Cervical pain issue. Pls suggest!

Start physiotherapy treatment for you  and stretching exercise or strength exercise of neck

Start using soft cervical pillow. Specially available for this condition. Please avoid using mobile phone during lying position. Consult nearest physio center for further therapy

Hi mam , Now a days cervical pain term is quit common in 20 plus age group . Which is true due to faulty posture but there is no such exercise or quick remedies to fix your posture . As posture become faulty due to overactive muscles and underactive muscles. I would like to suggest see some physiotherapist near your locality or take online consultation as 90 percentage cervical issues due to upper back mobilty limitations. And it can be fix with simple exercises.

visit physiotherapist or take online consultation

try some upper back mobilty exercises pain free range.

Hello myself Dr Karan .I advise you to please correct your posture during sitting,lying with consulting with physiotherapist near by you.avoid long sitting on computer,phone and other activities in which neck is in forward flexion position.take proper rest during any neck bending work frequently.modalities like cervical traction,IFT, ultrasound ,hot pack will be beneficial to you so go to near by physiotherapy clinic and take modalities, exercise regime according to your condition with physiotherapist suggestions.thanks

do regular exercise at home as suggested by physiotherapy consultant and proper posture

do regular visit at physiotherapist clinic

You Can Do Cervical Exercises, But Better You Take Online Session for it Once, To Make Sure You Are Doing Right Exercises for it. Also Proper Examination and Diagnosis is Required for Right Treatment.

If You Want, You Can Take Online Consultation for Proper Exercises Program for Your Condition Accordingly. You can also Discuss Your Case With Me. We Provide Proper Online Consultation With Videos, Pics, Audio & Video Calls & Text Notes for Perfect Results.

Click on The Chat Option to Start Your Online Consultation.

Try these moves to loosen a tense neck, banish pain, and gain flexibility Forward and backward tilt. This can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day Side Tilt. Do this while standing, with your feet hip-width apart and arms down by your sides. Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder. Hold the stretch for 5-10 seconds, then return to the start position. Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips. Side Rotation. You can do this while seated or standing. Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.  Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.  Repeat on your left side. Do up to 10 sets. Shoulder Roll. This is best done standing up. Raise your shoulders straight up and move them in a circle going forward. Do it 6 times. Return to the start position, and make another 6 circles, this time going backward. In just 20 days your pain will be relieved and always try to maintain proper posture. Apply icepack/hot fermentation for relief from pain.

You need a complete and comprehensive assessment for your spine so that a proper treatment can be designed for the same.

You can consult us online on the Practo app to get a customized tailor made exercise routine for your condition.