Yoga For Spondylosis | Problem And Solution

Yoga For Cervical Spondylosis

Yoga For Spondylosis. Spondylosis is one of the most common back problems and is caused by a herniated disc in the neck which is the most active part of the body. We use it for just about everything we do – eating, drinking, driving, working, reading, and just about anything you can think of. The muscles and ligaments that support the neck allow it a wide range of movement while being very strong themselves. However, the neck remains the most vulnerable part of the body in the event of an accident, even the smallest ones, since stress can cause a ligament to tear or become strained when muscles are weakened.

Yoga For Spondylosis

This, among other reasons, is what can cause cervical spondylosis. Symptoms depend on which nerves are affected, ranging from numbness in the legs to tingling sensations in the arms or shoulders, but the most common are pain and stiffness at the base of the neck. This is where yoga can help by releasing tension from the neck.

What Is Spondylosis?

Spondylosis is a medical term used to refer to the various degenerative processes in the spine that accompany the natural aging process . It is a chronic disease in which bony growths are formed in the vertebral bodies (osteophytes or spondylophytes).

They do not cause anxiety at first, but they can lead to stiffness in the neck, lower back or back in general.

With age or due to a sedentary lifestyle, metabolic processes in the discs and ligaments of the spine are altered

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Cervical Pain

Yoga For Spondylosis. This condition is characterized by the degeneration of the articular cartilage located between the vertebrae. These allow our spine to perform many different movements, including bending, rotating, and bending.

If we stop the development of spondylosis in time, we avoid its complications, the pain is eliminated and the normal movement of the neck and back is restored.

Causes of spondylosis

Spondylosis occurs when the soft tissues of the spine – intervertebral discs, tendons, ligaments, cartilage, and muscles – naturally undergo a series of degenerative changes .

To understand the cause of spondylosis, it is necessary to imagine the anatomy of the spine . It is composed of vertebrae interconnected by elastic pads – discs and is held together by two longitudinal ligaments: posterior and anterior.

Age-related degenerative processes that occur in the spine decrease blood flow to the spinal discs. There is a shortage of nutrients and dehydration of the discs occurs and they can no longer effectively protect the vertebrae from friction.

Consequently, the cartilage in the arch joints gradually wears down, causing the bones to rub against each other. This friction can lead to inflammation and cause a production of pathological bone growths ( spurs or osteophytes ) in the affected area and growth is spondylosis.

Also, the muscles that support the spine weaken . Ligaments and tendons thicken, stretch, and lose elasticity.

The disc can no longer support the loads, which are increasingly due to muscle spasms. The pressure inside the disc increases and the surrounding fibrous annulus begins to bulge.

Risk factor’s

The chance of spondylosis can be increased by a number of factors, including:

  • Genetic predisposition
  • Obesity
  • History of traumatic injuries
  • Participation in high-risk sports, which can cause sudden or permanent trauma to the joints

Spondylosis Symptoms

The symptoms of spondylosis is pain in the backSpondylosis does not always have symptoms in the first stage . This condition generally goes unnoticed unless the joints become painfully stiff. If the emerging nerve roots are not inflamed or compressed by bone growth, no symptoms will be felt.

When nerve root compression occurs, the symptoms of spondylosis vary depending on the intensity of the compression and its location.

If the nerve is compressed in the cervical spine, symptoms occur in the upper back , shoulders, arms, hands, and fingers. On the other hand, if the sciatic nerve contracts in the lumbar spine, symptoms are felt in the lower back , buttocks, legs, feet, and toes.

Neck Pain

People who suffer from spondylosis for a long time cannot find a comfortable position during sleep due to the constant feeling of discomfort. If you have lumbar spondylosis, curl up to reduce pain, tension, and discomfort.

In advanced stages of spondylosis, an accumulation of osteophytes is observed. There is compression of the nerves, causing severe pain. The stiffness of the spine progresses. In the cervical region, pain in the back of the head, headache, pressure instability and numbness of the hand are felt.

In thoracic spondylosis, chest pain and stiffness between the shoulder blades occur. Discomfort appears in the buttocks, stiffness and loss of sensation in the legs.

Most common symptoms

Regardless of the location of the spondylosis, the most common symptoms include:

  • Pain localized in the cervical or lumbar spine
  • Numbness, tingling, or loss of sensation in the extremities
  • Reduced range of motion in the spine
  • Muscular weakness
  • Joint stiffness

These symptoms are usually more intense in the morning, upon waking, but show improvement when you begin to move.

Diagnosis of spondylosis

Medical diagnosis of SpondylosisThe primary diagnosis of spondylosis begins with an examination in a neurologist’s office. Based on the results, the doctor may prescribe a more accurate test.

X-rays can reveal the presence of osteophytes and a decrease in the height of the intervertebral discs. But computed tomography (CT) and magnetic resonance imaging (MRI) are more accurate.

With CT, changes in the bones associated with spondylosis can be detected . MRI can detect abnormalities of the discs, ligaments, and nerves .

Spondylosis Treatments

The goal of spondylosis treatment is to stop the development of the disease, relieve symptoms, and increase the range of motion in the neck and back.

Conservative treatment

You can experience significant relief with the use of conservative treatments. Conservative treatment should be directed at the cause of the appearance of symptoms, and not just at reducing discomfort.


Prescription or over-the-counter medications are often used to reduce discomfort.

Some recommended medications to reduce spondylosis symptoms include:

Analgesics. These help reduce pain. Only prescription pain relievers help cope with severe pain.

Non-steroidal anti-inflammatory drugs. They relieve inflammation.

Epidural steroid injections. They are applied to reduce severe inflammation around the pinched nerve root, causing temporary numbness in the affected area.

Physical activity and exercises

Physical therapists recommend special exercises for patients with spondylosis. These exercises seek to restore strength and flexibility to the spine and the muscles that support it.

Physical activity can help expand range of motion and restore spinal health . Yoga and acupuncture also work to relieve symptoms.

For the prevention of spondylosis, it is necessary to practice physical activity daily. If you are getting old, you need to do a series of special exercises or do yoga. The perfect combination is gymnastics and swimming.


If pain interferes with routine actions, a day or two of rest is perfectly possible. But you must be aware that getting too much rest is detrimental.

Surgical treatment

Surgical treatment of spondylosis is rarely indicated, but if symptoms of spondylosis persist after many weeks or months of conservative treatment, surgery may be recommended to the patient.

However, when considering surgery, be aware that open spinal surgery is extremely aggressive and is not the only way to reduce symptoms.

Yoga Exercises For Cervical Spondylosis

As with any yoga exercise, you should consult with your doctor if you have a serious illness and remember that if yoga practice causes you pain, you should stop immediately. Here are a couple of poses or “asanas” that should help your cervical spondylosis:

Exercise manager

Lie down on a bed with your head near one end. Slowly slide up until your head hovers over the end without any support. Let your head hang without any support or tension for about 10 seconds, then slide down once more to support your head on the bed. Wait a few seconds and repeat. You must do this asana 5 times.

Neck exercise

While sitting in an upright position, turn your head from side to side slowly 10 times. Then bend the head against the left shoulder as far as possible without discomfort and repeat on the right side. Repeat 10 times.

Shoulder Rotation

Touch your shoulders with your fingers and rotate your arms slowly, first in one direction and then another. They can get your shoulders as far back as possible without feeling any discomfort. The sensation to be obtained from this exercise should be similar to a massage. Do this exercise 10 times.

Arm pumps

While sitting, clenching your fist lightly with your thumbs tucked in. Keep your arms at your sides with your elbows bent and your fists in front of you, as if you are ready to box. Take a slow, deep breath and raise your elbows to shoulder height. Hold the position for a few seconds and then lower your elbows to your sides as before while slowly exhaling. Squeeze the sides with your elbows for a few seconds. Then repeat the exercise again 10 times.

Which Yoga Is Best For Cervical Spondylosis?

Yoga For Spondylosis. Carrying out a single yoga posture now and then most likely will not do much to eliminate neck and back pain. Consistency is essential. Doing a series of yoga postures daily might be more most likely to bring you pain relief.

When you do yoga is very important, too. You may be too stiff when you awaken to do a complete regimen. Select a time of day when your muscles are more relaxed. You can also separate poses throughout the day. Try easier postures in the morning and harder ones later on.

Here are nine yoga postures that might help ease AS pain:

1. Kid’s pose

The kid’s position stretches your lower back and hips. The Art of Living offers video directions on how to do it appropriately.

2. Bridge posture

The bridge present stretches the spine, neck and chest. View step-by-step instructions from Yoga Journal.

3. Downward facing dog

Downward facing dog stretches your back and promotes flexibility. The Art of Living deals suggestions for getting this novice position right.

4. Cobra pose

The snake (cobra) pose stretches your back, lungs, and chest by lifting your chest off the flooring while correcting your arms. Yoga Journal provides guidelines on how to do it appropriately.

5. Locust pose

The locust present strengthens lower back muscles. Yoga Basics supplies directions and variations for novices.

6. Mountain pose

The mountain pose is a basic stretch with a big impact. Gaia explains how to do this posture correctly to improve posture.

7. Cat pose

The cat position strengthens and elongates your spine and neck. Yoga Learning Center reveals you how.

8. Cow posture

The cow position warms the spine and releases spine stress. Yoga Journal informs you how to do the pose and how to shift in between cow and feline poses.

9. Staff pose

The staff posture reinforces your core, improves posture, and stretches your neck and shoulders. Yoga International provides directions and breathing tips to help you get the most out of this stretch.

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