Growing older can actually be a problem in the neck. Early in maturity, the upper spine starts to naturally degenerate, and by the age of 60, many people are experiencing neck discomfort brought on by disc or vertebral arthritis. Your range of motion may also be restricted by neck spondylosis, also known as cervical arthritis. Even cervical radiculopathy, which is discomfort, numbness, or weakening brought on by a pinched nerve root, may result from it. All of these complaints, however, frequently get better with neck muscular stretching and building. Learn what self-care practices and other therapies can help reduce the discomfort caused by cervical spondylosis.
1. Stretching exercises
If your neck hurts, you are more likely to keep your neck still. This causes the neck muscles to contract and stiffen. Light neck stretches help restore length, flexibility, and strength in your neck muscles. Stronger neck muscles support your neck, relieve pain, and allow your back to move freely. A physical therapist can help you learn the proper technique of these neck exercises, which require no special equipment and can be performed while sitting or lying down. Exercise several times a day to achieve the best possible results.
2. Good posture
Poor posture can cause neck pain and contribute to degenerative changes in the upper spine. Sitting with your head tilted forward, as many people do when working at a computer, is especially bad. This posture contributes to the pain of cervical radiculopathy. To ease this type of pain, pay attention to your posture. Stand tall and keep your ears perpendicular to your shoulders. Sit so that your ears are in line with your shoulders and your chin is slightly tucked in. Practicing correct posture will permanently eliminate neck pain.
3. Ice and heat
For many people, symptoms of cervical spondylosis first appear around age 60 or later and begin with pain along one side of the neck. Place the cold pack on the towel on the affected area and leave it on for 20 minutes, then remove and apply a heating pad set to “low” for the same amount of time. If you have severe pain or numbness in your arm that doesn’t go away, see your doctor or, if you’ve already had one, evaluate for new or worsening symptoms.
4. Neck pillow
During sleep, the neck should be in a straight and neutral position with the spine. However, sleeping on a traditional pillow can cause your neck to arch up and down, which can lead to neck pain. According to several studies, ergonomic latex pillows for cervical spondylosis can relieve neck pain and restore range of motion. Neck support pillows are available from various online retailers. If you’re not used to sleeping on an ergonomic pillow, you can try a height-adjustable pillow that provides good neck support while you sleep.
5. Pain Relieving Patches
An over-the-counter pain relief patch is a fantastic first-line home remedy for cervical spondylosis. These flexible patches are a great option for relieving cervical spondylosis discomfort because they can stick to the angular form of the shoulder and neck region. To find the patch that best relieves your neck pain, you might need to experiment with a few different types.
To manage pain from cervical spondylosis visit Specialty Care Clinics. Book an appointment with our pain management experts.