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

Start on all fours, with your hands under your shoulders and knees under your hips.

Inhale, arch your back (cow position), and look up, pushing your belly toward the floor.

Exhale, round your back (cat position), tucking your chin to your chest.

Repeat for 10-15 cycles to increase mobility and reduce tightness.

Child’s Pose Stretch:

How to do it:

Start on all fours and sit back onto your heels.

Stretch your arms out in front of you, lowering your chest toward the floor.

Hold for 20-30 seconds, feeling the stretch in your back and neck.

Repeat 2-3 times.

5. Pinched Nerve Management A pinched nerve, often felt as sharp pain or numbness, can occur in the neck or back. Regular exercises and stretches can ease the discomfort.

Upper Trap Stretch:

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