Neck rattling, like chronic knuckle cracking, is quite common among Indonesians. While there is no definitive evidence to suggest that cavitating the spinal joints causes significant harm or damage, it is logically unhealthy to do too much of this habit in a day. For some people, neck crunching has become a reflex habit, which can have a negative impact. With a strong will and a basic understanding of activities that can cause neck problems, you can learn to stop snapping your neck. Stretching is a great exercise to loosen and relax the neck to reduce the habit of neck crunching.
Step
Part 1 of 3: Stretches and Strengthens the Neck
Step 1. Stretch your neck muscles
Tight neck muscles are the reason some people crack their neck, usually to reduce tension and discomfort in the neck. Instead of constantly trying to relax the joints in the cervical spine, gently stretch your neck muscles to relieve neck problems and eliminate the urge to crack your neck. Move slowly and steadily while taking deep breaths as you stretch. Usually, just hold the stretch for 30 seconds and repeat 3-5 times each day.
- It is highly recommended to stretch your neck immediately after taking a warm bath or applying moist heat because at that time the neck muscles are in a state of flexibility.
- When standing, reach around your back with your right hand and grip it slightly above your left wrist. Gently pull the left wrist while relaxing the neck in the opposite direction, until the right ear approaches the right shoulder. Hold for 30 seconds, then stretch the opposite side.
Step 2. Move the neck in all directions
If the neck feels stiff and has poor range of motion, the problem may be in the joints. In this case, rattling of the neck joint is justified, but usually the stiffened joint does not buckle on its own. Instead, the joints above and below the stiffened joint continue to rattle, which causes them to become slightly too loose (hypermobility) and unstable over time.
- Start by moving your head in a circle, first clockwise, then counterclockwise, for about 5-10 minutes each direction. You may hear clicking, snapping, and popping sounds in your neck, but focus on movement and not sound.
- Some of the main movements of this neck stretch are: forward flexion (looking down towards the tips of the toes), lateral flexion (ears towards the shoulders) and extension (looking towards the sky). Move it as far as you can in each direction about 10 times each day. After 1-2 weeks, you will notice an increase in your range of motion which can reduce the urge to crack your neck.
Step 3. Strengthen the neck muscles
Strengthening the neck muscles is great for stability. Muscles are not only used for movement, they are also important for providing protection and stability to the bones and joints behind them. Weak neck muscles can increase cervical spine instability, which can trigger the urge to grind the spinal joints. Thus, strengthening the cervical muscles can reduce neck rattling.
- Tie an exercise elastic around your head and attach it to a stable object that is about head height. Take a few steps back until you feel the tension in the exercise rubber. Then, perform the four main neck movements. (flexion, extension, right/left lateral flexion) use the rubber 10 times a day. After a week or so, switch to a thicker, tighter elastic.
- Otherwise, see a physical therapist who can teach you specific stretches tailored to your body condition, as well as neck strengthening exercises.
Part 2 of 3: Solving Problems in the Environment
Step 1. Check sleeping position
Your neck may feel different because of the unsuitable sleeping environment. Mattresses that are too soft or pillows that are too thick can cause neck and upper back problems. Avoid sleeping on your stomach as it can cause the head and neck to twist in a way that irritates the joints and muscles of the cervical spine.
- Try to sleep on your side with your arms under your head and hips and your knees slightly relaxed (fetal position).
- Try to use an orthopedic pillow, which is designed to support the natural curve of the neck.
Step 2. Adjust the work environment
Neck problems are often the result of repetitive movements at work or minor injuries related to physical activity. If your problem is work-related, try asking your boss to shift you to another activity or change your job posting. Maybe the position of your computer makes your neck tense. If so, position it right in front of you and at eye level.
- Instead of constantly tilting your neck to hold the phone to your ear, use the speaker function.
- If the job involves a lot of driving, reposition the seat back so that the head can rest against the head support, which will reduce the stress on the neck.
Step 3. Change your exercise routine
Maybe the neck problem is related to working out at the gym or at home. Therefore, stop doing activities that cause neck problems (if you can identify them) for a few days and allow your neck to heal. Furthermore, you may be training too aggressively (whether as a result of overloading or reps), or a bad attitude. Consult a personal trainer, if in doubt.
- Placing a bar at the base of the neck while doing squats can cause cervical joint sprains.
- Using your head as a lever when performing abdominal crunches can strain or twist your neck. Overhead movements such as military press exercises can also cause neck problems.
Part 3 of 3: Getting a Neck Nurse
Step 1. See a chiropractor or osteopath
Chiropractors and osteopaths are spine specialists who focus on establishing normal movement and function in the neck, back, and peripheral joints. Manual joint manipulation, also known as adjustment, can be used to loosen stiff joints or reposition neck joints that are in poor condition. It does sound a bit odd: the chiropractor cracks your neck to break your habit of doing the same. However, relaxing stiff joints instead of hypermobility can fix your habit.
- While a single neck adjustment can sometimes instantly cure an entire neck problem, usually the best results are obtained after several treatments.
- Chiropractors and osteopaths also sometimes use other therapies for neck problems, such as traction/pulling or massage techniques. Make sure you see a reputable chiropractor or osteopath.
Step 2. Get a neck massage from a professional
Your urge to crack your neck may stem from muscle tension from a sports injury or motor vehicle accident. Deep tissue massage can help reduce mild to moderate tension because it relieves muscle spasms, fights inflammation, and promotes relaxation. Start with a 30-minute massage that focuses on the neck and shoulder areas. Let the therapist massage your body as deeply as possible without making you wince. Do not exaggerate; light massage is the best option.
Always drink plenty of water immediately after a massage to flush out inflammatory products, lactic acid, and toxins in your body. Otherwise, you may get a headache or mild nausea
Step 3. Consider acupuncture
Acupuncture is performed by placing small needles at energy points in the skin/muscle to reduce tension, discomfort, and swelling. Acupuncture can be effective for a variety of neck problems, which can make you want to crush it.
- Acupuncture points that can relieve neck problems are not necessarily at the site of discomfort; some points can be in areas far from the case area.
- Acupuncture is practiced by a variety of health professionals, including general practitioners, chiropractors, naturopaths, physical therapists, and massage therapists. Acupuncture can be used as a treatment.
Step 4. See a family doctor
The habit of cracking the neck can be caused by a serious medical condition, such as arthritis, osteoporosis, cancer or structural deformation. This degenerative condition of the neck is usually caused by crackling and snapping sounds all head movement. In fact, this isn't due to a neck-cracking habit, but if all methods fail, it means you need to consider a more serious problem.
- X-rays, bone scans, MRI, and CT are the modalities that doctors use to help diagnose neck problems.
- Your doctor may also order blood tests to rule out rheumatoid arthritis or a spinal infection such as meningitis. Women are at risk for cervical subluxation with rheumatoid arthritis. The neck requires X-rays before general surgery to rule out this condition. Examination of the airways and neck is essential for cervical subluxation because of the potential risk of spinal cord damage.
- If there are no physical problems in the neck, it is likely that the doctor will refer a mental health professional to find mental health disorders.
- Psychologists sometimes use hypnosis to break unwanted habits.
Tips
- Avoid carrying bags that don't share the load evenly on your shoulders and strain your neck, such as a sling bag or purse. Instead, switch to a two-shoulder backpack or a wheeled bag.
- The risk of neck injury is greater if the muscles are cold and stiff so do not move the neck too vigorously until it is properly heated through the bloodstream or cover it with a scarf or high-collared shirt in cold weather.
- Even minor things, such as reading in bed, or grinding your teeth, can strain your neck muscles.
- Practice correct posture at work and at home. Sit up straight, and don't bend over or lean to one side excessively.
- A stiff neck can be exacerbated by stress so if there is a stressor that coincides with your condition, look for the root cause and not just the symptoms of the stressor.
