What are the best exercises to relieve my neck pain?

Question

Hello doctor,

I am a 39-year-old female with a past medical history of chronic sinusitis and current use of nasal steroids and antihistamines. I have been experiencing neck pain for the past five years, located in a very specific spot on the right side of my mid-lower neck, near a vertebra. I also notice crepitus when I turn my head, and the pain is about three out of ten.

The symptoms began when I was working in a standing position, frequently looking up at screens and writing notes. The pain was worse at that time, but improved for about two years after I changed jobs. Since starting a work-from-home position, the pain has returned. My doctor ordered an MRI, which revealed moderate arthrosis.

I am worried because I know this is a degenerative condition, and I had assumed my symptoms were simply due to posture, so I was disappointed to learn it is a joint issue that may be lifelong. I know I am not young, but I am also not elderly, and I would like to know the general prognosis and the best exercises to help manage this. I have attached my MRI report.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

While reading your symptoms, I can make out that it is a joint issue. In our spine, there are small joints on both sides at each level. It's quite possible that the right joint of your lower cervical spine is getting arthritic. The same is shown in your MRI (magnetic resonance imaging) (attachments removed to protect the patient's identity). The reason could be anything, but it is mostly seen in people with a sedentary lifestyle.

Regarding treatment and prognosis, since your pain is currently 3/10, I would not suggest taking regular pain medication, though you may use it on an as-needed (SOS) basis. The main part of treatment involves lifestyle changes. First, improve your posture by setting up an appropriate workstation, keeping your screen at eye level, and taking breaks every 45 minutes.

Try to minimize mobile phone use. Second, incorporate exercise. The best exercise is walking, and you should aim to walk for 45 minutes at a stretch every day. In addition, you can learn cervical range-of-motion exercises and isometric neck exercises online and perform them for 10 minutes twice a day.

However, walking remains the most beneficial, and consistency is important. Although you cannot reverse the joint changes, adopting these lifestyle modifications can definitely slow their progression.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.

Answer 2

Hello,

Welcome back to icliniq.com.

I understand your concern.

It is not uncommon at your age, and I see many people with similar complaints daily.

No one in the world can predict the rate of progression and what symptoms one is going to have in the future. But a good lifestyle is the best way of managing this problem.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.