I am having sever pain for last 4-5 days in back side just below neck. Initially it started like that but now pain has been shifting to neck. Then sometime in left side of neck, then right side. Today now all over starting from neck till both side below neck. I have bee taking some remedy like applying balm, hot water pack etc but of no use. Please help me to understand the possible cause.
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Neck exercises: sit on chair or mat. 1. Strech your neck upwards (look upside) than downwards, 5 moves only. 2. Then look sideways (left - right) 5 moves. 3. Then tilt your head towards shoulder both sides. Right ear touching your right should and same for left. 5 moves. Do these on mat or bed only in vertigo or dizziness don't use chair in that case. Don't do circular movement till you are out of pain and stiffness. Do all these exercises under the limit of pain. Don't over stress or over strech. If you want you can visit our clinic or 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, voice & video calls & text massages for perfect results.
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Get an x-ray report first.
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Do an X-ray of cervical spines. A person can ease the symptoms of cervical pain/spondylosis with a few simple neck exercises. 1. Neck stretch Keep 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 tilt Tilt 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.
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