Brief Answer:
Cat stretch pose

Detailed Answer:
Hi and thanks for your query.

You have described the pain to be severe so you will need to start with mild stretches. One such stretch is cat stretch pose.

For such pain you should consult a well trained physiotherapist and do the exercises under his guidance.

1. Lie on your stomach. Then raise yourself to form a table such that your back forms the table top and your hands and feet form the legs of the table.
Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
Look straight ahead.
2. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone.
Hold the Cat pose and take long, deep breaths.
3. Follow this by a counter-movement: As you exhale, drop your chin to your chest and arch your back up as much as you can do comfortably.
Hold this pose for a few seconds before you return to the initial table-like stage.
4. Continue five or six rounds before you come out of this yoga posture.

This pose will give your backbone the much needed stretch.

Simple shoulder rotations should also help.

Neck rotations may not suit you now but will suit you once your pain is less.

Hope it helps.

Dr Vaishalee

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Brief Answer:
Yes it will work

Detailed Answer:
Hi again

Yes it will work for both back pain and neck pain. Do these stretches slowly, without jerking, within your comfort.

Dr Vaishalee

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