Back and spine problems can severely inhibit your ability to enjoy daily activities. Spondylosis is a spinal condition often treated through surgery. However, before you get that far, your doctor may suggest exercises that might help relieve symptoms and improve your ability to work or play. Take steps not only to reduce your risk of spondylosis, but also to improve your quality of life if you've already been diagnosed.
Description
Spondylosis is the medical term that describes a gradual degeneration of the bony components of your spine. Due to age, wear and tear, and heavy lifting, spondylosis often occurs in the lower region of the spine, but also often occurs in the neck or cervical portion of the spine. It causes pain, limited range of motion, mobility and weakness of spinal joints. Spondylosis is also commonly called spine arthritis or degeneration of the spine, which is a weakening of the bone caused by osteoporosis or osteoarthritis.
Exercising
If you are concerned that you may have a degenerative bone condition like arthritis, osteoporosis or spondylosis in your spine, talk to your doctor before starting or continuing with an exercise program. Your doctor may suggest low-impact aerobic and weight-bearing or strengthening exercise to help maintain bone health and development. Start any exercise with slow, small movements, gradually increasing the range of motion and intensity depending on your condition and your doctor or physical therapist's advice.
Neck
Gentle neck exercises may help relieve pain, stiffness and limited mobility in your neck and shoulders. Chin tucks are an example of the type of exercise you can do following approval by your doctor. Stand, lie down or sit to perform this exercise. Start with your neck straight and your shoulders relaxed. Without moving your shoulders, dip your chin to your chest and hold the stretch for up to 10 seconds.
Head Extensions
Stretch and relieve pain in the cervical area of your neck by performing a standing chin tuck. Keep your shoulders relaxed and move just your chin slightly forward and then backward. This move is small, maybe only 2 inches. As you draw your head backward, your chin naturally moves in a slightly downward position. Hold the position for several seconds and then relax. Repeat sequence 10 times.
Lumbar Spine
Strengthening your core or abdominal muscles may help reduce pain and increase the function of the lumbar spine. Gentle low-impact exercises such as the pelvic tilt not only strengthens your lower abs but also help stretch tense and stiff muscles Perform a pelvic tilt by lying on the floor on your back, knees bent. Suck in your lower abs and inhale, and then slightly lift your buttocks off the floor while you exhale, tucking your buttocks upward and inward in a small scooping motion. Hold the contraction for five seconds and then release. Repeat as directed by your physician.
Member Comments