Spondylosis or spinal osteoarthritis can cause degeneration in the bones and discs of the vertebral column. Dr. John J. Regan, an orthopedic surgeon in Beverly Hills, California, advises that though aging is the primary cause, the severity of this disorder can vary based on individual health. Spondylosis can occur in the neck, mid-back or lower back areas of the spine. In severe cases, it can lead to compression of spinal nerves, chronic pain and loss of nervous functions. These simple stretches and exercises are recommended to help alleviate and prevent symptoms of spondylosis. Consult your physician or physiotherapist before beginning exercises for back or neck pain.
The Bridge Pose
Exercises that strengthen core abdominal and back muscles help to support and relieve pressure from the spine. The Bridge Pose targets the muscles of the lower and mid back. To begin lay on your back on a floor mat with your knees bent and your feet flat on the floor. Keep your arms at your sides with your palms flat on the mat. Next raise your buttocks and lower back off the floor to perform the Bridge Pose. Hold this position for 30 seconds, relax and repeat five to 10 times.
The Cobra Pose
This yoga pose helps to strengthen and stretch the muscles and vertebral column of the lower back. Begin by laying face down on a floor mat. Then prop your upper body up on your elbows or hands so that your head and chest are raised and your lower body is flat on the mat. Hold this position for 15 to 20 seconds, relax and repeat five to 10 times.
Neck Stretch
Stretching and range of motion exercises help to keep the joints of the spine flexible and relieve stiffness. This exercise helps to treat spondylosis in the neck area. To begin, sit up straight in a firm chair. Then place your right arm over your head so that your fingertips are almost touching your left ear. Let the weight of your arm to gently bend your head towards your right shoulder. Continue facing forwards and keep your shoulders relaxed. Hold this pose for 30 seconds and repeat with both arms and stretching the neck gently in each direction.
Neck Flexion and Extension
This exercise helps to stretch the muscles and spine of the neck and upper back. Begin by sitting upright in a firm chair. While keeping your back straight and your shoulder relaxed gently bring your head forward so that your touches your chest. You should feel a stretch in the back of your neck and upper back. Hold for five seconds, raise your head up so that your neck is elongated and straight and repeat five times. To extend the neck slowly raise your head up to look at the ceiling, hold this position for five seconds, relax and repeat five times.
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