Long time lurker, first time poster. Over the last year or so I have benefited greatly from reading postings from many forum members here. I am 39 and have a herniation at C5-C6 and a disc bulge at C4. I am trying my best to avoid surgery and am able to manage pain most of the time. However what I struggle with a lot is any movement that causes me to bend my neck downwards - for ex looking down at the keyboard or phone, I get instant pain in my neck and down my back. At PT when I did the chin to chest movement repeatedly I was in extreme pain for weeks (especially my chest and shoulders). Have any of you run into this before? I work in IT and simply cannot avoid looking down at a keyboard or laptop screen. The longer I do it the worse the pain get and many times it's also accompanied by a instant headache. I do want to get the range of motion back but just don't want to force my self to do certain exercises that will worsen my pain....any tips or experiences will be appreciated.