The list of age-related health problems includes a name called cervical spondylosis. This is nothing but a medical term for neck pain which occurs due to wear and tear that affects the neck spinal disks. It worsens with age. Statistical data says that more than 80% of people above the age of 60 are suffering from cervical spondylosis.
Cervical Spondylosis Symptoms
Do you doubt if you’re suffering from cervical spondylosis or not? Look for these symptoms:
- Pain and stiffness in neck
- Weakness and numbness in arms and legs
- Difficulty in walking
- Loss of bowel control
Cervical Spondylosis: Treatment
As soon as you note the cervical spondylosis symptoms, consult your doctor for its treatment. Now cervical spondylosis treatment includes over-the-counter medications (just painkillers, to be honest!) as well as exercises that are highly effective.
Here are a few useful exercises for neck pain that you can easily perform at home and get good results.
Neck Flexion and Extension
Stand straight and slowly drop your head forward to make your chin touch the chest. Hold for 10 seconds and return back to starting position. Now slowly lean your head back and hold for 10 seconds before you get back to the starting position. Do this for at least 10 times, 5 on each direction.
Head Tilt
Stand straight and slowly tilt your head towards your right shoulder. Hold onto the stretch for 5 – 10 seconds. Now do the same on your left side. Again, hold for at least 5 – 10 seconds and then relax. Repeat the stretch for a minimum of 5 times on both sides. This exercise works for the sides of your neck.
Neck Rotation
Here’s another one of the best exercises for cervical spondylosis treatment. Sit on a chair in a good posture. Keep your chin straight while you turn your head towards your right. Be in that pose for about 5 seconds and return back to the center. Now turn the head towards your left and again hold it for 5 seconds before you return back to the center. Do this for at least 5 times on each side.
Shoulder Rolls
Stand straight with your feet shoulder – width apart. Now start rolling both of your shoulders up, back, down and front. Repeat this smooth motion for 5 times. Then reverse the motion and roll your shoulders up, front, down and then back. Repeat this motion also for 5 times to strengthen your shoulders and lower neck muscles.
Neck Stretching
Sit straight on a chair or stand straight. Bring the right ear to the right shoulder until you feel the stretch for the neck. Add a little pressure from the right hand to add to stretch. Meanwhile, your left shoulder should be kept down. Don’t add excessive pressure. You need to feel just a gentle stretch. Hold the position for 15 to 20 seconds and then relax. Repeat this on the other side as well.
How to prevent Cervical Spondylosis?
Prevention is better than cure. Now that you know cervical spondylosis symptoms and its treatment, let’s know how you can prevent it.
- Do regular exercises to enhance the flexibility, strength and motion of your neck.
- For any activity that requires continuous sitting, consider taking mini breaks of 5 to 10 minutes.
- Always sleep on firm mattresses and use a thin, soft pillow.
- If you’re already suffering from cervical spondylosis or neck pain, do not do strenuous exercises. It includes running also.
- While driving, avoid taking bad roads as much as possible. The jerks can be stressful for your neck.
These are just some changes in lifestyle that you can make to avoid neck pain or treat cervical spondylosis faster. Consider these and get a strong and flexible neck.
Some Further Good Reads
