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Exercise for Cervical Spondylosis
I have been diagnosed cervical Spondylosis and I am taking treatment since last 15 days. I think my pain reduced by 15-20% from day one. 10-12 IFT sessions and 2 dry needling + cupping sessions have been done so far. Still the pain is very severe, specially in side part of shoulder, biceps and around deltoid muscle.
My Physiotherapist suggested pelvic tilt excercise and hot water bag massage which I am doing twice in a day daily.
Still I am feeling severe pain.
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You need TENS and UST ..
Next Steps
take hot pack over the neck
Health Tips
avoid using pillow during sleep
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+140
Stop using pillow when you sleep
Health Tips
learn and do exercise in supervision of physiotherapist you should be alright continue exercise in home and work place too
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You might need a soft tissue release and manual mobilisation of spine.
Try neck isometrics and self traction techniques.
Next Steps
contact us
Health Tips
Don't use very thick pillows!
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Pl focus on don't. Learn shoulder scapular exercises. Also take consultation from a Orthopaedic for nerve pain medicine.
Next Steps
MRI is required if X Ray findings are insignificant or weight & watch for 2 weeks more.
Health Tips
Avoid high impact activities & painful exercises.
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Avoid massage firstly and dry needling
Do ultrasonic therapy and IFT and stretching exercise posture corrections must.
Cupping you can take
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There might be tightness of Trapezius muscle which is radiating towards & down your shoulder line. Stretching of that muscles with neck isometrics & scapular muscles strengthening will give you relief.
Next Steps
Take Intermittent cervical traction & SWD instead of IFT.
Health Tips
Do your neck stretches at your work place too. check for your pillow. a cervical pillow might be needed.
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Some time pain due to muscles rightness
Start strengthen stretching exercises
Release Muscles specially Traps
Cold or Hot pack on traps muscles
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Start with Neck Isometrics and scapular strengthening exs Also in between shoulder Isometrics.
Next Steps
If possible ask your therapist to apply Traction
Health Tips
Avoid excessive use of mobile or laptops, Avoid Neck bending, Apply Cold/Hot water fermentation for 10 15 mins twice daily
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You hav to strengthen neck muscles rather than pelvic tilts...... Isometric neck exercises and free neck exercises with addition to shoulder muscles and scapular muscle strengthening would be recomended
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Ms. Pooja Pandey Tripathi (PT)
Physiotherapist
20 yrs exp
Bangalore
https://youtu.be/ruryt7breys
Start with these basic stretches..
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Dr. Renu Savalgi (PT)
Psychotherapist
20 yrs exp
Bangalore
If there is pain in shoulder and arm is tingling type then you need stretching exercises for the upper limb.
If pain is muscular then you need heat treatment for this area coupled with stretch and strengthening exercises.
Neck exercises and spinal stretch exercises will also help and reduce pain.
Finally ergonomic care that is how to sleep, sit, back support etc is also required.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.