Headline: Effective Cervical Exercises and Tips for Neck Pain Relief, Says Physiotherapist

Cervical problems have become increasingly common due to sedentary lifestyles, poor posture, prolonged screen time, and stress. If untreated, cervical pain can worsen and lead to symptoms such as neck stiffness, headaches, dizziness, and numbness in the arms and hands. Early intervention with proper exercises can help alleviate pain and improve neck function.

Syed Johar Ali Naqvi, head of physiotherapy at MMG District Hospital, Ghaziabad, recommends isometric cervical exercises that engage neck muscles without excessive movement. These exercises involve gently pushing the neck forward, backward, and sideways against hand resistance, strengthening muscles and enhancing stability, which reduces pain and stiffness.

Other beneficial exercises include trapezius stretching to relax tight muscles in the neck and shoulders, improving blood circulation and relieving discomfort. Cervical traction, done under physiotherapist supervision, gently stretches the neck to decrease nerve pressure and significantly reduce pain.

To prevent cervical issues, it is advised to keep mobile devices at eye level, change sitting positions hourly, choose a pillow of appropriate height, apply warm compresses on the neck, and perform exercises slowly and regularly. Persisting pain should prompt consultation with a physiotherapist for tailored care.