Cervical spine exercises – quick relief!

Casandra Greer
It takes approx. 4 minutes to read this article

Back pain is a serious problem. More and more adults experience this type of pain, and the first symptoms appear even before the age of 30. Sedentary lifestyle, low physical activity, working at a computer, bending head while using a smartphone – these are just some of the factors negatively affecting the spine. An incorrect sleeping or working position also results in tension pain. Regardless of what causes cervical spine pain, it should not be taken lightly. It is an alarm signal that should motivate us to check the condition of the spine

Pain in the neck and shoulders may be the cause of spinal curvature. It is an ailment that should not be underestimated because it can become more and more troublesome with age. Keep in mind that if, in addition to constant pain in the cervical spine, you experience numbness and tingling in your hands, difficulty holding objects in your hand, and the pain is so severe that painkillers are unable to relieve it, you should see a doctor immediately. Your spine will need to be x-rayed and rehabilitation will likely be required.

Short and periodic pains caused by our lifestyle and work, can be alleviated with simple exercises. This is a way to relieve the pain, but remember that if you don’t remove the factors that cause it, it can get worse. So keep in mind a healthy lifestyle and proper posture. Here are some exercises that will help relieve pain quickly

Exercises for the cervical spine


You should sit on a chair in an upright position, without leaning your back against the backrest. The feet should be hip-width apart on the floor. Legs perpendicular to the floor, knees bent preferably at 90 degrees. Place your left hand over your head so that your palm rests on your right ear. Tilt the head to the left side. Do not press the head with your hand, let it hang loosely, not exceeding the pain limit. Hold for about 20 seconds and repeat the exercise on the other side. Perform the exercise 5 times on each side.

2. Exercise

Interlace your hands behind your head. Press your head on your hands and slightly with your hands on your head, in such a way that your head is not tilted to the maximum. Of course, we remember not to exceed the pain limit. We perform this exercise 3-5 times for 15 seconds each, after which we relax the muscles.

3. Exercise

Sit straight and spread your legs to the width of your hips, perpendicular to the floor. Place both hands on your forehead. Try to press your head against your forehead while applying resistance with your palms. Hold this position for about 15 seconds and then relax the muscles. Repeat the exercise 3-4 times

4. Exercise

Slowly make wide circles with your head, first from one shoulder to the other, and then from the back. Do not make full circles – it can harm us even more.

How to prevent cervical spine pain

If you suffer from cervical spine pain, it’s a good idea to do the above exercises even a few times a day, e.g. during a break from work as a muscle relaxation and rest. It is not necessary to perform this activity only in moments of pain, but it is good to use it preventively, so that the pain does not surprise us again. Remember to have a proper workstation and posture while doing it. This means that if you spend most of your day at a desk, you need to make sure that the height of the desk and the seat are appropriate for your height. Proper posture is when you sit upright, your legs are perpendicular to the floor, and you look at the screen more or less straight ahead

Constantly bending over a phone, tablet or computer monitor can also cause pain. The same applies to sleeping posture – the pillow should not be too high or too low, and the mattress should be firm enough. If you follow all the above recommendations and despite exercises the pain does not subside, and over time even painkillers do not help, the only solution is to visit a specialist. Do not underestimate the symptoms – the earlier we react, the faster we will feel relief, and the spine can still be saved.

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