Spondylosis is a degenerative spinal condition that is increasingly prevalent nowadays. Our contemporary, primarily sedentary lifestyle is largely to blame for this. While it’s typically associated with ageing, younger adults, especially those leading less active lifestyles, are also at risk. Fortunately, there are lifestyle modifications that may help prevent this disorder. Physical treatment and regular exercise can help you manage or even prevent the development of spondylosis.
It describes the wear and tear on the spine as we get older. This wear affects the spinal discs, vertebrae, and joints. Over the years, it can cause pain and stiffness and limit how well you can move—most often in the neck and lower back area. Some things that increase your risk include bad posture, leading a sedentary life, & putting stress on your spine repeatedly.
Factors that lead to Spondylosis are- Age, Genetics, and lifestyle Factors.
Symptoms-
1. Pain
2. Stiffness
3. Numbness or tingling sensation in the upper or lower limb.
4. Muscle spasm
5. Weakness in the upper or lower limb
6. Headache
Staying active is crucial when it comes to managing spondylosis. Research shows that doing specific exercises may really help with pain and improve how your spine functions. For instance, a review noted that exercises focusing on core muscles, like Pilates & yoga, can lessen pain and help those with chronic lower back pain, which is a classic sign of spondylosis.
Stretching Exercises: Stretching regularly helps with flexibility and eases tension in your spine. Hamstring stretches are especially good since tight hamstrings can worsen lower back pain. Yoga poses like the Cat-Camel stretch and Child’s Pose are particularly beneficial.
Strengthening Exercises: Building up muscles around your spine, particularly in the core and back, would provide better support & lessen the strain on spinal joints & discs. Planks and bridging exercises also work well.
Low-impact Aerobic Exercises: Low-impact activities like walking, swimming, and biking boost heart health without stressing your spine too much. Plus, they enhance blood flow to the spine for healing & reducing stiffness.
Physical therapy is vital when it comes to preventing & managing spondylosis effectively. A personalised program in physical therapy can meet specific needs that can help with pain relief, mobility improvement, & strengthening of the spine. Research shows that patients who undergo physical therapy for spondylosis experience a 50% improvement in pain levels within the first six weeks of treatment.
Manual Therapy: Techniques like spinal manipulation can reduce pain by improving joint movement.
Electrotherapy: Tools like TENS (Transcutaneous Electrical Nerve Stimulation) provide relief by interrupting pain signals.
Posture Training: Fixing poor posture matters for managing spondylosis. Physical therapists often teach ways to strengthen postural muscles and habits that lessen the strain on the spine.
It’s always smarter to prevent than to cure! By picking up certain habits, you can significantly reduce your chances of developing spondylosis.
Maintain a Healthy Weight: Carrying excess weight puts more pressure on the spine. Therefore, keeping up with regular exercise & eating balanced meals helps keep weight in check. Research indicates that every 10 pounds of excess weight adds up to 50 pounds of stress on the lower back.
Ergonomic Workspaces: Make sure your workspace fits you well at home or in an office setting. This includes having a supportive chair for your lower back and a desk at an ideal height so your computer screen is at eye level; doing this prevents neck strain.
Stay Active: Don’t stay inactive for long periods. Taking breaks often, stretching regularly, & weaving physical activity into your day keep stiffness away while supporting spinal health.
Quit Smoking: As smoking enhances the degenerative changes in our spine or any other body part. So if you are a chronic smoker, you are at high risk of suffering from spondylosis.
Sufficient Sleep: An adequate amount of sleep is necessary for overall health and can help in pain management. Maintain a proper sleep schedule.
Incorporating specific exercises each day can often help keep spondylosis at bay.
Core Stabilisation Exercises: Strengthening core muscles provides solid support for the spine while decreasing degeneration risks; moves like dead bugs & bird dogs work wonders.
Flexibility Exercises: Enhancing flexibility in both the spine and surrounding muscles helps spread stress more evenly across the spine; regular yoga or Pilates practice aids in this aspect.
Regular Physical Activity: Activities such as walking or swimming aren’t just fun; they improve overall spinal health while reducing risks tied to spondylosis.
Spinal health can be impacted by nutrition in a subtle but significant way. One of the main causes of spondylosis pain is inflammation, which can be lessened with a diet high in anti-inflammatory foods, including berries, leafy greens, and omega-3 fatty acids (found in fish). Consuming calcium and vitamin D also guarantees strong bones, which lowers the chance of more spinal deterioration.
While spondylosis is frequent as individuals age, it is not inevitable. By making smart lifestyle changes, like incorporating regular exercise and exploring physical therapy- you can manage and potentially hinder any progression of this degenerative condition affecting the spine. This article states that a proactive approach toward maintaining spinal health profoundly impacts mobility & quality of life as we age. If you are someone who is suffering from spondylosis and looking for an efficient way to manage your condition, look no further. Granimals offers a comprehensive online physiotherapy program to manage conditions like spondylosis; book a consultation call with our rehab specialists today to know more.
Q1. Can we cure spondylosis completely?
Answer: It is not reversible but we can manage its progression. Its treatment mainly focuses on relieving pain and improving quality of life.
Q2. What is the main cause of spondylosis?
Answer: Ageing is considered as the main cause of spondylosis. As with increasing age the disc in the spine becomes dehydrated and loses its cushioning properties. This ultimately leads to bone spurs and narrowing of the spinal canal.
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