Many people experience discomfort and pain in their necks after sitting in front of a computer for extended periods. A common reaction to relieve this stiffness is the urge to crack your neck. While the sensation may be satisfying, it’s important to approach this habit with care to prevent potential injuries. This guide explains how to crack your neck safely, with input from physical therapists, to ensure you alleviate discomfort without causing harm.
Understanding the urge to crack your neck
Before discussing how to crack your neck safely, it’s essential to understand why the need arises. The tension or pressure that prompts you to crack your neck often stems from one or more of the following factors:
- Improper Posture: Sitting at a desk for the longest time or staring at a screen leads to one having poor posture, putting a lot of pressure on their neck.
- Previous Injuries: Fracture, strain, or any past traumatic injury in the neck area contributes to neck rigidity as well as to the urge to stretch the neck.
- Repetitive Motion: Activities that would involve repetitive movement of the neck increase tension and discomfort.
The neck is made by vertebrae and the cushioning discs, which stand by combining with muscles and nerves. Cracking your neck can pinch nerves, strain the muscles, and even hit the blood vessels. As such, knowing how to safely manage the pain is important.
Safe practices for cracking your neck
Physical therapists emphasise cracking your neck correctly to avoid worsening discomfort or causing injuries. Follow these expert-recommended steps:
1. Warm up with gentle stretches
Gentle stretches should precede any attempts to crack your neck. Slowly move your head forward or backwards, then turn your head from one place to another. This helps with cracking your neck.
2. Maintain proper posture
Stand up with your feet shoulder-width apart. The posture will keep the spine erect and minimise twisting other areas of the back to get through the process.
3. Use gentle movements
Locate your hand on the back of your head and gently nudge your head towards your shoulder. Use only minimal pressure, and stop at once if you feel a pain. If your neck does not crack, then do not force it to crack. Forcing the neck to crack can result in injuries.
4. Repeat on both sides
To maintain balance in the muscles and joints, it’s important to repeat the process on both sides of your neck. This ensures even relief of tension throughout the neck area.
When to See a Professional
If you find yourself cracking your neck very often, or the cracking is accompanied by pain, it is important to consult with a healthcare provider. A physical therapist can evaluate your condition and determine the cause of your discomfort. They may apply treatments such as:
- Manual Therapy: Techniques such as massage and manipulation of muscles and joints to relieve pain.
- Electrical Stimulation: Used to reduce pain and promote muscle function through electrical impulses.
Finding a physical therapist in Australia
For those experiencing chronic discomfort and seeking professional guidance, finding a qualified physical therapist is key. You can locate a reputable therapist by:
- Checking with Your GP: Your general practitioner can refer you to a physical therapist.
- Visiting Local Clinics: Consider visiting clinics in your area to enquire about their services.
- Search online directories: Use online healthcare directories to locate licensed therapists with positive reviews.
Conclusion
Cracking your neck can offer temporary relief from stiffness, but improper techniques can do more harm than good. By following the steps of physical therapists and seeking professional advice when necessary, you can ensure that you are taking much care of your neck. Remember, if in doubt, always opt to consult a professional to address the root causes of your neck pain effectively.
