5 Easy tips to relieve neck pain from Cervical Spondylosis (Neck Arthritis)
Cervical spondylosis, also known as Cervical Osteoarthritis or cervical spondylarthrosis is a result of degeneration of the bones, discs and joints of the neck. Degeneration occurs as a natural process of wear and tear in our body with ageing. We cant stop the process of degeneration but we can reduce the pain of cervical spondylosis. In this blog we will discuss 5 easy tips to help you to do so. 
 
Watch this video to learn more about what is Cervical Spondylosis and the first signs of this arthritis in the neck: 
 
 
Here are 5 Easy tips to relieve neck pain from Cervical Spondylosis (Neck Arthritis):
Firstly, try and avoid static positions of the neck such as looking at a computer screen for long periods of time. Movement will help to avoid stresses from building up on the structures of the cervical spine such as the disc, ligaments, muscles etc in the neck. You can find some simple desk based exercises that can be done under 2 to 3 minutes HERE. The same movements can also be used as neck stretches when they are held for 3 to 5 seconds in the end position. Example: Tilt your neck to bring it close to the shoulder and hold it there for 5 seconds if pain free.  
 
Secondly, you can wear soft cervical collar to help support the head and cervical spine. It is often used after a person has suffered a neck injury to keep the spine in alignment and reduce pain. It can also be used as a precaution when you know that your neck can get some jerks such as uneven roads or if you are going on a long flight where you may want to stabilize your neck with a cervical collar.
 
Thirdly try to keep the cervical spine in a neutral position at all times. You can do so by keeping the top of the computer screen or television 5 to 10 degrees below the horizontal gaze (as shown in the picture below).

 

Fourthly, use a hot pack if you feel stiffness in the neck or a spasm (tightness) in your neck muscles. Heat helps to relieve the spasm as it increases the blood circulation to the area. A cold pack can be used to ease the soreness or tiredness that is usually felt at the end of a long day as cold helps to ease the inflammation in the area. 
 
Fifthly, try and keep your neck into a good posture especially when you are sleeping. Using a pillow of the right height is the key to achieving a good sleeping posture. You can learn more about it HERE. 
 
If you want to learn more easy ways to manage your neck pain, join my free community where we have done free training on "Simple Solutions to Manage Your Neck Pain"
 
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2 Comments

  1. I would recommend the video in this blog: https://withswati.com/blog/26943/quick-and-easy-desk-exercises-to-avoid-spinal-neck-and-back-pain
    These are some simple desk based exercises that you can do everyday. They are simple yet really helpful.
    I need to know which part of your arm/hand is affected by peripheral neuropathy before I can advise you further.
    You can join my free community here: https://www.facebook.com/groups/1650366328454595 We discuss exercises for neck and posture tips in there. Those will be very helpful for both the issues, cervical spon and neuropathy.
  2. Irene Hans-Anderson  04/16/2022 03:07 AM Central
    Please, I need tips on how to overcome cervical spondilosis and Peripheral Neuropathy
    Swati Prakash AUTHOR  05/30/2022 04:47 AM Central
    Hi Irene
    My apologies for the late reply. I somehow missed your comment on my blog. Its not easy when both cervical spon and neuropathy hot together.
    I would recommend the video in this blog: https://withswati.com/blog/26943/quick-and-easy-desk-exercises-to-avoid-spinal-neck-and-back-pain
    These are some simple desk based exercises that you can do everyday. They are simple yet really helpful.
    I need to know which part of your arm/hand is affected by peripheral neuropathy before I can advise you further.
    You can join my free community here: https://www.facebook.com/groups/1650366328454595 We discuss exercises for neck and posture tips in there. Those will be very helpful for both the issues, cervical spon and neuropathy.

    Let me know how you go or if you need additional help.
    Cheers,
    Swati

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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