I am 25 years old and I suffer from cervical spondylitis, an age-related spinal degenerative condition. A bit ironic? The sad truth is that a lot of people my age and younger, suffer from this condition now. It may be due to postural issues, long hours of hunching over the laptop, holding your baby in your arms for a long time, lifting weights incorrectly, or standing incorrectly. Unfortunately, modern lifestyle has led to this age-related wear and tear of the cervical spine creep its way into the millennials.

Overall, cervical issues can arise from undue pressure on the neck for a prolonged period of time. But, it may arise from genetic factors, being overweight or inactive. So, if one has a family history of cervical spondylitis, has a sedentary lifestyle – I had both of these – one may be susceptible to cervical issues.

Mainly, I face sharp pains in the sides of my neck and upper back. However, it started with a severe episode of stiffness and excruciating pain. I had just come out from a shower and was just applying some moisturiser while seated on the bed- a daily before getting to bed ritual – when I felt a sharp pain through my left arm, chest and upper back. I just went stiff and could not move my arm. Of course, my paranoid brain connected the left arm stiffness and chest pain to a heart attack. My boyfriend called my doctor parents in the middle of night, while I was panicking and choking on my tears, and I tried to explain my condition to them. My parents knew what was going on and told my boyfriend what medicines to find and heat water for a hot water bottle. The pain gradually became better and I drifted off to sleep. The next few days were taken up by some minor shooting pains, chest x-rays and doctor visits, and I was diagnosed with a bad posture and cervical spondylitis. Well, that was the turning point for me when I started incorporating some yoga in my lifestyle. I can’t say enough of this, but yoga was and is the best thing that I could have done and can do for myself. My neck pain has become so much better and it does not bother me any time other than when I take a flight. I don’t know why the seats on planes have to have a forward pushing headrest, it is definitely not good for the neck and upper spine.

Now, I try to build sequences for warm up that would help me with the range of motion and resistance strengthening of my neck, shoulders and upper back to keep my upper spine healthy. This is the first sequence and is great for anyone that has come back from travelling, is feeling a bit stressed at work or university, or had a long day in general – yesterday was definitely a long day for me, so it is time for this sequence for me. These simple motions can be done seated on the mat, on a chair or on the bed, whatever is comfortable. You can easily break the sequence do parts of it in between work or study or just before starting your day – anytime is a good time! So, whether you are at work or uni or home – take 7.5 mins off to care for yourselves. 

I’ve tried to make this video self-explanatory and easy to follow. Would love to hear your thoughts and how you go! I hope you feel as good as I do after this.

** Adjustments for seated side stretch pose –

2. with blocks (or books)

Love, Div.