Exercises for spondylosis – Enhance movement and flexibility

Spondylosis refers to the pain arising from degenerative condition of the spine which can also be termed as osteoarthritis. Spondylosis occurs due to ageing where one degeneration leads to another. The disorder is experienced as numbness in arms and legs or as stiffness.

Non surgical treatment options for spondylosis include physical therapy, low impact exercises, anti-inflammatory medications, steroid injections, heat and cold therapy, acupuncture and massage therapy.

While light exercises like walking and swimming are good for spondylosis since they improve range of motion and strengthen bones and muscles, high impact activities like running, twisting sports like tennis should be avoided since they increase pain in spine, hips and knees.

Exercises for cervical spondylosis

Exercises for cervical spondylosis aim to enhance movement, flexibility and strength to the neck and involves actions like chin tucks, side to side head rotation and side bending. By such exercises which are accompanied by deep breathing, the tension and stress around the neck is reduced.

While moving chin towards chest and holding for few seconds, the stretch is felt at bottom of the skull.

Relax shoulders and tilt sideways to the left shoulder and feel the stretch for few seconds. Move to original position and repeat in right side.

Lift shoulder towards ears, hold as you raise one arm to 90 degrees and drop the arm to normal position. Repeat the exercise with other arm.

However, the above exercises should be done under medical supervision.

Exercises like barbell shrugs, shoulder press and stomach crunches with hands behind head must be avoided if one is suffering from neck pain since they increase stress.

Reclining neutral spine stretch, neck retraction (which can follow reclining neutral spine stretch), neck tilt, sideways neck tilt and seated leg rises also treat neck pain and improve range of motion.

Exercises for lumbar spondylosis

Patients suffering from lumbar spondylosis must maintain good posture especially at work. They must also refrain from staying in same posture for long time and move frequently.

One must maintain proper posture while lifting goods and bend at knees while lifting.

Sit on the chair with legs apart and bend head and trunk between knees. Hold for 20 seconds.

Lie on the floor with knees bent and feet on the floor. Lift knees to the chest.

Stand straight with feet apart and bend backwards.

Lie on back with knees together and bent. Roll knees side to side while keeping upper body still.

Lie on back with bent knee of one leg over other leg and push knee and reach arm to opposite side looking at the same direction.

Hold poses for all above exercises for few seconds.

Benefits of exercises for spondylosis

Exercises strengthen the muscles that support the spine and remove pressure from discs and facet joints. Stiffness is reduced and mobility is enhanced following which blood circulation is enhanced so that nutrients are properly distributed.

Range of motion exercise will maintain movement in joints, relieve stiffness and promote flexibility. Cardio exercises loose joints and enhance mobility.