Get rid of cervical spondylosis with 4 simple exercises

Cervical spondylosis, commonly referred to as neck arthritis, is a medical condition characterized by damage to the vertebrae, discs, and ligaments in the neck, which is also known as the cervical spine.

The cervical spine comprises seven small vertebrae that make up the neck. In individuals with cervical spondylosis, the edges of these vertebrae frequently develop bone spurs. Over time, the discs between the vertebrae thin out and lose their ability to absorb shock, thereby increasing the risk of experiencing symptoms. To address this issue, we aim to provide you with a better understanding of the causes and symptoms of this condition, as well as recommend some simple exercises.

Causes and Symptoms of Cervical Spondylosis:

Here is some essential information about cervical spondylosis:

• Nearly 85% of individuals over the age of 60 are affected by cervical spondylosis, although not all of them experience pain.
• Engaging in neck stretching exercises can help alleviate stiffness and pain.
• Treatment options such as muscle relaxants, steroid injections, and physical therapy can be effective in managing symptoms.
• In severe cases, surgical interventions are also available.
• Common symptoms may include weakness and pain. In some severe instances, the discs may exert pressure on nerves, leading to loss of consciousness and mobility issues.

Causes:

Cervical spondylosis typically develops as a result of prolonged wear and tear on the cervical spine. Prior neck injuries can also contribute to the development of this condition. Engaging in certain activities for extended periods can heighten the risk of its onset, such as lifting heavy loads, participating in martial arts, or pursuing a career as a flexible athlete or dancer. Some researchers believe that there may be a genetic component to cervical spondylosis, as it can run in families. This condition typically manifests after the age of 40 and progresses gradually. Men tend to develop it at an earlier age than women, and smoking is also considered a risk factor.

Symptoms of cervical spondylosis.

Symptoms:

In most cases, individuals with cervical spondylosis experience neck pain or stiffness, along with occasional headaches. The neck pain may radiate down to the shoulders, arms, hands, and even the skull, and movements of the head can exacerbate the discomfort. Stiffness in the neck is often more pronounced after prolonged periods of inactivity, such as upon waking from sleep. In some instances, these changes can lead to compression of blood vessels supplying the brain, resulting in dizziness and, in severe cases, fainting. Less common issues associated with cervical spondylosis include loss of bowel and bladder function, coordination difficulties, weakness, and inflexibility in the arms and legs. Some individuals may also experience difficulty swallowing if the bone spurs press against the esophagus.

Here are some exercises to alleviate this condition

Here are some exercises that can help alleviate the symptoms of cervical spondylosis:

Neck Stretch

• • Maintain a straight posture.
  • Extend your chin forward, lengthening your neck.
  • Gently stretch the neck muscles.
  • Hold this position for 5 seconds.
  • Return your head to the center position.
  • Tilt your head back with your chin up and hold for 5 seconds.
  • Repeat this sequence 5 times.

Neck Tilt

• Tilt your head forward until your chin touches your chest.
• Gently stretch the neck muscles.
• Hold this position for 5 seconds.
• Return your head to the original position.
• Repeat this exercise 5 times.

Neck Tilt (to the Side)

• Tilt your head to the side, bringing your ear toward your shoulder.
• Gently stretch the neck muscles.
• Hold this position for approximately 5 seconds.
• Return your head to the center and repeat on the other shoulder.
• Perform this exercise 5 times on each side.

Swivel Neck

• Turn your head to the side comfortably, ensuring your chin remains at an even height.
• Stretch your neck muscles for about 5 seconds.
• Bring your head back to the center.
• Repeat the same movement on the opposite side.
• Complete this exercise 5 times on each side.

These exercises can help alleviate neck pain and stiffness associated with cervical spondylosis. However, it’s important to note that they will not cure the condition. While cervical spondylosis cannot be prevented, you can manage its symptoms by adopting healthy habits such as not smoking, engaging in proper exercise, and incorporating regular stretching into your routine.

Some Home Remedies

In addition to exercise, individuals can take various steps at home to alleviate symptoms if cervical spondylosis becomes painful.

Many people can obtain over-the-counter (OTC) medications without a prescription. These include:

• Non-steroidal anti-inflammatory drugs (NSAIDs)
• Acetaminophen, such as Tylenol

However, individuals with asthma, liver disease, kidney disease, heart disease, high blood pressure, or a history of stomach problems should refrain from taking NSAIDs. For severe pain, it is advisable to consult a doctor for further guidance.

Another option is to employ alternate methods such as applying ice or using heat. This can be effective in relieving discomfort when the neck muscles are sore. Heat pads and cold packs are readily available for purchase.