Best Exercises for Cervical Spondylitis Management

Are you having neck pain that does not seem to go away? Coiling from sharp radiating pain in the shoulder blades when you move that area? This could be symptoms of cervical spondylitis.

This is a condition of the uppermost part of the spine at the neck and the shoulder blades. If left untreated, it may lead to harm to the surrounding tissue of the spine and the spinal cord, causing severe pain from compressed nerves coming out from the spine and resulting in pain in other parts of the body.

Therefore, it is important to take note of any such pain in the neck and shoulders and seek medical care.

In addition to medication, doctors often prescribe physical therapy for cervical spondylitis. It has

proven highly beneficial for managing the symptoms and even reversing the damage in the spine and surrounding tissues to a good extent. Physiotherapists provide holistic treatment that includes exercises, various movements, and deep tissue massage to bring relief and healing for cervical spondylitis.

What is Cervical Spondylitis?

Cervical spondylitis, also known as cervical osteoarthritis, is a condition of the uppermost part of the spine and its surrounding tissues and ligaments. This condition causes the breakdown of the discs of the spine, leading to fluid loss from the spinal column. This drying up of the natural lubrication causes friction between the discs of the spinal column, resulting in tell-tale signs of cervical spondylitis, such as stiffness and pain in the neck and shoulders.

Without medical care, this condition can aggravate with further loss of spinal fluid and may cause the formation of abnormal growths, called spurs, in the neck bones. These abnormal growths lead to the narrowing of the spinal column, putting pressure on the spinal cord and nerves coming out of it, causing cervical pain. The main cervical spondylitis pain areas are the neck, shoulders, and arms.

The cause of cervical spondylitis can range from inflammation due to genetic factors, poor posture, and occupation factors like poor ergonomics, trauma, and injuries, to name a few. Environmental and lifestyle factors are also known to cause this condition.

Cervical Spondylitis Symptoms

The symptoms of cervical spondylitis may vary depending on many factors like age, progression of the condition, and much more. Here are some common ones:

• Neck pain: The most common symptom of cervical spondylitis is neck pain. The pain sensation can be felt anytime and can intensify with any sudden movement of the neck area, like sneezing, coughing, or tilting the neck. The type of pain felt can be likened to tingling, which can worsen without medical intervention. Further, people experience popping and cracking sounds when moving or turning the neck, caused by friction of the bones of the spine and signals of wear and tear of the spinal column. 
• Neck stiffness: Another prominent sign is neck stiffness, which often appears with neck pain and causes a limited range of movement of the neck, like tilting or turning. 
• Headaches: These headaches occur mostly at the back of the head, and are caused due to stiffness and radiating pain originating from the neck.
• Shoulder and arm pain: Pain from the neck and the spine may radiate to the shoulders and upper arms and cause tingling or numbness in this area.
• Muscle weakness: The condition can affect the range of movement and motor skills of the arms to a great degree. This makes the arm muscles weak and limits the ability to grasp objects or lift the arms.
• Loss of balance and coordination: As the nerves are impacted, the condition may also lead to loss of balance. 
• Cervical Spondylitis Symptoms Females vs Males: In females, the onset of the symptoms of cervical spondylitis may show up differently than the males. Usually, the first sign to appear for females is neck pain, which might not be the case for males.

Cervical Spondylitis Exercise

One of the most effective ways to manage the symptoms of cervical spondylitis is regular movements and stretches of the neck and shoulders, as prescribed by physiotherapists. An early diagnosis of the condition and a regular physiotherapy routine can help relieve the pain and assist in holistic healing. 

Here are some movements and stretches to begin with:

Pillow Press Headlifts: An important exercise for cervical spondylitis pillow press headlifts strengthen the neck muscles. Simply follow these easy steps:

1. You will need a pillow for head support for this exercise, as you are going to lie down. As you do, keep your body relaxed on the mat and stretch out your legs on the floor. Adjust the pillow such that it supports the neck but does not restrict the movement.
2. Start by tucking the chin into the chest.
3. Now, lift the head up and off the pillow. The head should come in a nearly straight line with the rest of the body.
4. Hold this position for a few seconds.
5. Return to the resting position by gently lowering the head back on the pillow. 
6. You may repeat this movement 5 times and up to 10 counts.

Neck Tilts: This is a simple exercise that would deeply massage the neck tissues and help with mobility of the neck. The steps to follow neck tilts are:

1. Sit comfortably with a straight back on a chair or a yoga mat. It is best to not recline because it will put unnecessary pressure on the neck.
2. Looking straight ahead and resting your gaze loosely in front, tilt your head to the left side as much as comfortably possible. 
3. Keep your neck supple and hold this position loosely for 10 to 15 seconds. 
4. Make sure you do not hunch or lift your shoulders. Ideally, the head should not touch the shoulders as this would excessively strain your neck. 
5. After that, straighten your head to the neutral position. 
6. Repeat the same steps for the right side by tilting your head to the right. 
7. You may repeat this complete setup 5 times in each session. Neck tilt is a great way to incorporate stretches to promote flexibility of the neck in between prolonged sitting.

Forward Head Tilt: This movement stretches the lower part of the neck and the upper part of the back that meets the neck. Follow these simple steps for this effective exercise:

1. You may either sit or stand while doing this stretch. Keep your back comfortably straight. If standing, balance your body weight on both legs.
2. Look straight ahead and keep your head in a neutral position.
3. Tilt your head forward, bringing your chin as close to the chest as comfortably possible. You would start to feel a gentle stretch at the sides and back of the neck, as well as the top part of the back. 
4. Hold this pose for a second or two before returning to the neutral position.
5. You may repeat this movement 5 times, and up to 10 times in a session. 

Neck Retractions: This stretch works the back of the neck, directly where the cervical spondylitis pain originates. Here are the steps to follow. 

1. Sit or stand comfortably with a straight back. If standing, make sure to balance the body weight equally on the legs.
2. Slowly and gently tuck your chin towards a chest, creating a semblance of a double chin. 
3. You would feel a comfortable stretch at the back of the neck and where it meets the shoulders. 
4. Hold this position for 5 to 10 seconds. Return to the neutral position of the head. You may repeat this stretch 5 times and progress in number as you get more comfortable.

3. Head Turn: This stretch has a simple flowing movement that brings in a mindful component with the most basic neck movements. It works on the sides of the neck and where it meets the shoulders, thereby increasing the flexibility and mobility of the neck. The steps are:

1. You may do this exercise while sitting or standing. In either case, keep your back straight. If standing, distribute your weight evenly on the legs. 
2. Look straight ahead and keep your head in a neutral position.
3. Now, rotate your head towards your left as far as comfortable. Preferably, do not move past the shoulder. You feel a stretch on the right side of the neck. Hold this position for 2 seconds and return to the neutral position.
4. Now, repeat the same steps for turning to the right. Again, hold the position for 2 seconds before returning to the neutral position. 
5. Remember to breathe normally. Do not hunch or curve your shoulders in an attempt to look past them. 
6. You may do this complete set up to 5 times and gradually move up to 10 times.

Shoulder Blade Squeeze: This movement works with your shoulders where they meet the neck. It helps in strengthening muscles of the area that runs from the neck to the shoulders. Follow these simple steps:

1. Sit or stand comfortably with your back loosely straight. If sitting, keep your arms loosely hanging with any support to the elbows. 
2. Look straight ahead and keep your head in the neutral position. Roll your shoulders back and away from the ears. 
3. Squeeze your shoulder blades backward. Hold the position for up to 10 seconds.
4. You may repeat the shoulder squeeze 5 times.

Shoulder Wave Circles: This is another great stretch to bring flexibility to the neck and the shoulders and bring relief to the area. The steps are:

1. You may choose to either sit or stand for this exercise. Keep your back straight and let your arms relaxed and loosely hang to the sides. 
2. Keep your head in the neutral position and look straight ahead.
3. Slowly start rotating both your shoulders in a circular motion with a smooth flowing movement. You may do it in one direction up to 10 times.
4. Repeat the movements for the opposite rotational direction a few times.
5. Avoid overreaching your shoulders in an attempt to meet the ears. Also, be careful not to move the head in the process. Continue to breathe normally.

In addition to these exercises, you may also use neck support. The cervical spondylitis pillow is especially helpful as it supports the neck while sleeping. This helps prevent sudden strain on the neck by limiting the movement. 

Take steps towards your healing journey by booking a free consultation with expert physiotherapists at FlexifyMe.

Cervical Spondylitis Treatment

The treatment for cervical spondylitis includes medication to curb the inflammation in the spinal discs and associated tissues. Also, medications are given for pain management. Some commonly prescribed pharmaceutical drugs are:

• Non-steroidal anti•inflammatory drugs (NSAIDs) like Diclofenac
• Muscle relaxants such as Cyclobenzaprine
• Anticonvulsants or anti-epileptics like Gabapentin
• Injected steroids like Prednisone

Conclusion

Cervical spondylitis can be a painful and restricting condition of the neck and shoulders. It is a condition that affects the spine and is caused by various factors including inflammation, wear and tear, and trauma. If left untreated, this condition can aggravate and affect the nerves of the spine and cause pain in the rest of the body. 

Physiotherapy and exercises are helpful as they deeply work the tissue in the area and strengthen the muscles. This helps to reduce pain and lets you enjoy your life’s activities with greater ease.