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

How to do it:

Sit up straight and tilt your head toward your shoulder.

Gently press down on the opposite side of your head with your hand for a deeper stretch.

Hold for 20-30 seconds, then repeat on the other side.

Perform this stretch 2-3 times per side.

6. Tips to Prevent Future Pain In addition to the exercises, there are lifestyle changes and daily habits you can adopt to minimize the risk of future pain:

Take breaks from sitting: If you’re sitting for long periods, make sure to stand up and move around every 30 minutes.

Sleep with proper support: Use a pillow that keeps your neck in a neutral position. Avoid sleeping on your stomach, as it can strain your neck and spine.

Use ergonomic tools: If you’re working at a desk, ensure your workstation is set up to promote good posture. Use an ergonomic chair, keep your screen at eye level, and avoid leaning forward.

Conclusion Cervical and back pain may seem inevitable as you age, but with consistent effort, it can be managed and even prevented. Physiotherapists emphasize the importance of strengthening muscles, improving posture, and incorporating stretches into your daily routine to relieve tension and keep your spine healthy. By following these tips, you can greatly reduce pain, enhance mobility, and live a more comfortable life.