SAEDNEWS: Daily movements several times a day help prevent stiffness, stretch neck muscles, and protect against injury. Here are some effective exercises for neck arthritis.
According to the Sports World service of Saed News, among the many people affected by degenerative spinal conditions, some develop cervical arthritis. This occurs when the joints between the cervical vertebrae are damaged due to injury or wear caused by arthritis. Symptoms of neck osteoarthritis include chronic pain, muscle weakness, numbness, stiffness, headaches, and loss of balance. Fortunately, researchers have found that simple exercises—regardless of the pain’s cause—can be highly beneficial. Performing these movements under a doctor’s supervision can significantly improve neck osteoarthritis pain.
Cervical spine osteoarthritis is a common condition among middle-aged and older adults. As we age, parts of the spine begin to deteriorate, leading to degenerative conditions such as spinal osteoarthritis.
In addition to the lower (lumbar) spine, the cervical (upper) spine is also vulnerable to strain because these vertebrae support the head while maintaining enough flexibility for bending and rotation. Natural wear and tear of spinal anatomy—particularly the joint cartilage—can accelerate over time. As cartilage wears down, friction between bones increases, potentially causing joint inflammation, a hallmark of arthritis.
If osteoarthritis develops in the cervical spine, symptoms may include neck pain, stiffness, discomfort, and radiating pain, numbness, or tingling in the arms, shoulders, or head due to nerve involvement. These symptoms can increasingly interfere with daily life, affecting time spent with loved ones, work, or even simple activities outside the home.
Since this is an age-related condition, it is not reversible. The main goal of treatment is to reduce pain and increase range of motion to help patients maintain daily activities. Treatment options include:
Nonsteroidal anti-inflammatory drugs (NSAIDs)
Exercise, including stretching and light strength training
Physical therapy
Lifestyle changes, such as correcting posture and quitting smoking
Hot and cold compresses
Transcutaneous electrical nerve stimulation (TENS)
Neck braces
Alternative therapies, including massage, spinal adjustments, and acupuncture
Exercise and yoga are effective ways to manage neck osteoarthritis. Performing these exercises correctly under a doctor’s guidance can help relieve neck pain:
Neck Flexion and Extension
Stand or sit with your gaze forward. Slowly lower your head as far as comfortable, then gently tilt it backward. Repeat this front-to-back movement 5–10 times.
Side-to-Side Neck Rotation
While standing or sitting, turn your head to the right as far as comfortable, then back to center, and then to the left. Keep your head aligned with your shoulders and avoid rotating or tilting it forward or backward. Repeat 5–10 times.
Slide-Back Exercise
From a seated or standing position, place two fingers on the tip of your nose. While keeping your gaze forward and fingers fixed, slide your head a few centimeters backward and return. Repeat 5–10 times.
Isometric Forward Holds
Place your palms on your forehead and gently press your head into your hands while resisting with your neck muscles. Hold for 5–10 seconds, then relax. Repeat 3 times. You can also perform this with your hands behind your head.
Isometric Lateral Holds
Place one hand on the side of your head and push against it with your neck muscles, resisting the hand’s pressure. Hold for 5 seconds and repeat on the other side.
While no allopathic medication can fully treat cervical spondylosis, simple yoga exercises play a crucial role in managing and alleviating neck pain:
Sun Salutation: Strengthens and increases spinal flexibility while easing neck and shoulder pain.
Fish Pose: Improves neck strength and flexibility, relieves stress from prolonged sitting.
Cobra Pose: Reduces neck and shoulder stiffness and supports spinal alignment.
Crocodile Pose: Helps restore spinal alignment and relieve nerve compression.
Child’s Pose: Beneficial for stress-related back or neck arthritis pain.
Half Boat Pose & Half Locust Pose: Support neck and back function and assist in overall body wellness.
Snake Lunge: Enhances spinal flexibility and strength, counteracting sedentary lifestyle effects.
Elbow Rotations & Cat Pose: Improve shoulder and neck mobility, relieve stiffness, and gently massage the spine.
Avoid movements that can exacerbate neck or back pain:
Raising both legs while lying on your back
Sitting with legs extended or bent
Lifting heavy weights above the back
Seated stretches with legs in a V-shape
Touching toes while standing
Circular neck rotations
Looking straight up or excessively down
Alongside exercise, natural remedies can further relieve neck pain:
Hot and Cold Compresses: Alternate hot and cold therapy to reduce inflammation and promote healing.
Posture Awareness: Stand and sit straight to maintain proper spinal alignment.
Sleeping on Your Back: Supports natural spinal position.
Massage: Regular massage reduces stiffness and improves mobility.
Wearing a Neck Brace: For severe or chronic pain, a cervical collar provides support and aids muscle recovery.
Avoid Acidic Foods: Limit sugar, fried foods, refined flour, alcohol, and tobacco to reduce inflammation and promote healing.
