How to Stop Cervical Spine and Back Pain: Physiotherapist’s Guide

Sit or stand up straight with your shoulders relaxed.

Gently tuck your chin in towards your chest, making sure you don’t tilt your head down.

Hold for 5-10 seconds, then release.

Repeat 10 times.

Shoulder Blade Squeeze:

How to do it:

Sit or stand with your arms at your sides.

Squeeze your shoulder blades together as if you’re trying to pinch a pencil between them.

Hold for 5-10 seconds, then relax.

Repeat 10-15 times.

4. Back Pain Relief: Gentle Stretching Stretching is essential to alleviate tension in the muscles and improve flexibility in the spine.

Cat-Cow Stretch:

How to do it:

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