If you’ve noticed a crunching or crackling sound in your neck when turning your head or moving it around, you’re not alone. People of all ages experience this unsettling noise, medically referred to as neck crepitus. While it might not always cause pain, the sound itself can be disconcerting and leave you wondering if there’s something wrong with your neck.
In most cases, crunching noises or pops from the neck aren’t dangerous or harmful. However, they are an indication that you might benefit from a professional examination just to make sure you’re not causing gradual wear and tear that could get worse over time.
What causes a crunching sound in the neck?
Neck crepitus can be caused by a few different things that often result in unique characteristics to the specific sound.
Gas bubbles
One of the most common reasons for neck crepitus is the formation of small gas bubbles in the vertebrae of the neck. Over time, gases can build up in the synovial fluid that lubricates your joints. When you move your neck in certain ways, these bubbles burst, producing a popping or crackling sound.
This phenomenon can occur in nearly any joint, most commonly the knuckles, where it’s thought to be the main cause of the noise made when a person “cracks” them. Several studies have shown that cracking your knuckles or other joints is not dangerous and does not cause long-term conditions.
Degeneration of joint surfaces
For some, the crunching sound may result from wear and tear on the neck’s joints, especially in older individuals. Conditions like osteoarthritis and cervical spondylosis can cause the cartilage between joints to wear down. This wear leads to bone-on-bone contact, which can make audible noises when the neck is in motion.
Ligament or tendon movement
Sometimes, neck crepitus occurs when ligaments or tendons in your neck move over bones or other structures. This type of snapping sound is usually harmless and happens due to changes in tension during neck movement. Physical therapy may be able to help relieve tension or strengthen surrounding tissues to relieve this sound and sensation.
Previous injuries
If you’ve previously injured your neck or upper back, scar tissue may cause altered joint mechanics. This can lead to sounds like crunching or grinding when moving your head.
Is neck crunching sound dangerous?
The good news is that, in many cases, neck crepitus is benign. If you’re not experiencing pain alongside the crunching sound, your joints are likely still in good shape, especially if you’re young.
However, if the noise is accompanied by discomfort, reduced range of motion, or other symptoms like dizziness, it’s important to consult a healthcare professional to determine whether these conditions are related.
How to relieve a crunching sound in the neck
If neck crepitus is interfering with your daily life or making you feel uneasy, you don’t have to have serious symptoms to see a physical therapist. Our physical therapists are a great first option for seeking a clarifying diagnosis when a symptom like neck noises might be bothering you but isn’t something you feel like asking your primary care provider.
During an assessment and treatment plan, our physical therapists may use techniques like these that are tailored to your symptoms and goals to alleviate concerns about your neck health.
Neck stretches
Stretching on a regular basis is an excellent way to reduce tension and improve mobility in the neck. This might be especially helpful for those who work at a desk all day, keeping their head and neck still while looking at a computer screen for hours at a time. Incorporating stretching gives your neck, shoulder, and back muscles a brief break that can help prevent tension from causing pain.
Strengthening exercises
Strengthening the muscles around your neck can provide better support for your cervical spine and help alleviate crepitus. Simple exercises like shoulder blade squeezes or isometric resistance exercises can make a big difference.
Heat and ice therapy
Applying ice or heat to your neck can reduce inflammation or ease stiffness, respectively. Use a heating pad or an ice pack wrapped in a cloth for up to 10 minutes at a time.
Improve posture
Poor posture often contributes to neck crepitus and neck pain. Make sure your work setup supports proper neck alignment. Avoid prolonged forward head posture by taking regular breaks when using screens.
Quick and simple neck pain assessment
Whether you’re feeling pain or are just worried that the noise in your neck isn’t going away, the physical therapists at Whatcom can help. Your first appointment will be a brief assessment of the affected area and a few questions about your medical history before we’ll recommend a course of action to help you get relief.
Treatment plans for neck crunching noises typically involve a series of neck stretches and exercises to encourage the joints and connective tissues throughout your neck to slide past each other more smoothly.
Take charge of neck crepitus today
Neck crepitus might not seem (or sound) like a huge issue at first, but understanding its causes and addressing it early can save you from any potential discomfort down the line. Whether it’s simple stretches, improved posture, or professional physical therapy methods, we want to help you find the right solution for your specific condition.
Start a conversation about your concerning neck noises by calling one of our Washington clinics or by requesting an appointment online today.
