Chronic cervical spondylosis is a form of arthritis that affects the joints and discs in the neck. As you age, the cartilages and bones in this stretch of the spine get worn out. When the discs go through such wear and tear, they begin to dehydrate and shrink, which is when you start to experience the pain of osteoarthritis in the neck. You might also develop bone spurs, which are bony projections along the edge of bones near your neck.
Those suffering from cervical spondylosis go through a lot of pain. Symptoms of this chronic disease include chronic neck pain and pain in the shoulder blades, stiffness in the back of the neck, and headaches.
How Lifestyle Causes Cervical Spondylosis
According to the American Academy of Orthopaedic Surgeons, 85 percent of the people in and around their 60s will develop this disease.1 While aging is a common trigger, other factors may also be involved.
The risk of cervical spondylosis is high if there’s a family history of the disease.
Cervical spondylosis was just an age-related disease probably generations ago. But right now, with so many of us sitting at our desks, slumped all day, cervical spondylosis is prevalent among all ages. Lifestyle is a strong risk factor for cervical spondylosis.
It has been observed that sitting in an office chair the entire day is not good for your back. Such postures and habits can cause a lifetime’s worth of trauma at the age of 20, something that used to happen to people in their 50s or 60s. So how can you avoid cervical spondylitis? Studies believe that yoga may be the answer.2
Treating Cervical Spondylosis With Yoga
Common treatment options for cervical spondylosis include surgery to alleviate pain and possibly cure the issue. You can also seek out the right medical attention along with care and regular exercises. Such treatments usually include physiotherapy or pain killers. However, to treat or prevent the risk of spinal issues, it is important to improve your posture, which is something yoga can help you with. Think of yoga as a means of stretching back the muscles that you constantly pull forward.
In the field of complementary alternative medicine, yoga is considered highly effective in treating any kind of spinal pain. Recent studies show that yoga can reduce pain, treat spinal disorders, and also prevent spinal disabilities.3
Yoga is a natural, holistic remedy to relieve the pain of chronic cervical spondylosis. The following yoga poses can treat and reduce the pain of cervical issues at any age.
Yoga For Chronic Cervical Spondylosis
1. Cobra Pose (Bhujangasana)
The cobra pose deeply stretches the chest, which can encourage a better posture throughout your day. It also strengthens the spine and treats sciatica, which is another painful body disorder that can occur from sitting for too long.
2. Sun Salutation (Surya Namaskara)
Practicing sun salutation will gently and consistently allow you to develop strength and flexibility in the spine. In time, you can expect to be free of neck and shoulder pain and cervical spondylosis. If you have problems with your neck, shoulders, or the cervical region, proceed with caution.
3. Bow Pose (Dhanurasana)
The bow pose will help stretch and stimulate the neck. By improving your body’s elasticity, it prevents further wear and tear.
4. Fish Pose (Matsyasana)
The fish pose is beneficial for the cervical region and strengthens the whole vertebral column. It will aid in overcoming any stress and strain caused by sitting in front of a computer all day, every day.
5. Bridge Pose (Setu Bandhasana)
The bridge pose not only helps alleviate headaches by improving blood flow to your head but also gives a nice stretch to the back of the neck.
6. Half Boat Pose (Ardha Naukasana)
The half boat pose can help with cervical or back problems as it helps to strengthen the spine. It also assists in chronic indigestion and alleviates symptoms of diabetes.
7. Cat Pose (Marjariasana)
The cat pose stretches the neck and helps relieve pain from backaches. Cat pose gives you a gentle spine massage, which assists in loosening up your vertebrae. Those with rigid spines and chronic pain in their neck should preferably practice this pose every day.
8. Elbow Rotations (Kohni Chalana)
Elbow rotations improve the mobility of your shoulders and strengthen them, which can prevent cervical spondylosis.
The digital world that we live in makes us spend an unnatural amount of time sitting. This makes our bodies inefficient and leads to painful diseases. So, practice these yoga poses every day to stay active and flexible, alleviate the pain, and prevent the onset of chronic cervical spondylosis.
|↑1||Cervical Spondylosis (Arthritis of the Neck). American Academy of Orthopaedic Surgeons.|
|↑2||Singh, A. N. “Role of yoga therapies in psychosomatic disorders.” In International congress series, vol. 1287, pp. 91-96. Elsevier, 2006.|
|↑3||Chang, Douglas G., Jacquelyn A. Holt, Marisa Sklar, and Erik J. Groessl. “Yoga as a treatment for chronic low back pain: a systematic review of the literature.” Journal of orthopedics & rheumatology 3, no. 1 (2016): 1.|