5 Most Effective Cervical Pain Exercises in 2023

5 Most Effective Cervical Pain Exercises in 2023

Cervical pain is pretty common these days, and it mainly stems from poor posture, which is responsible for placing too much tension on neck muscles and joints, thereby causing pain in those parts. However, some effective cervical pain exercises can result in reducing that pain and increasing mobility in the joints.

Having cervical pain is not a concerning issue whatsoever because this pain is quite common. Naturally, you do not need any medications, as this pain will go away on its own within 2-3 weeks. Still, it is seriously important that you do not ignore this as this might become severe in the future.

Read down the 5 most effective exercises for cervical pain, which will make your pain go away quicker than you expected. Moreover, these exercises will prevent neck pain in the future.

Best Cervical Pain Exercises

Never try the exercises that you are unaware of for lessening the pain in your neck. Doing exercises without knowing the perfect technique is a blunder and can cause serious cervical injuries as well as increased neck pain.

The below-mentioned exercise does not require paying hefty gym fees; you can easily perform these neck pain exercises at home or at any other comfortable place.

Side-to-side bends

Because tight muscles limit the range of motion, neck pain often attacks you. The side-to-side bend is one of the most effective and gentle neck pain exercises to improve mobility as well as relieve cervical pain.

How to do it

  • Gently and slowly move your head to the right side and bring your right ear near your right shoulder.
  • Hold in that position for 5–10 seconds and return to the neutral position.
  • Do the same on the left side.
  • Repeat these steps 10 times on each side of your body.


For relaxing the neck muscles, this exercise is the best one. Rotation will allow you to deal with restricted movements in your neck, thus providing relief from cervical pain.

How to do it
  • Stand straight in a neutral position and slowly rotate your head to the right side as if looking over your shoulder.
  • Maintain that position for 5-10 seconds, and then
  • get back to the normal position.
  • Repeat the same on the left side.

Forward Bending

As this exercise is responsible for improving mobility in the neck, forward bending is one of the effective neck exercises for neck pain. This exercise makes it easier for you to move the head up and down.

How to do it
  • First, lower your chin toward your chest.
  • Hold in that position for at least 5-10 seconds.
  • As you feel stretched in the back, go back to the neutral position.
  • Gradually bend your neck backward.
  • Repeat the process a couple of times.

Seated Twist

This cervical pain relief exercise is beneficial for your neck as well as for your spinal cord’s health. A seated twist will stretch neck muscles, thereby giving you relief from your neck pain.

How to do it
  • Sit on the chair with your back arched.
  • On your right knee, just position your left hand, and
  • pull to rotate the shoulders as if you are looking backward.
  • Gradually return to the neutral position.
  • Repeat it with the right hand on the left knee.

Chin Tucks

If your neck muscles are weakened due to heavy stress on it and you are feeling pain in your neck because of that, a chin tuck is an exercise to reduce neck pain, and it also stabilizes your neck.

How to do it
  • Stand up or sit on the chair with your feet flat on the floor.
  • Look straight, as if your ear should be parallel to your shoulders.
  • Move your head in reverse while aligning your neck over your spine.
  • However, do not let the head bind forward or backward.
  • Hold this position for 5–10 seconds.
  • Repeat the process 20 times.

Other Treatments for Cervical Pain

Apply Heat and Ice Regularly

If you want your neck pain to go away as soon as possible, then hot and cold compresses are necessary. Along with cervical pain exercises, you can also try this home remedy for better results.

 The application is quite simple, just take an ice bag filled with cold ice and gently apply it to the neck. This process should be followed for 2-3 days; after that, you can switch to heat packs or take hot showers.


As you are aware of the medicinal properties of ginger, you will be shocked to know that ginger is literally good for your neck pain. Many studies have found that the extract of dried ginger and dried gingerol-enriched extract are super amazing for alleviating pain in the joints.

You can apply the ginger mixture directly to your neck. However, it is highly recommended that you include this medicinal ingredient in your diet for quicker and longer-lasting results.


Massage is the most effective and immediate treatment for neck pain. Any type of massage is beneficial for your pain if you choose the right area for massage. Keep in mind that you should find the painful area and apply pressure to it for better results.

However, merely massaging won’t work, a better choice of oil is necessary for instant and long-lasting results. We recommend that you apply an ayurvedic oil called Dr Ortho Veda Oil for massaging the painful areas.

Dr Ortho Veda Oil is highly recommended if your pain is not lessening even after trying cervical pain exercises or taking conventional medicines.

Dr Otho Veda is the best product in Nirogayurved because this effective oil is cultivated with pure Ayurvedic herbs that are able to deal with problems like cervical or body pain. Moreover, this oil is approved by the Ministry of Ayush and certified by GMP.

Enhance Posture

A sedentary lifestyle and bad posture are two of the main causes of cervical pain. Enhancing bad posture and adding exercise to the daily routine will help a lot with neck pain. 

  • Whenever you sit, make sure you sit properly in an erect posture.
  • Try not to overuse your phone, as it makes you bend your neck for a longer period of time.
  • Try to add some yoga poses to shape your posture.

Key Takeaways

Poor posture, an unhealthy lifestyle, and a sedentary lifestyle are some causes of cervical pain and joint pain.

There are certain cervical pain exercises, such as seated twists, chin tucks, rotation, forward bending, and side-to-side bends, that are the best for healing cervical pain.

Moreover, massaging with Ortho Veda Oil, enhancing posture, and applying heat and cold compresses are some other ways to deal with neck pain.


Which exercise is best for cervical pain?

Forward bending, rotation, and seated twist are some of the best exercises for cervical pain because these exercises work on the core of the neck, and are able to enhance the neck’s mobility.

How can I stop my cervical pain?

Improving posture, a regular massage in the painful area, and practicing cervical pain exercises are the best ways to stop cervical pain immediately.

Do and Don'ts for cervical pain?

  • Do rest and have quality sleep, but don’t sleep in a bad position.
  • Exercise regularly, especially neck exercises, but don’t put too much strain on your neck, and don’t overdo it.
  • Do minimize the stress, and don’t overthink.
  • Do erect your spine while sitting, and don’t slouch.
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