Are you the type of person whose neck cracks by itself or maybe you crack your own back every morning? If so, your joints may be hypermobile, or have too much motion in them.
A chiropractic adjustment is a specific and precise release of a joint that is limited in its normal range of motion. This is very different from someone who can “crack” their own neck or back. “Self-cracking” is a common practice for some people. They claim it feels good or loosens their neck. If fact self “cracking” can create excessive movement, or hypermobility in the area, loosening muscles and ligaments, which furthers the hypermobility in the area leading to easier and more frequent “cracks”. Below is my advice on how to stop this bad practice.
How to end the cracking
- Stop the self-cracking. It is not helping you.
- Get treatment. If you feel stiffness in the morning, while driving or anytime throughout the day, your body may very well be saying “I need an adjustment!” but make sure it is a real chiropractic adjustment, delivered at the correct joint by a trained chiropractor.
- Strengthen the area. If your neck or back is constantly cracking when you don’t want it to, it could be an sign that the surrounding muscles are weak and/or ligaments may be loose, leading to hypermobility in the joints.
General Neck Exercises
Here are some good general neck strengthening exercises for the muscles of the neck and upper back. If you are experiencing pain or discomfort it is best to seek specific advice from a health professional about your exact condition.
1. Chin tuck: this exercise strengthens the muscles in the front of the neck, called the deep neck flexors (longus colli and longus capitus). As well it provides a stretch for the suboccipitals at the back of the neck. This exercise can easily be done anywhere at any time. While driving in the car, on a bus, sitting at your desk or even lying in bed at night. Do this as often as you remember throughout the day. 
2. isometric range of motion. This activity will strengthen the global muscles of the night. It is performed by resisting neck movements in all planes. Put you hand on your forehand and try to bend your head down while resisting with your hand. Hold for 10 seconds. Then repeat trying to turn you head to the left and resisting it, turning to the right and resisting, looking upwards and resisting, and finally ear to each shoulder while resisting.
3. middle trapezius. The trapezius muscle attaches to the lower part of the neck, to the shoulder blades and down to the mid back. The middle fibers are this muscle are often neglected and weakened leading to neck pain and dysfunction. To target this muscle use hold a resistance band with two hands at chest level and pull hand apart and back while pinching the shoulder blades together.
Research into Neck Exercise
These exercises will strengthen the muscles of the neck. In fact a study in JAMA 2003 showed that both isometric strength training exercises and dynamic endurance training exercises (ie. chin tucks and lifts) effectively decreased neck pain and disability in women with chronic neck pain during the 1 year follow up period. And it was observed the benefits could be obtained by training as infrequently as twice per week. Aerobic and stretching exercises were much less effective than controlled endurance and strength training of the neck muscles. Stronger muscles mean better support and alignment of the neck, which means less pain and less cracking.
For specific advice you can contact Dr. Chu at the Root of Health at 905-845-7668 or visit her personal blog for more interesting articles. Dr. Chu works as a chiropractor in a multi-discplinary clinic in Oakville.
