My collerbone feels like its poping out of place when sitting on couch. Lifting arm pops it back usually now its grinding and in pain when moved.

Instability . The collar bone articulates with the sternum medically and the acromion laterally. It is held in place by ligaments. It sounds like at one of these joints, there must be some instability present, which can occur for a number of reasons. I would not hesitate to be seen and thoroughly evaluated to discuss treatment options.