Suggest Treatment For Pain And Stiffness In Neck

Dear Sir,

I am shibu I had some sort of neck pain and doctor suggest to take pain killer but i didnt take it , after one week pain almost gone but still some stifness was in neck with little pain and doctor took an xray it shows narrow spaces between c5 & c6 ,( no dislocation) the doctor says it happend because of non movement ( am sitting almost 10 hr in front of computer durring work) and he suggests to to exercise. Sir can i do exercise and also is there any possibility to recover the narrow portion