hi I'm 39 yr old formerly fit
mom, with a c5/6 cranially extending osseous spur in the left 5/6 with is compression my c6 nerve root. Also a small central c5-6 protrusion with annualar fissure at c5-6 with partial effacement of the ventral CSF.
My my journey starts 9 months ago with an occasional stiff neck. I spin bike at home and have a 3 year old that I lifted /carried from time to time on my left side. Fast forward three months ago -went for a hair cut- the salon sink tipped my head back and I felt immediate pain. I've been in pain- stiff neck and left shoulder pain sometimes in my forearm and hand since the hair salon wash.
I've been on Gabapentin for a few weeks and just had an epidural in the area of the nerve impingement.
my question is what are the best stretches/ exercises to do? Also will I be able to spin bike again like I used to (holding handle bar) or should I just ride sitting up, I am worried that the hanging down of my neck during the biking contributed to my issue, as well as my lack of stretching. My physiatrist just gave me the referral to the PT last week, I went to one session and showed the physiatrist today some of the exercises the PT gave me and physiatrist said some of them were too compressing to my left side?
I'm really getting out of shape because I'm afraid of exercises for fear of flaring my neck up- I have small children I want to get letter and be fit or just healthy like I used to be. Any help advice experiences with this/ exercises, light weight lifting is appreciated.