Diagnosis Explanation:

Cervical radiculopathy occurs when a nerve in the neck (cervical spine) is compressed or irritated, often due to herniated discs, arthritis, bone spurs, or spinal degeneration. This can cause pain, numbness, tingling, or weakness that radiates down the shoulder, arm, and hand. Symptoms may worsen with neck movement, poor posture, or prolonged sitting.

Specific Work Modifications:

• If your job requires standing or walking: Maintain good posture, avoid looking down for long periods, and take frequent breaks to stretch.
• If your job involves lifting: Avoid overhead lifting and heavy loads; use proper mechanics and lift with your legs.
• If your job is desk-based: Adjust your monitor to eye level, use a headset for calls, and take breaks every 30 minutes to stretch.
• Avoid: Prolonged neck flexion (looking down), repetitive overhead work, and excessive heavy lifting.

Specific Activity Modifications:

• If you run or play sports: Avoid high-impact activities and contact sports that put stress on the neck.
• If you do yoga or Pilates: Modify poses to avoid deep neck flexion or extension (e.g., avoid shoulder stands).
• If you do weightlifting: Avoid overhead presses, shrugs, and heavy deadlifts; focus on controlled resistance exercises.
• Avoid: High-impact sports, excessive neck movement, and activities that worsen symptoms.

Recommended Supplements:

• Magnesium – 300-400mg daily to relax muscles and reduce nerve pain.
• Vitamin B12 – 1000mcg daily to support nerve health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.
• Collagen Peptides – 10g daily for spinal disc and ligament support.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce nerve irritation.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support nerve and muscle healing.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue hydration.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep spinal discs hydrated.

Home Exercise Prescription (Rehabilitation for Cervical Radiculopathy)

Early Phase (0-2 Weeks, Reducing Pain & Inflammation):

• Neck Retractions ("Chin Tucks") – Gently tuck chin straight back, hold for 5 seconds, repeat 10 reps, 3x/day.
• Scalene Stretch – Tilt head to one side, hold 20 seconds, repeat 3x/day.
• Upper Trap Stretch – Sit upright, gently pull head to the side, hold 20 seconds, repeat 3x/day.
• Nerve Glides (Median Nerve Stretch) – Extend arm out to the side, bend and straighten wrist, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Posture & Stability):

• Isometric Neck Holds – Press hand against forehead or side of head, resist motion, hold 5 seconds, repeat 10 reps, 2x/day.
• Shoulder Blade Squeezes – Pinch shoulder blades together, hold 5 seconds, repeat 10 reps, 2x/day.
• Wall Angels – Stand with back against wall, raise arms up and down slowly, repeat 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Building Strength & Preventing Recurrence):

• Theraband Rows – Pull resistance band toward body, keeping elbows close, repeat 10 reps, 2x/day.
• Thoracic Extension Stretch – Use a foam roller or chair back to stretch upper spine, hold 20 seconds, 3x/day.
• Gentle Yoga (Neck-Friendly Poses) – Child’s pose, cat-cow stretch, seated twists.

Helpful Books:

1. Treat Your Own Neck – Robin McKenzie (self-treatment techniques for neck pain and nerve issues).
2. The Neck Pain Solution – Jeremy Sutton (exercise-based approach to reducing cervical pain).

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.