Shoulder has been cracking for a 1yr with mild pain. last few months severe pain and cant crack it with limited movement. a few nights ago feels it popped back with a crack & hurt a lot. moves well now but still sore. will it heal on its own?

Symptoms lasting over a year and apparently worsening indicates that you need to have a medical examination and possibly imaging or physical therapy. Make an appointment with your doctor for a full evaluation. Good luck!

Your chronic shoulder issues need to be investigated, and it is highly likely that you have internal joint problems, such as a chronic rotator cuff tear. Consultation with an orthopedic surgeon could result in stabilizing interventions.