Like many with chronic pain, my spine has arthritis, bone spurs, degenerating disks and stenosis, but I have managed to avoid surgery and stay active by refusing to sit still. A long time PT always says "motion Is lotion" and I believe him.

When my neck and shoulders are painful, I usually find gentle stretching helps release the muscles that are pulling at or otherwise irritating the nerves. I use heat before ( heating pad or rice pack) and cold pack after stretching. If I don't, the muscles tighten or spasm even more, causing more "pain buddies" to form.

What stretches do you use for your neck?
Sue