Everyday i wake up with a sore neck and back and when i do my neck excersies i hear crunchy sounds in my neck what can cause this???

Pain: Depending on your age it may be degeneration in your cervical vertebrae. I would see your physician for a defiative diagnosis

Neck pain: try doing pull ups-----this exercise uses the muscles most likely to cause the neck pain-----neck pain is usually related to poor upper body posture--or repetitive work such as typing etc------pull ups are hard at first but when you see the results you will like it---the crunching sound is no big deal--minor sounds of tight articulating cervical joints