Friday, October 30, 2015

Exercises for Cervical Spondylosis With Foraminal Stenosis

Exercises for Cervical Spondylosis With Foraminal Stenosis

Source: www.Livestrong.com
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Exercises for Cervical Spondylosis With Foraminal Stenosis
Pain in the upper back and neck may be due to cervical spondylosis and stenosis Photo CreditJupiterimages/Comstock/Getty Images
Spondylosis or spinal osteoarthritis can cause degeneration in the vertebral column. When this occurs in the cervical area of the spine, it can result in neck and upper back pain and stiffness. Spondylosis can also lead to foraminal stenosis, which is narrowing of the nerve canals or openings in the spine, as described by a study published in "The Spine Journal." Exercises that are formulated to stretch and strengthen the spine and muscles of the neck help to alleviate compression of spinal nerves and chronic pain. They may also help to prevent further damage to the bones, nerves and discs of the vertebral column as part of a treatment plan.

Neck Flexion and Extension

This simple neck exercise is recommended by Dr. C.A. Jenner, MBBS, FRCA, a pain specialist in London, U.K., to stretch and strengthen the muscles of the cervical spine. While standing or sitting up straight, slowly bring your head forwards so that your chin touches your chest. Then raise your head slowly to the upright position for repeat five times. Extend your neck by lifting your head back so that you are looking up at the ceiling. Relax and repeat this exercise five times.

Neck Rotation and Side Flexion

This physiotherapy exercise is recommended for neck pain and tension. To perform the neck rotation, stand or sit upright and slowly turn your head to one side. Perform five rotations to each side. To do the side flexion, face forward and slowly bend your neck so that your ear is dipped towards your shoulder. Repeat five times on each side. Do not move your head anymore than you are comfortable in any of these exercises.

Shoulder Shrug and Retraction

Dr. Jenner also recommends shoulder exercises to stretch and strengthen the muscles of the upper back and neck. To perform the shrug, simply lift your shoulders as far up as possible while sitting or standing upright. Relax and repeat 10 times. To do the shoulder retraction, begin by moving your shoulders forwards as much as possible, then move them back as far as possible. Relax and repeat five to 10 times.

Backwards Bend

This exercise helps to strengthen the neck extensor muscles and the muscles of the upper back and shoulders. To begin lay on your back on a floor mat. Then bend your knees so that your feet are flat on the mat. Lift your buttocks and lower back of the floor and raise your chest upwards using the upper back and neck muscles. Hold this position for five to 10 seconds, relax and repeat up to 15 times.
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How to Treat Cervical Spondylosis



How to Treat Cervical Spondylosis


Source: http://www.livestrong.com/article/19487-treat-cervical-spondylosis/
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How to Treat Cervical Spondylosis
A man is receiving a neck massage. Photo Credit 4774344sean/iStock/Getty Images

Cervical spondylosis, also known as cervical osteoarthritis, mainly affects those over 40 and occurs due to deterioration of the cervical spine and disks. Most cases of cervical spondylosis will improve without major interventions, though it is important to rest your neck during therapy and treatment. Taking ibuprofen or other nonsteroidal pain relievers can help, and there are a number of exercises and massages you can easily perform to strengthen your neck muscles and relieve the pain.


Step 1

Take an ibuprofen or aspirin. Read the directions on the package to learn how many and how often you can take these anti-inflammatory drugs. Reducing the swelling and pain will help all subsequent treatments work more effectively.

Step 2

Give yourself a massage—or better yet, have someone rub your neck for you. If someone else is giving you a neck massage, ask that they not press too hard—you should not feel pain during the massage. To administer an effective self-massage, start by placing the pads of your thumbs on the back of your head in the hollow at the base of your skull. Press as firmly as you can, hold for 15 seconds and release. Repeat four times.

Step 3

Move your thumbs down your spine as far as you can and sweep upward, pressing as firmly as possible. Repeat this movement 10 times.

Step 4

Turn your fingers into your shoulders right at the neck and massage the joint there. Continue for at least a minute, rest and then repeat three more times.

Step 5

Stretch your neck and shoulder muscles with this simple exercise: Drop your head toward your chest and hold for five seconds, then drop your head back and hold for five seconds. Next, while facing straight ahead, drop your right ear toward your right shoulder and hold for five seconds. Repeat with the left side. Repeat the entire set of movements at least five times in succession, remembering to be gentle and not overstretch.

Step 6

Wear a neck brace during the day to reduce movement and help keep from irritating your neck nerves. You can often purchase cervical collars from well-stocked pharmacies or medical supply stores. Remove the brace at night for sleeping.

Step 7

Ask your doctor about surgical options if your pain is persistent and rather severe. Fusion of the cervical vertebrae may be necessary to restrict movement, or the bone and disk tissue may need to be removed to help to relieve pressure on the spinal cord.

Warnings

  • If you experience sharp pain, numbness, tingling, loss of motion in any part of your body or sudden incontinence, call your doctor immediately.

Things You'll Need

  • Ibuprofen-containing pain relievers, such as Advil or Motrin, or aspirin
  • Cervical collar (also called a neck brace)
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Physical Therapy for Cervical Spondylosis


Physical Therapy for Cervical Spondylosis

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Physical Therapy for Cervical Spondylosis
Cervical spondylosis can lead to chronic neck pain that can be debilitating and long-lasting. Photo Credit Creatas Images/Creatas/Getty Images

Cervical spondylosis is a degenerative condition that affects the cervical vertebrae in your neck. Spondylosis is a general term that is used to describe age-related deterioration in your vertebral discs and can eventually lead to osteoarthritis, which is a painful condition that affects mobility and function around a joint. In the early stages of cervical spondylosis, physical therapy may be used to slow the progression of the condition, allowing you to continue with normal activity with minimal pain, stiffness, and discomfort. Consult your physician to determine what treatment for cervical spondylosis is right for you.

Range of Motion Therapy

Range of motion therapy involves gentle movement of your cervical vertebrae through their normal range of motion. This typically involves both active and passive stretching of your vertebrae. Active vertebrae stretching involves you moving your head and neck under your own muscle power to stretch your vertebrae. Passive stretching requires a physical therapist, who physically manipulates your neck into various positions to stretch your cervical vertebrae. The goal of this type of therapy is to return your cervical vertebrae to its normal range of motion, which can help relieve stiffness, improve joint movement, and increase flexibility.


Strength Training Therapy

Strength training therapy, or resistance training therapy, helps preserve or increase strength in the muscles that surround and support your cervical vertebrae. There are two main types of vertebral strength training: isometric and isotonic. Isometric strength training exercises for your cervical vertebrae tighten and strengthen your upper back muscles without changing joint position and are most useful when your joints are in pain. Isotonic cervical vertebrae strength training exercises tighten and strengthen the muscles of your upper back by using them to move a weight.

Deep Tissue Massage Therapy

When the joints in between your cervical vertebrae become stiff and loose function and mobility, scar tissue can form. Scar tissue is made up of many tiny collagen fibers that create a web of material that surrounds your cervical vertebrae. The presence of scar tissue can cause deformity, pain, and loss of function and mobility. Deep tissue massage is designed to break up the collagen fibers on your cervical vertebrae so you can regain normal function in your joints.

Water Exercise

Warm water helps relieve pain and relax the muscles that support your cervical vertebrae. You do not need to swim to perform water exercises. Instead, water exercises for your cervical vertebrae may be done while sitting in a shallow pool or standing in shoulder-high water. The support of the water decreases the stress placed on your vertebrae by your body weight and can help move your joints through range of motion exercises more easily.



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Sleeping Position & Cervical Spondylosis Exercises

Sleeping Position & Cervical Spondylosis Exercises

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Sleeping Position & Cervical Spondylosis Exercises
Yoga can help relieve the pain of cervical spondylosis. Photo CreditJupiterimages/Brand X Pictures/Getty Images
Cervical spondylosis is a condition caused by wear and tear and aging of the disks in the cervical spine. The cervical spine is along the back of the neck. Most individuals older than age 65 show signs of cervical spondylosis, but not everyone with the condition experiences symptoms. Symptoms of cervical spondylosis include a stiff or sore neck, neck pain and decreased range of motion in the neck. Mild, low-impact exercise is recommended combined with stretching as a treatment. A moderate exercise plan throughout adulthood can help to prevent cervical spondylosis in older age. Always speak to your doctor before starting a new exercise program.

Sleeping Position

An awkward sleeping position can cause cervical spondylosis over time and exacerbate the condition once your are diagnosed. As reported on the CBS News website, Terri Trespicio, senior editor for Body+Soul magazine, says the worst sleeping position is on your stomach. While sleeping on your stomach, the neck is turned at an awkward angle throughout the night causing neck strain and misalignment of the joints. Trespicio recommends sleeping on your back without a pillow to encourage the natural curves along the spine to align properly. Spine-Surgeon.org also recommends sleeping on your side with a pillow that is the size of the gap between your shoulder and head to release the strain on the neck. Using too many pillows is not recommended.
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Neck Exercises for Cervical Spondylosis

Neck Exercises for Cervical Spondylosis

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Neck Exercises for Cervical Spondylosis
Neck spondylosis usually occurs in middle-age and older adults. Photo Credit Creatas Images/Creatas/Getty Images
Cervical spondylosis is the degeneration of one or more discs in your neck, according to Dr. Thomas Wascher of Spine-health. This is a common neck disorder for adults over the age of 50 in the United States. Although normal aging is the primary cause of cervical spondylosis, you can do certain exercises that delay or prevent the onset of this disorder. Consult with a medical or exercise professional before attempting any exercises.

Neck Stretches

Stretching your neck alleviates pressure releases tension in your neck muscles, according to Cervical-spondylosis.com. Place your right hand over your left side of your head above your left ear. Gently tilt your head to your right shoulder. You should not push with your hand. Use the weight of your arm and only light pressure to push your head toward your shoulder. You should feel a gently pressure and stretch on your left neck and upper shoulders. Hold this stretch for 30 seconds, and repeat the stretch on the other side. Stretch each side two to three times.

Half Circle Rolls

In this active stretch you move your neck to stimulate muscle activity and increase range of motion in your tissues. Tilt your head down so that your chin is facing your chest. Rolling your head gently to your left with your left cheek near your left shoulder, then roll to your right with your right cheek near your right shoulder. Roll about 10 times for two sets. Inhale when you roll your head up and exhale when you roll down.

Floor Bridge

If you have early signs of cervical spondylosis, you can do yoga-based exercises that strengthens and increases flexibility in your neck as well as your entire body. This exercise not only strengthens your neck muscles, but also strengthens your buttocks and deep abdominal muscles, according to Cervical-spondylosis.com. In most cases, cervical spondylosis originates from your pelvis your lower spine, which affects the neck posture.



Lie on the ground with your legs bent and your feet flat on the floor. Place your hands near your sides. Lift your buttocks up as high as you can, and hold this position for three deep breaths. You should feel some contraction in your neck, between your shoulder blades and in your buttocks. Lower your buttocks down to the ground, and repeat the exercise 10 more times for three sets.
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