Combating Cervical Spondylosis: Aspire Clinic Strategies

Neck arthritis, also known as cervical spondylosis, is a common age-related disorder that affects the joints and discs in the cervical spine. Even younger generations are becoming more prone to this illness due to the rising frequency of sedentary lifestyles and heavy technology use. An all-encompassing strategy that incorporates workouts, lifestyle changes, and medication therapies is needed to treat cervical spondylosis.

Cervical Spondylosis: An Understanding

The cervical spine's bones and cartilage deteriorate over time, leading to cervical spondylosis. These deteriorating alterations over time may result in:

Bone spurs: Excessive bone growths that may put pressure on nearby neurons.

Herniated discs: Ruptures or bulges in the discs.

Dehydrated discs: Discs that stops being able to absorb shock.

Ligaments that are more tightly wound, resulting in a decreased range of motion.

Headaches, tingling or numbness in the hands and arms, and occasionally weakening in the limbs are common symptoms. Age is the main risk factor, although bad posture, inactivity, and prior neck injuries also play a big part.

Modifications to Lifestyle

Ergonomic Modifications: Make sure your work area is conducive to good posture. To encourage proper posture, adjust your computer screen, keyboard, and chair. Your chair should accommodate your natural spinal curve, and the top of your computer screen should be at eye level.

Posture Correction: Pay attention to how you stand and sit during the day. Keep your neck in line with your spine and refrain from slouching. Hold smartphones and tablets at eye level to avoid craning your neck when using them.

Frequent Breaks: If your profession requires you to sit for extended periods of time, take an hourly break. To increase circulation and avoid stiffness, get up, stretch, and move around.

Supportive Sleep: Make sure your neck and spine are in alignment by using a supportive pillow. Reducing strain can be achieved by using a pillow that maintains your neck's natural curvature as you sleep on your side or back.

PHYSICAL THERAPY AND EXERCISE

Controlling cervical spondylosis requires regular exercise. Exercises targeting better flexibility, strengthening of the shoulder and neck muscles, and improved posture should be prioritised.

Neck Stretching: Tilt your head to one side, hold it for 15 to 30 seconds, and then repeat on the other side to gently stretch the muscles in your neck. To keep your flexibility, repeat this several times a day.

Chin Tucks: Shoulders back and down, either while sitting or standing. Make a "double chin" by pulling your chin in towards your chest. Hold for five seconds, then ten times repeat. Your neck's supporting muscles get stronger with this workout.

Shoulder Blade Squeezes: Keep your arms at your sides when you sit or stand. For five seconds, clench your shoulder blades together. Ten to fifteen times, repeat. This lessens neck strain and helps with posture.

Preventive Actions
Maintaining a healthy lifestyle and taking proactive measures to care for your neck are key to preventing cervical spondylosis or its progression.

Continue Being Active: Frequent exercise enhances flexibility, builds muscle, and supports spinal health in general. Include routine-enhancing exercises like yoga, swimming, and walking.

Healthy Diet: To support bone health, maintain a balanced diet high in calcium and vitamin D. Add items such as dairy, cereals with added nutrients, and leafy greens.

Hydration: To keep your discs hydrated and continue to provide cushioning, drink a lot of water.

Don't Smoke: Smoking hastens the degenerative changes that occur in the spine. Your general health and the health of your spine can be greatly enhanced by giving up smoking.

By Dr.Ayush Ranjan(Physiotherapist)