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Neck and back stiffness with no pain
AP diameter of spinal canal measures as follows:
C2-3-_14.5__mm
C3-4- 9 mm
C4-5-9 mm
C5-6-9.9 mm
C6-7-_11.3__mm
Diffuse disc bulge with posterocentral disc protrusion at C3-C4 and C4-C5 levels indenting the ventral thecal sac
with no significant neural compression.
All this started because of my bad posture.
Having cervical and back stiffness from long time.When I try to ease the stiffness i feel like dizziness and vertigo. I can do normal works easily but sometimes it's very difficult because of neck and back stiffness. Due to this I am not doing any physical activity from 3 years Became fat and very lazy. I want to do some physical exercise and gym. How can I relieve from this issue and start my workout again.
Answers (11)
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Thank you for sharing the scan and explanation.
You’re absolutely right — poor posture over time can lead to disc issues, muscular imbalances, and compensatory movement patterns. This deconditioning and postural stress can manifest as stiffness, dizziness, and fatigue.
You’re only 28, and the disc issues are manageable. The key is progressive reconditioning. Don’t worry about being “lazy”, it was only because you were in pain. Now it’s about taking small steps consistently.
Next Steps
Consult a physiotherapist in person for a customized plan and manual therapy, and/or Electrotherapy.
My rehabilitation goals would be:
1. Reduce pain and stiffness
2. Improve posture and neck stability
3. Restore confidence in movement
4. Progressively return to physical activity and fitness
Health Tips
Avoid: Overhead activities, fast head movements, deep forward neck bends initially.
Tips:
- Hydration, sleep, and stress management are critical.
- Be patient and consistent as recovery is a journey, not a race.
- Postural habits (especially while sitting or on the phone) must change permanently to prevent recurrence.
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Your neck and back issues are mainly due to poor posture and inactivity — and the best part is, this can be corrected! There’s no serious nerve damage, and with the right physiotherapy, posture care, and regular exercise, you can relieve your stiffness, reduce dizziness, and gradually get back to your active life. Stay positive and consistent — your body has great healing potential, and together, we’ll get you back stronger and fitter than before
Next Steps
Start physiotherapy for neck mobility, posture correction, and strengthening.
Do daily stretching and isometric neck exercises.
Use heat pack for stiffness relief.
Avoid poor posture and sudden neck movements.
Gradually resume light activity after 2-3 weeks.
Stay consistent and positive recovery is very much possible! Stay consistent and positive — recovery is very much possible!
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You should consult a physiotherapist nearby and get the severity of your clinical symptoms assessed. The disc spaces are reduced and could lead to compression of neural structures if aggravated further. Do you have any pain/ tingling / numbness radiating to your hands or shoulder? If yes, you should immediately seek a professional help before starting with any gym or exercises on your own.
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Hi according to your report now no gym exercise.
Next Steps
Rest.
To take care of regular work posture.
Health Tips
Cervical soft collar except sleeping and eating time.
Physiotherapy treatment near your area including exercise stretching and strengthening under supervision of a qualified Physio.
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Consult nearby physiotherapist and get proper treatment, it can be reduced and everything will be fine.
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Hi consultant near by physiotherapist and start cervical traction.
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Hi
Your ap diameter is too less, that means disc is compressing your spinal cord. Do mild neck stretching and strengthening exercises, i would suggest you to start your exercises under the guidance of physiotherapist and avoid extreme neck movements.
Please consult spine surgeon, as you might need surgery in future. I would recommend Dr. V Anand naik to consult.
Next Steps
Keep a check on your arms and legs weakness or tingling and numbness sensation.
Health Tips
Start with diet, brisk walk or jogging
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You can do exercises according to your condition but avoid gym. Consult online for more details
Next Steps
Posture correction
Health Tips
Stretching n strengthening excs for neck n back
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Consult to nearby physiotherapist for better treatment and diagnosis
Next Steps
Do neck and back strengthening exercise
Maintain your posture
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Dr. Pallavi Mishra (PT)
Physiotherapist
4 yrs exp
New Delhi
Your symptoms, including neck stiffness, back pain, and dizziness, are your bodyâs way of signaling that it needs proper care. The changes in your spinal canal and disc protrusions are serious enough to require professional intervention, as neglecting them could lead to worsening symptoms or even nerve involvement over time. Given the long period of inactivity and weight gain, jumping directly into gym workouts could strain your spine further, potentially causing more harm than good. Physiotherapy offers a safe, structured approach tailored to your condition, focusing on posture correction, pain relief, and building strength without overloading your body. please, get yourself consulted to know the line of treatment.
Health Tips
avoid carrying weight more than 2 kg, sitting on sofa.
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Dr. Steephan John (PT)
Physiotherapist
7 yrs exp
Bangalore
no need to worry kindly get an appointment with near by physiotherapist start the exercise with guidance
for more details contact radiant clinic in indiranagar , banglore mob 80563092and 80
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.