this post was submitted on 06 Jun 2025
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Disclaimer: am not a medical professional, but I just went through a buttload of physical therapy for back and neck pain and this helped me.
Lay down, stick a rolled towel under your neck, and tuck your chin into your chest. Hold for a few seconds then release.
If you can afford to go to physical therapy, they are miracle workers. If not, you can certainly find videos on exercises to do.