feet), lateral push-ups (the ears towards the shoulders) and the extensions (look towards the sky). Perform the largest movement possible in each of the four directions about 10 times a day. After a week or two you should notice an improvement in your range of motion, which should reduce the desire to constantly crack your neck.
Step 3. Strengthen your neck muscles
This is a good technique for increasing its stability. Muscles are not only for movement, they are also important for providing protection and stability to the bones and joints that lie beneath them. If the muscles are weak, the instability of the spine increases, which stimulates the desire to crack the joints; consequently, by strengthening the cervical muscles, you can reduce the desire to crack the neck.
- Tie a resistance band around your head and attach it to some stable object at the same height as your head. Take a few steps back until you feel tension in the fascia. At this point, perform 10 repetitions of each of the four main neck movements (flexion, extension, and right / left lateral push-ups) every day, maintaining the tension of the fascia. After about a week, change the thickness of the band to have greater resistance.
- Alternatively, see a physical therapist, who can show you customized stretching and strength exercises specifically for your neck.
Part 2 of 3: Solving Environmental Problems
Step 1. Examine your sleeping environment
You may experience neck discomfort because the context in which you sleep is not suitable for your body. Mattresses that are too soft or pillows that are too thick can contribute to neck and upper back discomfort. Do not sleep on your stomach, as bending your head and neck can irritate the joints and muscles of the cervical spine.
- Try sleeping on your side, with your arms below head level, hips and knees slightly bent (fetal position).
- Get an orthopedic pillow, which is specifically designed to support the natural curves of the neck.
Step 2. Change your work environment
Neck problems are often caused by repetitive motion in the workplace or small injuries from exercise. If your problem is work-related, you should speak to your manager about assigning different tasks or changing your workplace. The computer may be positioned incorrectly, causing tension or strain on the neck. In this case, place the monitor directly in front of you, at eye level.
- Instead of continuously holding the phone between your shoulder and ear by bending your neck, you should use the hands-free function.
- If you have to drive a lot for your job, change the position of the backrest so that your head fits snugly against the headrest, thus allowing you to reduce neck tension.
Step 3. Change your physical activity routine
Maybe your problem is due to exercise in the gym or at home. In this case, take a break from the activities responsible for your discomfort (if you have identified them) for a few days and allow the neck to recover its normal functions. Also, you may be exercising too aggressively (perhaps using too heavy weights or doing too many repetitions) or assuming the wrong posture - if you are unsure, consult an instructor.
- If you put the barbell at the base of the neck when doing squats, you can cause a sprain in the cervical joint.
- If you use your head for leverage when doing abdominal crunches, you can cause tension or a sprained neck. Movements such as those performed with the shoulder press can also create discomfort.
Part 3 of 3: Undergo Neck Treatments
Step 1. Get examined by a chiropractor or osteopath
These professionals specialize in spinal problems and their business focuses on stabilizing the normal movements and functions of the neck, back and peripheral joints. They can perform joint manipulation, also called "adjustment," to unblock stiff ones or reposition cervical ones that have become slightly misaligned. It might seem strange to you that going to a chiropractor to have your neck cracked can cause you to break this habit, but loosening stiffer joints instead of hypermobility ones can be helpful.
- Although a single session can sometimes completely alleviate the disorder, in most cases it is necessary to undergo several treatments before noticing significant results.
- Chiropractors and osteopaths may also undergo other therapies to treat the problem, such as traction techniques or massage. Make sure you contact a qualified and licensed professional.
Step 2. Get a professional massage
Perhaps your urge to crack your neck stems from an underlying muscle tear, possibly caused by some injury during sports or a car accident. A deep tissue massage can help when the tears are mild or moderate because it reduces muscle spasms, fights inflammation, and promotes relaxation. Start with half an hour of massage, focusing on the neck and shoulder area. Let the therapist go as deep as you can tolerate without wincing. Don't overdo it though, a light massage can be the best solution for your problem.
At the end of the massage, always drink plenty of fluids to expel inflammatory substances, lactic acid and toxins; otherwise, you may experience a headache or mild nausea
Step 3. Consider Acupuncture
It consists of inserting very fine needles into certain energy points of the skin / muscles in order to reduce tension, discomfort and swelling. This technique can be effective for several neck ailments and can have some impact on your desire to crack it.
- The acupuncture points that provide relief from your discomfort are not always located near the affected area; sometimes they are located in distant areas of the body.
- Acupuncture is practiced by several health professionals, including the doctor, the chiropractor, the naturopath, the physiotherapist and the massage therapist, and can be considered as a supplementary procedure to traditional treatments.
Step 4. Contact your family doctor
The habit of cracking the neck can be caused by a serious underlying condition, such as arthritis, osteoporosis, cancer, or a structural deformity. Degenerative neck diseases can often cause pops or crackles during all head movements. To be sure, these aren't the main causes of cracking your neck, but if all other methods don't stop you from quitting, you should consider whether it's some more serious problem.
- Your doctor may undergo various tests, such as an x-ray, bone scan, MRI, and computed tomography, to diagnose your cervical problem.
- He may also require a blood test to rule out rheumatoid arthritis or a spinal infection, such as meningitis. If you are a woman and suffer from rheumatoid arthritis, you run the risk of a cervical subluxation. Before undergoing surgery, an x-ray may be required to rule out this disorder. In the case of cervical subluxation, an evaluation of the airways and neck is crucial, because there are serious risks of damage to the spinal cord.
- If you don't have any physical neck ailments, your doctor may refer you to a mental health professional to look into any psychological problems.
- Psychologists sometimes use hypnosis to stop this unwanted habit.
Advice
- Avoid carrying bags that distribute weight unbalanced on the shoulders and create tension in the neck, such as shoulder bags, single-shoulder backpacks or handbags. Instead, use a trolley or backpack with two padded shoulder straps.
- The risk of neck injury is greater if the muscles are cold and tense; therefore, do not move your neck too vigorously until it has been adequately warmed by the blood flow or you have worn a scarf or turtleneck sweater when the ambient temperature is low.
- Even relatively unimportant habits, such as reading in bed or grinding your teeth, can cause muscle tension in the neck.
- Get the best posture both at work and at home. Sit with your back straight and do not slump or lean excessively to one side.
- Neck stiffness can be aggravated by stress, so if in addition to physical discomfort you are experiencing a particularly heavy emotional situation, also intervene on the cause and not only on the symptoms.
