Hello Roopashree.
I have recently developed spondylosis and have a hunch at the back of my neck.
Can you please suggest corrective exercises?
Thank you,

Ans: Hi Harish,
The best way to relieve pain is to correct your posture that’s causing the pain. Any physio nearby will help you with the pain but it will recur if your posture is bad. So it’s best to sit comfortably in the correct posture

Ans: Hi Aria,
You’ll need to visit a physio clinic and follow a continuous rehab protocol for pain relief

Ans: Thank you for your questions. I agree with your concerns about posture and its impact on confidence. I recommend consulting a physiotherapist to assess your condition and determine the underlying reasons for forward shoulder posture. Activities that involve prolonged periods of looking down, such as using smartphones or laptops and sitting for extended periods, can contribute to this issue. Stretching and strengthening exercises like Scapular Squeezes, T stretches, shoulder bracing, and shoulder retractions are generally beneficial. Improving ergonomics can also help prevent further deterioration. I wish you a speedy recovery.

Ans: Dear Mr. Shoaib. Thank you for your query, and I'm sorry to hear about your wife's condition. Cervical spondylitis is a degenerative disorder affecting the neck, and when the nerve roots near the spine are compressed, it can cause pain in the neck, upper back, and even radiating pain into the arms and fingers. Exercises such as chin tucks, shoulder bracing, and neck isometrics are effective in managing this condition. It's important to perform these exercises consistently over time, and even after the pain subsides, they should be continued. However, I also recommend a visit to a physiotherapist for a few essential sessions to learn these exercises properly and to receive pain relief through modalities like TENS, ultrasound, or others, depending on the severity of the condition. Wishing your wife a speedy recovery.