Cervical Spondylosis and Neck Pain: Daily Habits That Make a Difference

Almost everyone over 40 shows some "spondylosis" on an X-ray. The X-ray does not always explain the pain, but how you use your neck through the day often does.

Habits to change

• Phone at eye level: looking down at your phone for long periods puts several times more load on the neck.
• TV straight ahead: do not watch lying on the side with the head propped on your hand.
• One pillow, the right height: your nose should be in line with the middle of your chest when lying on your side.
• Two-wheeler riding: keep your back straight, take breaks on long rides and wear a well-fitting helmet.
• Break the posture every 30 minutes: roll your shoulders back and look over each shoulder.

Three safe exercises

1. Chin tuck: sit tall and gently draw your chin straight back (make a "double chin"). Hold for 5 seconds, 10 times.
2. Shoulder blade squeeze: pull your shoulder blades back and down. Hold for 5 seconds, 10 times.
3. Side stretch: tilt your ear towards your shoulder and hold for 15 seconds on each side.

Stop if exercises increase arm tingling or dizziness.

When to see a doctor urgently

• Weakness in the arms or hands, or dropping things
• Difficulty walking or loss of balance
• Neck pain after a fall or accident
• Neck pain with fever or unexplained weight loss

How physiotherapy helps

Physiotherapy includes mobilisation, traction where suitable, pain relief, strengthening of the deep neck muscles and, importantly, a look at how you sit and sleep in your own home.