Injured neck after violet extension and heard crack. stiff and painful neck for 2 weeks. 4 months later have non painful grinding noise. what do i do?

Pain in the neck...: It might be reasonable to ask for a referral to a physical therapist, for evaluation and training on a set of exercises and stretches you can do at home to improve your neck health. Either way, you want to be careful about positioning while sleeping/working, stay active, stretch the muscles and consider some mild resistance exercises.