Cervical Spondylosis

What Is Cervical Spondylosis And How Yoga Can Help Relieving Its Pain?

 Yoga For Cervical Spondylosis

A sedentary lifestyle, desk jobs, and hectic schedules with unending sitting hours in a fixed pose can take a lot of toll on your health. It is capable of affecting all levels of your health including physical, mental, and social ones. When you keep looking into your smartphones and your laptops for hours it leads to shoulder, cervical, and neck issues.

One of the most common degenerative conditions is cervical spondylosis. It is caused by serious wear-and-tear caused to the cervical spine. The disks present between the vertebrae joints present in the neck get severely affected by constant sitting and keeping your head tilted down. In most cases, unusual growths, as well as bone spurs in the spine, are observed. As time goes by, all such changes lead to compression of one or more nerve roots leading to symptoms of pain. If you are suffering cervical spondylosis then Yoga For Cervical Spondylosis is the best option for everyone.

In the present as well as the upcoming time, the overuse of smartphones and computers will keep giving rise to more cases of spondylitis. Also, the increasing tendency of sitting in wrong postures and complete lack of physical activity are some of the other contributing factors in the rise of this condition. Stress is also the culprit in this case as it only intensifies the symptoms.

A few simple yoga and breathing exercises may help in relieving the symptoms of pain and discomfort associated with cervical spondylosis. Here are some asanas and breathing exercises that you may want to start practising to correct your posture and keep spondylosis at bay.

As a warmup, here are some simple movements you can try: 

  • Just lift and drop both your shoulders and rotate them in clockwise and anticlockwise directions. Then slowly move your neck backwards and forward as you inhale and exhale.

  • Now, sit straight and stretch your neck as you stretch out your elbows. The exercise allows you to stretch your spine and perform intercostal breathing. You may also try clavicular breathing or abdominal breathing depending on your comfort and expertise level.

  • Next, look at the ceiling and move your neck from left to right and vice versa gently. Try to avoid jerking as you move from one side to another.

  • You may also try to do some eye exercises like rolling up the eyes from left to right and then from right to the left. Then look up and in the centre. Try to focus your eyes on an object that is close by and then focus your gaze on something distant like the clouds.  The exercise really helps in relaxing the optic nerves and improving your eyesight.

  • Lastly, you may try the neck and upper-body sideways twists to both right and left. Exhale as you twist to the right and repeat it as you move your head to the left.

Yoga For Cervical Spondylitis

Here are some asanas that will help in managing the symptoms and pain from cervical spondylitis:

  • Maysyasana:

    Also known as the fish pose, it helps in strengthening the spine and adding some flexibility to it. The exercise altogether helps in benefitting the complete vertebral column. Long sitting hours in front of a laptop or smartphone may cause extra strain and stress to your neck leading to symptoms of spondylitis. Regular practice of this pose can really help in keeping such painful problems away.

  • Cobra Pose:

    The famous bhujangasana is a specific asana that may help in bending the spine and improving its flexibility. It is a good caution to work on the stiffness of the neck and shoulder area. It is better to learn the technique from a trained expert before trying to do it all by yourself. Cobra pose really helps in giving strength to all spine muscles and then rejuvenating their nerves to relieve tension, stress, and fatigue in them due to lack of activity.

  • Crocodile Pose:

    Also known as the makarasana, it is quite useful in relieving stress and relaxing the complete spine.

  • Meditation and Pranayama:

    Deep breathing exercises (Pranayama) and meditation can be helpful in relieving tension and stress from your neck muscles. It provides mental and physical relaxation and improves the oxygen circulation through all parts of the body.

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