Written By : Dr Andrew Kan (Last Updated on July 8, 2024)
Spondylosis is a degenerative condition of the spine, most commonly characterized by stiffness, pain, and limited mobility.
This condition can be frustrating and disruptive to one’s daily life, making it difficult to perform simple tasks.
Fortunately, there are steps one can take to manage pain and improve functionality with spondylosis.
In this blog post, we will discuss some of the most effective and natural ways to help manage pain and improve functionality in the face of spondylosis.
We will discuss the important role of exercise, physical therapy, and lifestyle changes in managing pain and improving functionality.
Maintain an Active Lifestyle
Maintaining an active lifestyle is an important part of managing spondylosis.
Regular physical activity helps to strengthen the muscles in the spine, improve flexibility and range of motion, and reduce pain.
It is also beneficial to engage in activities that promote relaxation and reduce stress, such as yoga, tai chi, and meditation.
Additionally, it is important to make time for rest and relaxation to help reduce pain and fatigue.
Learn Proper Posture and Body Mechanics
One of the most important ways to manage pain and improve functionality with spondylosis is to learn proper posture and body mechanics.
Having good posture helps to evenly distribute the pressure on your spine, ensuring that the joints are properly aligned and working efficiently.
Poor posture can lead to increased pain and stiffness, so it is important to practice good posture throughout the day.
This includes sitting, standing, and even sleeping.
Make sure to keep your head and neck in line with your torso, your shoulders back and relaxed, and your chin parallel to the floor.
When lifting, bend your knees and not your back. Incorporating these tips into your daily activities can help with managing pain caused by spondylosis.
Strengthen the Muscles Around the Spine
Strengthening the muscles around the spine is essential for managing pain and improving functionality with spondylosis.
Exercise to strengthen the abdominal muscles and back muscles can help to reduce strain on the spine and improve posture.
Examples of exercises that can be done to target the muscles around the spine include planks, bridges, deadlifts, and wall sits.
It is important to perform these exercises with proper form and technique and to start with an exercise intensity that is comfortable.
It is also beneficial to work with a physical therapist to ensure that the exercises are done correctly.
Use Proper Body Mechanics When Lifting Heavy Objects
Proper body mechanics are essential for managing pain caused by spondylosis and improving functionality.
When lifting heavy objects, it is important to maintain an upright posture and keep the load close to the body in order to reduce strain on the spine.
Additionally, avoid twisting the spine when lifting and use your legs to generate power, as opposed to using your back muscles.
Lastly, when possible, enlist the help of a partner or use a tool, such as a dolly, to lift heavier objects.
Receive Regular Massages
Massage therapy is a great way to loosen tight muscles, reduce stress, and provide relief from spondylosis-related pain.
Regular massage therapy can help improve joint mobility, reduce inflammation, and promote better sleep.
However, it is important to make sure that the therapist you choose is qualified to treat conditions like spondylosis.
A good spondylosis therapist will be knowledgeable in targeting problem areas, applying the right amount of pressure, and providing the right type of massage for your specific needs.
Practice Relaxation Techniques
Relaxation techniques can be a helpful tool in managing spondylosis-related pain. Learning and regularly practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, guided imagery, and meditation, can help reduce stress, improve mood, and reduce pain.
Practicing relaxation techniques can also help restore physical and emotional balance, improve concentration and focus, and help the body to relax and heal.
This can be particularly beneficial for people with spondylosis, as their pain can often be exacerbated by muscle tension, stress, and anxiety.
Consider Alternative Treatments
Alternative treatments such as acupuncture, topical medications, and even chiropractic treatments may be beneficial for spondylosis pain.
Research has shown the efficacy of such treatments, and the results may be impressive.
However, it is important to proceed with caution and always consult with a healthcare professional before beginning any alternative treatments. In some cases, alternative treatments may be helpful in alleviating pain and improving functionality.
Follow Doctor’s Instructions for Medications and Exercises
It is important to adhere to your doctor’s instructions concerning medications and exercises when it comes to managing and improving functionality with spondylosis.
This includes taking all prescribed medications as directed and performing the prescribed exercises regularly.
It is important to note that medications and exercises should be tailored to your individual needs and adjusted as needed.
It is also important to consult with your doctor if you have any questions or concerns about your medications or exercises.
Adopting a Healthy Lifestyle
Making healthy lifestyle changes is essential for reducing pain and improving functionality with spondylosis.
This includes exercising regularly, eating a balanced diet, and getting enough sleep.
Additionally, avoiding activities that can lead to back injuries or worsen existing problems is important.
Finally, it is also beneficial to reduce stress, practice relaxation techniques regularly, and seek emotional support if needed.
These lifestyle changes can go a long way in helping to manage spondylosis-related pain and improving functionality.
Conclusion
Spondylosis can be a challenging condition to manage, but with the right combination of treatments, it is possible to reduce pain and improve functionality.
Following the tips outlined in this article and speaking with your doctor will help ensure that you are doing everything possible to get relief from spondylosis-related pain.
With a proactive approach and the right combination of treatments, you can reduce pain and improve your quality of life.
Of course, always consult with a doctor before starting any new treatments or lifestyle changes.
They will be able to provide personalized advice that is tailored to your individual needs.
