My left ankle has been hurting for more than 6 years now. For last 2 yrs, even my left knee has been hurting me. My knee used to get locked in the night (happened about 3-4 times). I suffer from mid back and lower back pain too. Sometimes, there's stiffness, I can't move my back. I had vit d and vit b12 deficiencies and I took supplements for about 2-3 months but there is no improvement in my leg or back. I got x-rays done and they seem normal. Also, I recently got diagnosed of early cervical spondylosis. Kindly help.
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You can do the following exercises for neck pain. a person can ease the symptoms of cervical spondylosis/ neck pain with a few simple neck exercises. 1. Neck stretch keeps your body straight. Push your chin forward in a way that stretches the throat. Softly tense the neck muscles. Hold this for 5 seconds. Return your head to its center position. Push your head back with the chin held high, and hold for 5 seconds. Carry out 5 repetitions. 2. Neck tilttilt your head forward so that the chin touches the chest. Softly tense the neck muscles. Hold this for 5 seconds. Return the head to a neutral position. Carry out 5 repetitions. 3. Neck tilt (side-to-side) lean your head down towards either shoulder, leading with the ear. Softly tense the neck muscles. Hold this for 5 seconds. Return your head to the center and repeat on the other shoulder. Carry out 5 repetitions. 4. Neck turn turn your head to one side as far as it remains comfortable, being sure to keep your chin at a level height. Tense your neck muscles for 5 seconds. Return the head to a central position. Repeat on the opposite side. Repeat this exercise 5 times on each side. You can contact me for a detailed consultation.
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