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3.5 Minute

16-09-2024 Team Medicover general

Written by Medicover Team and Medically Reviewed by Dr Mithil B Ghushe, General Medicine

Exercise for Cervical(Neck) Spondylitis

Cervical spondylitis, also known as neck spondylitis or cervical osteoarthritis, is a condition that involves the degeneration of the bones and discs in the neck. This can lead to chronic neck pain, stiffness, and other symptoms that can significantly impact the quality of life.

While medication and other treatments can help manage the condition, incorporating a targeted exercise routine can be particularly effective in providing relief and improving neck function.

In this article, we will explore a variety of safe and effective exercises for cervical spondylitis relief. These exercises are designed to strengthen the neck muscles, enhance flexibility, and alleviate pain.

By integrating these exercises into your daily routine, you can take proactive steps toward managing cervical spondylitis.

What is Cervical Spondylitis?

Cervical spondylitis is a common degenerative condition that affects the cervical spine. It is typically caused by age-related wear and tear on the vertebrae and discs in the neck. Symptoms may include neck pain, stiffness, headaches, and even radiating pain into the shoulders and arms.

The primary goals of exercises for cervical spondylitis are to:

Reduce pain and stiffness
Improve range of motion
Strengthen neck and shoulder muscles
Enhance overall spinal alignment

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Cervical Spondylitis Exercise Routine

To achieve optimal results, a combination of stretching, strengthening, and mobility exercises is essential. Below, we outline a cervical spondylitis exercise routine.

Warm-Up Exercises

Before engaging in more intensive exercises, it is crucial to warm up the neck muscles to prevent injury. Here are some practical warm-up exercises:

Neck Rolls

Sit or stand with your back straight.
Slowly roll your head in a circular motion, first clockwise and then counterclockwise.
Perform 5-10 rolls in each direction.

Shoulder Shrugs

Stand with your feet shoulder-width apart.
Lift your shoulders toward your ears, then roll them back and down.
Repeat for 10-15 repetitions.

Stretching Exercises for Cervical Spondylitis

Stretching exercises help improve flexibility and reduce muscle tension. Incorporate the following stretches into your routine:

Neck Tilt

Sit or stand with your back straight.
Gently tilt your head toward your right shoulder until you feel a stretch on the left side of your neck.
Hold for 20-30 seconds, then switch sides.
Repeat 3-5 times on each side.

Chin Tucks

Sit or stand with your back straight.
Gently tuck your chin toward your chest without rounding your shoulders.
Hold for 5 seconds, then return to the starting position.
Perform 10-15 repetitions.

Levator Scapulae Stretch

Sit or stand with your back straight.
Place your right hand on the back of your head and gently pull your head down toward your right armpit.
Hold for 20-30 seconds, then switch sides.
Repeat 3-5 times on each side.

Strengthening Exercises for Cervical Spondylitis

Strengthening exercises target the muscles that support the neck and shoulders. Here are some practical exercises:

Isometric Neck Exercises

Sit or stand with your back straight.
Place your right hand on your forehead and gently push your head against your hand without moving your neck.
Hold for 5-10 seconds, then switch to the left hand.
Perform 10-15 repetitions on each side.

Scapular Retraction

Sit or stand with your back straight.
Squeeze your shoulder blades together as if trying to hold a pencil between them.
Hold for 5 seconds, then relax.
Perform 10-15 repetitions.

Resistance Band Rows

Secure a resistance band to a stable object at chest height.
Hold the ends of the band with both hands and step back to create tension.
Pull the band toward your chest while squeezing your shoulder blades together.
Hold for 2 seconds, then slowly return to the starting position.
Perform 10-15 repetitions.

Mobility Exercises for Cervical Spondylitis

Mobility exercises enhance the range of motion in the neck and shoulders. Incorporate the following exercises into your routine:

Cat-Cow Stretch

Start on your hands and knees with your back in a neutral position.
Inhale and arch your back (cow position), lifting your head and tailbone.
Exhale and round your back (cat position), tucking your chin and tailbone.
Perform 10-15 repetitions, moving fluidly between positions.

Seated Neck Rotation

Sit with your back straight and feet flat on the floor.
Slowly turn your head to the right as far as comfortable.
Hold for 5 seconds, then return to the center.
Repeat on the left side.
Perform 10-15 repetitions on each side.

Thread the Needle

Start on your hands and knees.
Slide your right arm under your left arm, reaching as far as comfortable.
Hold for 20-30 seconds, then return to the starting position.
Repeat on the left side.
Perform 3-5 repetitions on each side.

What are the Causes of Cervical Spondylitis?

Cervical spondylitis is not the same as the more commonly known cervical spondylosis, which is age-related wear and tear. Instead, cervical spondylitis is usually caused by inflammation, and this can result from several underlying issues:

1. Autoimmune Disorders

The most common cause is ankylosing spondylitis, a chronic inflammatory disease that primarily affects the spine and sacroiliac joints.
Rheumatoid arthritis can also contribute to inflammation in the cervical joints.

2. Spinal Infections

Infections like tuberculosis of the spine (also called Pott's disease) may lead to cervical spondylitis.
These infections cause swelling, stiffness, and destruction of vertebral structures over time.

3. Postural Strain

Chronic poor posture, such as slouching at a desk or using mobile phones for extended periods (text neck), may worsen or trigger symptoms in individuals with underlying inflammation.

4. Genetic Factors

A genetic predisposition, especially the presence of the HLA-B27 gene, is strongly linked to inflammatory spondylitis, particularly ankylosing spondylitis.

What are the Symptoms of Cervical Spondylitis?

Symptoms often begin subtly but can progress over time if left untreated. Recognizing the symptoms of cervical spondylitis early helps manage the condition effectively.

1. Neck Pain and Stiffness

Persistent or intermittent pain in the neck, often worse in the morning or after periods of inactivity.
The stiffness typically improves with movement.

2. Limited Range of Motion

Difficulty in turning or tilting the head due to tight and inflamed neck muscles and joints.

3. Pain Radiating to Shoulders or Arms

Inflammation or nerve involvement may cause pain to spread from the neck to the shoulders, upper back, or arms.

4. Numbness or Tingling

In severe cases, nerve compression may lead to tingling, numbness, or weakness in the arms and hands.

5. Fatigue

Chronic inflammation can contribute to systemic symptoms like fatigue, tiredness, and general discomfort.

6. Headaches

Pain from the upper cervical spine may lead to tension headaches, often starting from the base of the skull.

When to See a Doctor

If you’re experiencing ongoing neck pain or stiffness, especially with symptoms like arm numbness or fatigue, it’s essential to consult a doctor.

Early diagnosis of cervical spondylitis through clinical exams, blood tests (like HLA-B27), and imaging (MRI or X-ray) can prevent further complications.

Tips for Safe Exercise Practice

While exercises can be highly beneficial for managing cervical spondylitis, it is essential to practice them safely to avoid exacerbating the condition. Here are some tips to keep in mind:

Consult a Healthcare Professional: Before starting any exercise routine, consult with a healthcare professional to ensure the exercises are appropriate for your specific condition.
Start Slowly: Begin with gentle exercises and gradually increase intensity as your strength and flexibility improve.
Listen to Your Body: Pay attention to any discomfort or pain during exercises. If you experience pain, stop the exercise and consult a healthcare professional.
Maintain Proper Form: Focus on maintaining proper form and posture during exercises to prevent strain and injury.
Incorporate Rest: Allow time for rest and recovery between exercise sessions to prevent overuse and fatigue.

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Conclusion

Incorporating a targeted exercise routine for cervical spondylitis can significantly improve neck function, reduce pain, and enhance overall quality of life. By performing a combination of stretching, strengthening, and mobility exercises, you can effectively manage the symptoms of cervical spondylitis.

Remember to consult with a healthcare professional before starting any new exercise routine and to listen to your body throughout the process. With consistency and proper practice, you can take proactive steps toward managing cervical spondylitis and achieving long-term relief.

Frequently Asked Questions

It’s typically recommended to do these exercises 2-3 times a day, but you should start slowly and adjust based on your comfort and tolerance.

Avoid high-impact or strenuous exercises, especially those involving heavy weights or sudden movements that could exacerbate symptoms.

Yes, physical therapy can offer tailored exercise programs, manual therapy, and guidance on posture and ergonomics to manage symptoms effectively.

Consult your healthcare provider if you have severe pain, symptoms like numbness or weakness, or if you’re unsure which exercises are appropriate for your condition.

Many individuals notice improvement in pain and mobility within a few weeks of regular exercise, though results can vary based on the severity of the condition.

The best treatment for cervical spondylitis includes anti-inflammatory medications, physical therapy, posture correction, and neck-strengthening exercises. In severe cases, a specialist may recommend immunosuppressants or surgical intervention.

Avoid high-impact activities, heavy weightlifting, neck rolls, or fast jerky neck movements. These can strain the cervical spine and worsen symptoms of cervical spondylosis.

There’s no instant cure for spondylitis, but early diagnosis, anti-inflammatory treatment, regular exercise, and good posture can significantly relieve symptoms and slow progression.

Vitamin D is most beneficial for cervical spondylosis as it supports bone health and reduces inflammation. Calcium and vitamin B12 may also help with nerve function and bone strength.