Hi, this blog is for those of you suffering from neck pain which simply doesn’t leave you and wondering what to do.

What is it?

SPONDYLOSIS in simple terms is a degenerative condition of the spinal discs. It is age-related wear and tears. Studies suggest that already 1 in 4 of us have it.

What does it feel like?

Painful muscle spasm in the Beck, upper back, shoulder, and arm.

Numbness and tingling in the fingertips in case of nerve compression.

Frequent headaches aggravated by any turning of the head.

Trouble keeping your body balance.

Sleep disturbances due to pain or discomfort are common.

Though by textbook it’s a degenerative and age-related condition I now see more younger and middle-aged adults suffering from this. 

Posture and pain

Work from home, online classes, and virtual meetups mean more screen time for work and leisure.

More sustained stooped posture with rounded shoulders, forward head, and poking chin.

This abnormal and stressful position of the head weakens the upper back muscles. Now with little or no support from the strong upper back musculature, the small muscles of the head and neck have to work extra hard to position the head in neutral. This leads to a fatigue-pain cycle, causing continual or relapsing neck pain and headaches.

What to do?

Shoulder blade squeeze- Be seated with the neck and shoulders relaxed. Breathe in and gently pinch the shoulder blades together without pushing the ribs in the front. Hold for 2-3 counts breathe out and relax. Repeat 2-3 times every hour.

Standing belly breathing

Stand comfortably with feet hip-width distance against a wall such that the upper back and the hips are in contact with the wall. Breathe into the belly keeping the shoulders, jaw, and neck relaxed. Breathe out through the nose gently keeping the torso and upper body relaxed. Keep the lower ribs down throughout the movement. You can start with inhaling of 3 counts and exhale to 3. Once this is comfortable focus on making the exhale double of inhaling. Repeat 2 times every hour.

Chin tucks- Be seated in a comfortable position and just move the chin to the back of your head keeping the head in line with the neck. You will feel some work at the back of the neck. Repeat 2-3 times every hour. Can do it lying on the back or on the chest too if comfortable.

Mindfulness at work– Every hour take a 10-sec break, just scan for any tension in the face, jaw, neck, shoulder, and temples.  If you find any tension just gently Close your eyes and breathe as gently as possible focusing more on your exhale. Repeat 2 to 3 times.

Hope these strategies help you to manage your pain and be pain-free… Wishing you a movement-rich life.


Lifting of right arm is a bit painful and arm does not move easily. Bit pain in upper side of shoulder. Is it also initial stage of spondylosis

Pain with arm movement, restriction of movement and upper shoulder pain is common with cervical spondylosis but not definitely conclusive . There are a few other conditions of the shoulder which also have the same symptoms. I would suggest you to take a physical examination with a professional to get the correct diagnosis. In the meanwhile you can start the movements mentioned in the blog. They would help you to engage the upper back more and are effective for all cervical and shoulder issues. Hope this helps you

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