This guide is for people aged 50 and older whose neck pain radiates into the arm or hand or is accompanied by tingling and numbness. Age and pain location help you choose a guide but do not identify the cause. This article provides general education and does not replace examination; read the warning signs before starting.
1🦴 What is neck pain, and who is this guide for?
At age 50 and older, the discs, joints and ligaments of the neck may change; a group of these changes is called cervical spondylosis. These changes also occur in people without pain. If a nerve root is irritated, pain, tingling or numbness may be felt in the arm and hand, but age or imaging alone does not establish the diagnosis. When pain radiates, the doctor decides whether MRI is needed based on the examination and the severity and course of the symptoms.
Pressure on the spinal cord itself differs from irritation of a nerve root. New difficulty with fine hand tasks, such as fastening buttons, or a new balance problem when walking needs medical assessment; seek immediate assessment for new or progressive weakness or a new balance problem. Do not attribute these signs to age. Exercise within your tolerance without worsening neurological symptoms. Pain moving from the hand towards the neck may indicate improvement, but alone does not mean it is safe to continue exercising. Stop if pain or tingling spreads further towards the fingers, numbness increases, or weakness develops.
Choose exercises that suit your symptoms and ability and learn the technique first. You do not need to do them all in one day. If your doctor has confirmed that your headache comes from your neck, place your screen in front of you when working so you do not keep your head turned. Ask your therapist which exercise in this guide, such as the gentle chin tuck or shoulder blade squeeze, suits you. The exercise they select may help ease your headache. Follow your own programme for how much to do.
A set is a series of consecutive repetitions of a particular exercise, followed by rest. If the number of daily sessions is not specified for an exercise, do not borrow it from another exercise's programme; seek guidance to tailor the programme to your ability and symptoms.
2🏠 Daily routines to adjust
🌅 Start the day with gentle movement
If your neck is stiff in the morning, gently move your neck and shoulders within a comfortable range in bed for a few minutes before heavy work or driving, then roll onto your side to get up. Note how long the morning stiffness lasts and how gentle movement changes it; do not force your neck to move.
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- Perform morning movements without force: slowly turn your head left and right, shrug and relax your shoulders, and gently tuck your chin a few times.
- A warm shower or warm towel before morning exercise may make movement more comfortable; heat does not replace treatment suited to the cause of the pain.
- Leave tasks that require looking up—reaching high cupboards, hanging curtains or changing light bulbs—until later in the day.
🧭 Track changes in arm or hand symptoms
Exercise within your tolerance without worsening neurological symptoms. Pain moving from the arm or hand toward the neck may only be a sign of improvement; it does not by itself mean you may continue exercising. Stop if pain or tingling spreads farther toward the fingers, numbness increases or weakness develops.
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- Write one line each day noting how far the symptoms extend: fingertips, forearm, elbow, or just the shoulder. Also record their severity and any changes.
- If a particular sleeping position or movement increases pain or tingling, do not continue it, and explain this during your examination.
- Record the pattern over several days, but do not wait several days to seek assessment for new or progressive weakness or a new balance problem.
💻 Adjust your desk, screen and glasses together
Place the screen directly in front of you and adjust its height to suit your glasses. The top edge should be at eye level; if bifocal or multifocal glasses make you tilt your head back, change the setup. Check neck comfort and arm or hand symptoms during work and breaks.
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- Tell your eye doctor how you position your neck to see the computer and that you have pain or arm or hand symptoms; ask for advice about glasses suited to computer distance.
- If you lower your head to see a laptop on the desk, raise it on a stand or a few stable books and use a separate keyboard and mouse.
- Keep a secondary screen close to directly in front of you and about an arm's length away so your neck does not remain turned for long periods.
📱 Bring the phone up, do not bring your head down
Raise your phone close to your line of sight and support your elbow against your body or a cushion. Your eyes can look slightly down without your chin pressing onto your chest or your shoulders lifting. Stop using the phone if arm or hand symptoms increase.
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- For long messages and video calls, put the phone on a stand or use a headset; holding it between your shoulder and ear is the worst possible position.
- Increase the font size on your phone; the more readable the text, the less you push your head forward.
- If hand tingling begins or increases while holding the phone, stop using it. Seek guidance on adjusting your arm position and time spent using it.
🛏 Sleep with your arm supported
Sleep on your side with a pillow that fits the distance between shoulder and ear to keep your neck aligned. Support the painful arm on a pillow in front of your chest. If your hand is more numb in the morning than the night before, review your sleeping position.
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- Sleeping on your stomach keeps your head turned for a long time; if this bothers your neck, change your sleeping position.
- If sleeping with your hand under your head or your arm overhead increases symptoms, support the arm on a pillow below shoulder level.
- No pillow is a treatment; choose by neck comfort during sleep and after waking, not by the claims on the box.
🖐 Take hand clumsiness and balance problems seriously and record them
If you have recently started dropping objects, struggling to fasten buttons or noticing a change in your handwriting, seek urgent medical assessment even if you have no weakness or balance problems. New or worsening weakness or a new balance problem when walking also needs urgent assessment. Tell the clinician when the symptoms began and how they have changed. Do not delay care to finish your notes.
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- Keep a simple sheet in the kitchen and, whenever you drop something or lose your balance, write just the date and one sentence.
- If you have a sample of your handwriting, keep its date and tell the doctor about any new change. Recording changes does not replace examination; seek immediate medical assessment for new or progressive weakness or a new balance problem.
- Notes help describe your history but do not replace examination. Seek immediate medical assessment for new or progressive weakness or a new balance problem; do not wait for your next appointment.
🏡 Make your home safer against falls
Keep routes through the home, especially from the bed to the bathroom, well lit and clear. Remove curled rug edges, cables and objects in the way, and use any prescribed walking aid. Seek immediate medical assessment for a new balance problem.
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- Light the route at night: use a small night light or motion-sensor light in the hallway and bathroom, with a light switch within reach beside the bed.
- Put a non-slip mat on the bathroom floor and arrange for a secure grab rail to reduce the risk of slipping.
- Avoid loose, open-backed slippers and wear closed-toe slippers or shoes with non-slip soles; do not walk in socks on tiled floors.
🦴 Follow up on bone health
Osteoporosis may cause no symptoms until a fracture occurs. Discuss the need for bone-density testing and calcium and vitamin D assessment with your doctor, and do not start supplements on your own.
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- If osteoporosis is suspected, your medication or exercise programme may need to change; coordinate your gym programme with your doctor.
- The recommended exercise programme in these circumstances combines resistance and balance training, rather than walking alone; the exercises in the next section follow this approach.
- Ask for guidance on stopping tobacco use, avoiding alcohol and staying active in ways suited to your circumstances; these are part of bone-health care.
⚠️ Do not let others forcefully manipulate or crack your neck
Do not suddenly twist your neck to make it crack, or let anyone manipulate it without appropriate assessment. Decisions about manual therapy or neck traction should follow examination and take arm or hand symptoms and balance into account.
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- Instead of suddenly twisting your neck, move gently within a range that does not increase arm or hand symptoms.
- Do not let anyone—even with good intentions—suddenly twist or pull your neck; this can also happen at a hairdresser, bathhouse or non-specialist massage session.
- If you are considering manual therapy or physiotherapy, first discuss arm or hand symptoms and balance at your consultation; the method is chosen after examination.
3🏋️ Home exercises
Gentle chin tuck
After your therapist has selected this exercise for you, gently draw your chin back without bending your head; do 8 to 12 repetitions with a 10-second hold, 3 sessions a day. Stop if you have sharp pain or dizziness, or if arm or hand symptoms appear or increase.
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Before you start: This exercise practises neck control and needs no equipment. If pain radiates into your arm or hand, first have an examination and check the exercise's suitability with your therapist; then sit comfortably on a chair and look forward.
How to do it:
- Sit comfortably upright and keep your shoulders down.
- Gently draw your chin back; keep looking forward and do not tilt your head.
- Hold for 10 seconds, then gently relax.
Movement tips: Draw your chin back gently without excessive force; do not tilt your head up or down or raise your shoulders. Do not hold your breath, and relax the muscles between repetitions. You may feel a mild stretch; the movement must not increase arm or hand symptoms.
Amount, repetitions and progression: Do 8 to 12 repetitions with a 10-second hold, 3 sessions a day; this amount comes from the Bexley Musculoskeletal Service neck exercise guide. The amount suitable for you is adjusted to your tolerance and the course of symptoms; do not strain your neck just to reach the number.
Stop immediately if: Stop the movement if you have sharp pain or dizziness, or if arm or hand symptoms appear or increase.
Common mistakes: Bending the head down instead of drawing the chin back; shrugging the shoulders; applying sudden, excessive force.
Easier version: For an easier start, draw your chin back a shorter distance and do fewer repetitions. Stop immediately and seek advice if you have sharp pain or dizziness, or if arm or hand symptoms start or worsen.
Gentle neck rotation while lying down (Symptom-Free Cervical Range of Motion)
While lying down with your head supported, gently turn your neck to each side; do 15 repetitions, 3 sessions a day. Stop if you have dizziness or sharp pain, or if neck pain or arm or hand symptoms appear or increase.
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Before you start: This exercise practises gentle neck movement with support under the head. After examination and instruction, lie on your back on a comfortable, stable surface with a small towel under your head.
How to do it:
- Lie on your back and rest your head comfortably on the towel.
- Gently turn your head to the right and return to the centre; keep your shoulders on the surface.
- Gently turn your head to the left and return to the centre.
Movement tips: Rotate only within a comfortable range; do not lift your head from the surface or force the end of the range. Move slowly and breathe normally. Rest in the centre position between movements; pain or arm or hand symptoms must not increase.
Amount, repetitions and progression: Do 15 repetitions, 3 sessions a day. Each turn to one side and return to the centre counts as one repetition; complete 15 in total, alternating sides. Stop immediately if you feel dizzy or have sharp pain, or if neck pain or arm or hand symptoms start or worsen. Ask for advice about adjusting your programme.
Stop immediately if: Stop the movement if you have dizziness or sharp pain, or if neck pain or arm or hand symptoms appear or increase.
Common mistakes: Lifting the head off the towel; turning the trunk with the head; forcing the end of the range.
Easier version: For an easier start, adjust your head support for comfort and turn through a smaller range. Stop immediately if you feel dizzy or have sharp pain, or if neck pain or arm or hand symptoms start or worsen.
Gentle arm nerve glide (Gentle Median Nerve Glide)
After instruction from your therapist, move your head and elbow together in a smooth, continuous motion for 30 seconds per session, in short daily sessions. Stop if pain, tingling or numbness increases.
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Before you start: This back-and-forth movement gently mobilises the nerve rather than stretching it strongly. After examination and instruction, sit comfortably and place the symptomatic arm in the position you were taught.
How to do it:
- Sit comfortably; keep your trunk still and do not raise your shoulder.
- Slowly straighten your elbow while bending your head toward the same arm.
- Bend your elbow again while tilting your head toward the opposite side.
- Continue this back-and-forth movement smoothly; do not hold at the end of the movement.
Movement tips: Coordinate your head and elbow: as the elbow straightens, move your ear toward the shoulder on the same side; as the elbow bends, tilt your head toward the opposite side. Breathe normally and comfortably support your arm between sessions. The aim is not a strong stretch; tingling and numbness must not increase.
Amount, repetitions and progression: Perform gentle, continuous movement for 30 seconds per session, in short sessions throughout the day. This is the total time for the repeated movement, not a hold with the nerve stretched.
Stop immediately if: If pain increases in your neck or elsewhere, or if tingling or numbness increases, stop and seek advice before continuing.
Common mistakes: Straightening the elbow while bending the head to the opposite side; holding the end position; shrugging the shoulder.
Easier version: For an easier start, move your head and elbow through a smaller range. If pain, tingling or numbness increases, stop immediately and seek advice before continuing.
Shoulder blade squeeze (Scapular Retraction)
Gently bring your shoulder blades together behind you; repeat 3 times, holding for 15 to 20 seconds. Stop if neck pain or arm or hand symptoms appear or increase.
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Before you start: This movement works the muscles around your shoulder blades and needs no equipment. Sit or stand comfortably and let your arms rest by your sides. If you have arm or hand symptoms, start only after examination and when your therapist has selected this exercise.
How to do it:
- Keep your head in line with your trunk and do not shrug your shoulders.
- Gently bring your shoulder blades together behind you; keep your trunk still.
- Hold for 15 to 20 seconds, then gently relax.
Movement tips: Bring the shoulder blades together without arching your lower back or lifting your shoulders toward your ears. Breathe normally and relax the muscles between repetitions. You should feel the muscles around your shoulder blades working; neck pain or arm or hand symptoms must not increase.
Amount, repetitions and progression: Do 3 repetitions per session, holding each for 15 to 20 seconds. Do less if this amount is uncomfortable; increase the exercise only on the basis of comfortable performance without worsening symptoms.
Stop immediately if: Stop the exercise if neck pain or arm or hand symptoms appear or increase.
Common mistakes: Shrugging the shoulders; arching the lower back; pushing the head forward.
Easier version: Bring your shoulder blades together with less force and shorten the hold.
Light resistance band row (Light Band Row)
Pull your elbows back beside your body against the band and bring your shoulder blades together. After your therapist selects this exercise, do 3 sets of 8 repetitions, 3 days a week; if it becomes easy without worsening symptoms, progress to 3 sets of 12. Stop if you have sharp pain, or if neck pain or arm or hand symptoms appear or increase.
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Before you start: Do this exercise if your therapist has examined you and found it suitable for your arm or hand symptoms. It works the muscles around your shoulder blades. After learning the technique and choosing a suitable band, check that it is securely attached to its support; stand facing it and hold the band with your elbows close to your body.
How to do it:
- Secure the band to a firm support and hold both ends.
- Keep your elbows beside your body as you gently pull them back and bring your shoulder blades together.
- Slowly return your hands to the starting position; do not release the band suddenly.
Movement tips: Move your elbows beside your body without shrugging; do not swing your trunk backward or push your head forward. Breathe out as you pull the band and breathe in as you slowly return. Rest between sets until you are ready to perform the movement correctly; the exercise must not increase neck pain or arm or hand symptoms.
Amount, repetitions and progression: After your therapist selects this exercise, do 3 sets of 8 repetitions, 3 days a week; if it becomes easy without worsening symptoms, progress to 3 sets of 12.
Stop immediately if: Stop if you feel sharp pain anywhere while pulling the band. Also stop if neck pain or arm or hand symptoms start or worsen.
Common mistakes: Leaning the trunk back to pull the band; shrugging the shoulders; pushing the head forward; releasing the band suddenly.
Easier version: Use a lighter band and pull your elbows back through a shorter range; keep the band securely attached.
Isometric neck strengthening in four directions (Isometric Neck Holds)
Gently press your head against your hand without moving your head. Do 6 repetitions in each direction, holding each for 10 seconds, 3 sessions a day, according to the programme selected by your therapist. Stop if you feel dizzy, or if pain or arm or hand symptoms appear or increase.
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Before you start: Do this exercise if your therapist has examined you and found it suitable for your arm or hand symptoms. The neck muscles exert force while the head stays still. After learning the direction of pressure, sit comfortably, keep your head in line with your trunk and relax your shoulders; no equipment is needed.
How to do it:
- Place your palm on your forehead; gently press your head into your hand and resist with your hand so your head does not move.
- Hold the pressure for 10 seconds, then relax your hand and neck muscles.
- Place your hand behind your head and press your head toward it; resist with your hand to keep your head still.
- Place your hand on each side of your head and gently press in that direction; do not let your head tilt sideways.
Movement tips: Gently press your head against the hand placed in the direction of the pressure, and resist with that hand; your nose and chin should not move. Breathe normally. After each press, relax your hand and neck muscles and rest before the next repetition; pain must not increase.
Amount, repetitions and progression: Do 6 repetitions in each direction, holding each for 10 seconds, 3 sessions a day, according to the programme selected by your therapist.
Stop immediately if: Stop pressing if you feel dizzy, if pain starts or worsens anywhere, or if arm or hand symptoms start or worsen. Sharp neck pain is also a reason to stop.
Common mistakes: Moving the head under hand pressure; leaning the trunk; shrugging the shoulders.
Easier version: Press against your hand with less force; keep your head still.
Wall angel
With your elbows bent, slowly move your arms up and down the wall. Do 3 to 5 repetitions per session; do fewer if uncomfortable. Stop if pain or arm or hand symptoms appear or increase.
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Before you start: This exercise practises shoulder movement; stand beside a smooth wall on a nonslip surface. Rest your back comfortably against the wall and place your feet in a stable position. If you have arm or hand symptoms, start after examination and when your physiotherapist has selected this exercise.
How to do it:
- Bend your elbows and place your hands on either side of your head.
- Slowly slide your arms up the wall, then lower them.
- Move only through a range that keeps your neck and shoulders comfortable.
Movement tips: Move your arms slowly and breathe normally; lower your arms and rest between repetitions. Do not arch your lower back or force your head or arms against the wall. A mild stretch can be expected, but pain or arm or hand symptoms must not increase.
Amount, repetitions and progression: Move your arms up and down 3 to 5 times per session; do fewer if uncomfortable.
Stop immediately if: Stop if pain starts or worsens anywhere, or if any arm or hand symptom starts or worsens. This includes sharp pain, tingling or numbness. Seek advice before continuing.
Common mistakes: Arching the lower back to raise the arms; tipping the head too far back; shrugging the shoulders.
Easier version: Reduce the range of movement.
Supported balance
Practise standing on one leg with your hand on a firm support. Do 3 repetitions per leg, holding each for 5 to 10 seconds, at least 2 days a week. If you feel dizzy or lose balance, put your foot down and stop the exercise; a new balance problem needs immediate assessment.
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Before you start: This exercise practises balance; it does not treat the cause of a balance problem. After checking that it is safe for you, stand on a nonslip surface beside a firm support and rest your hand on it; a new balance problem first requires immediate medical assessment.
How to do it:
- Place your hand on a firm support and gently shift your weight onto one leg.
- Lift the other foot slightly off the floor and keep your pelvis level.
- Hold for 5 to 10 seconds, then gently put your foot down.
- Keep your hand in contact with the support and repeat on the other leg.
Movement tips: As you lift your foot, do not lean your trunk sideways and keep your pelvis level; the support must remain within reach throughout the movement. Breathe normally and rest with both feet on the floor between repetitions. Do not let go of the hand support to extend the holding time.
Amount, repetitions and progression: Do 3 repetitions per leg, holding each for 5 to 10 seconds, at least 2 days a week.
Stop immediately if: If you feel dizzy or lose balance, put your foot down and stop the exercise; a new balance problem needs immediate assessment.
Common mistakes: Standing too far from the support; leaning the trunk to keep the foot raised; closing your eyes during the exercise.
Easier version: Use more hand support and shorten the time spent on one leg; if you still feel unsteady, do not continue.
Daily walking
Walk along a level, well-lit route at a pace you can tolerate. If tolerated, take a short 10-minute walk and gradually increase its duration to suit your ability and symptoms. Stop and seek assessment if you have chest pain, unusual breathlessness, dizziness, unsteadiness or trouble with your balance, or if neurological symptoms increase.
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Before you start: Walking is a way to continue daily activity; adjust the amount to your ability and symptoms. Choose comfortable shoes and a level, well-lit route, and bring any walking aid prescribed for you.
How to do it:
- At the start of your walk, keep your head in line with your trunk and look toward the path ahead.
- Walk at a pace you can tolerate; do not look at your phone while walking.
- If you need a rest, stop in a safe place; do not push yourself just to finish the allotted time.
Movement tips: Keep your shoulders relaxed and look toward the path ahead; do not bend your neck to look at your phone. Walk at a rhythm you can tolerate and do not hold your breath. Rest in a safe place whenever you become tired; walking must not increase neurological symptoms.
Amount, repetitions and progression: If tolerated, take a short 10-minute walk and gradually increase its duration to suit your ability and symptoms.
Stop immediately if: Stop and seek assessment if you have chest pain, unusual breathlessness, dizziness, unsteadiness or trouble with your balance, or if neurological symptoms increase.
Common mistakes: Looking at a phone while walking; choosing an uneven or poorly lit route; carrying a heavy bag on one shoulder.
Easier version: Choose a shorter route and a slower pace; if symptoms increase, do not continue just to reach the stated time.
4🏟️ Principles for exercising at the gym
Whether you can train in a gym depends on your symptoms and circumstances. Adapt the programme to your ability and tolerance; the following is not a personalised set-by-set programme. Activity must not worsen neurological symptoms in the arm or hand; pain moving towards the neck alone does not permit an increase in exercise. If you have osteoporosis or a history of vertebral fracture, coordinate the programme with your doctor.
Warming up and cooling down
Start each session with 5 to 10 minutes of light aerobic activity, followed by a few gentle movements from this article. Finish with a few minutes of easy walking. Warming up alone does not guarantee safe exercise; the movements must suit your condition.
Choosing weights and progressing
Set the load and amount for each exercise according to the programme selected by your doctor or physiotherapist. Start with a load that lets you move slowly and correctly. If the movement becomes easier without symptoms increasing, seek guidance on gradually increasing the exercise. The amount and progression for the band row are given in the home exercise section.
Technique and breathing
Keep your head in line with your trunk, your chin slightly tucked and your shoulders relaxed. Breathe out during effort and do not hold your breath. Do not turn your neck to look at yourself in a mirror; adjust the mirror or your body position.
Exercise order and session structure
Arrange the exercises according to your ability and symptoms. Do rows and exercises for the muscles between your shoulder blades when you can perform them correctly. The type of machine, support and overhead movements must suit your condition. Practise balance beside a firm support.
Choosing exercises and suitable alternatives
If a movement increases symptoms, seek guidance on a suitable alternative. The examples below are not suitable for everyone and should be considered in light of your symptoms.
- The choice of machines, free weights, support and overhead movements depends on your ability, balance, symptoms and technique. If a movement increases symptoms, stop it and seek guidance on an easier version or suitable alternative.
- During abdominal exercises, do not pull your head with your hands; keep your neck in line with your trunk.
- For balance exercises and standing movements, choose support and a safe environment suited to your ability.
Activity on more painful days
On days when symptoms are worse, reduce or temporarily set aside aggravating activities and continue those you can tolerate. If pain or arm or hand symptoms increase during exercise, stop that movement and seek guidance on adjusting the programme. New or progressive weakness and new balance problems need immediate medical assessment.
Weekly schedule
Follow the selected programme's number of training days for each exercise separately; not all exercises are done daily. For example, band rows in this article are performed 3 days a week. Adapt walking and daily activity to your ability and symptoms. Returning to heavier loads and overhead movements should involve checking movement tolerance, the course of arm or hand symptoms and therapist guidance; a fixed timeframe does not suit everyone.
When to stop at the gym
Stop the set immediately if any of these occurs during exercise: pain or tingling spreads further down the arm or hand, new numbness develops, the hand becomes weaker, you feel dizzy, or you feel unstable.
- Avoid: rapid circular neck movements, trying to manipulate your neck yourself, holding your breath under load, and continuing a movement that increases pain or neurological symptoms.
5⚠️ Warning signs and when to seek care
If you have any of the following symptoms, seek medical assessment. Act immediately for new or progressive weakness, new balance problems, or sudden, severe symptoms; do not wait for a routine appointment.
- If neck pain is accompanied by new difficulty walking or controlling your bladder or bowel, do not wait for a clinic appointment; go to the emergency department now.
- If an arm or leg suddenly becomes severely weak along with neck pain, go to the emergency department now.
- If you develop a sudden, very severe headache along with neck pain, go to the emergency department now.
- If neck pain starts after an accident, a severe blow or a significant fall, go to the emergency department at the earliest opportunity.
- If neck pain is accompanied by fever or chills, seek examination the same day.
- If neck pain is accompanied by unexplained weight loss, or if you have a history of cancer, seek examination the same day.
- If neck pain persists at night and does not ease with a change of position, seek examination at the earliest opportunity.
- If you have newly started dropping objects or having trouble fastening buttons, seek urgent medical assessment.
- If weakness in an arm or leg is increasing, seek urgent medical assessment.
- If both hands have become numb at the same time, seek urgent medical assessment.
- If symptoms worsen from week to week, seek reassessment of the diagnosis and treatment plan.
- If you suddenly develop blurred or double vision or difficulty speaking, especially with severe dizziness or loss of balance, call emergency services immediately.
6✅ Summary and next steps
To care for your neck, continue daily activities within your tolerance, adjust your desk, phone use and sleeping position for comfort, and exercise regularly. If you have arm or hand pain, worsening neurological symptoms means you should stop; pain moving towards the neck alone is not enough to justify continuing. Also discuss bone health and suitable resistance and balance exercises with your doctor. If uncomplicated neck pain does not improve with appropriate care within 4–6 weeks, arrange an examination. New or persistent arm or hand symptoms need an earlier visit; new or progressive weakness or a new balance problem needs immediate medical assessment.
For assessment of neck pain and selection of a suitable programme, call Dr Jalil Emad’s clinic on 0913 782 5207, or book an appointment online. In an emergency, do not wait for the clinic to reply; follow the instructions in the warning signs section.
For more information, read this page: Non-surgical spine treatment.
Related guides: Service page: Non-Surgical Spine Care · Also related: Low back pain
If pain persists or limits daily activities, you are unsure about exercise technique, or arm or hand symptoms need an individual programme, a physiotherapy assessment may be considered after examination. Progressive weakness or balance problems first require immediate medical assessment. Injections may be considered for selected persistent cases after specialist assessment; they are not recommended for everyone and their effect is not guaranteed.
7📚 Scientific references
View scientific references
- Blanpied PR, et al. Neck Pain: Revision 2017. Clinical Practice Guidelines. J Orthop Sports Phys Ther. 2017. doi.org/10.2519/jospt.2017.0302
- Plener J, et al. Conservative Management of Cervical Radiculopathy: A Systematic Review. Clin J Pain. 2023. doi.org/10.1097/AJP.0000000000001092
- Badhiwala JH, et al. Degenerative cervical myelopathy — update and future directions. Nat Rev Neurol. 2020. doi.org/10.1038/s41582-019-0303-0
- Gross A, et al. Exercises for mechanical neck disorders. Cochrane Database Syst Rev. 2015. doi.org/10.1002/14651858.CD004250.pub5
- Giangregorio LM, et al. Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporos Int. 2014. doi.org/10.1007/s00198-013-2523-2
- Bexley MSK NHS. Cervical radiculopathy — exercise programme. Bexley NHS
- American Academy of Orthopaedic Surgeons — Rotator Cuff and Shoulder Conditioning Program: Standing Row
- NHS — Balance Exercises
- NHS — Walking for Health
- Harris Health — Postural Correction Exercises (2025)
- Norfolk and Waveney NHS — Cervical radiculopathy
- May et al. Centralization and directional preference: An updated systematic review with synthesis of previous evidence. Musculoskelet Sci Pract. 2018. doi:10.1016/j.msksp.2018.09.006. PubMed
- Armon et al. Epidural Steroids for Cervical and Lumbar Radicular Pain and Spinal Stenosis Systematic Review Summary: Report of the AAN Guidelines Subcommittee. Neurology. 2025. doi:10.1212/WNL.0000000000213361. PubMed
- Expert Panel on Neurological Imaging; Eldaya RW, et al. ACR Appropriateness Criteria® Cervical Pain or Cervical Radiculopathy: 2024 Update. J Am Coll Radiol. 2025;22(5S):S136-S162. doi:10.1016/j.jacr.2025.02.035. PubMed
- NHS: Headaches: immediate-action warning signs
- Calderdale and Huddersfield NHS: Irritated Nerve: Neck
- Norfolk and Waveney NHS: Cervical Radiculopathy: warning signs
- Dynamic Health NHS: Cervical myelopathy and radiculopathy
