Do you constantly stare at your phone or computer screen with your head down? Do you spend long hours writing or reading, or driving for extended periods? Chances are, you might sometimes experience neck pain or stiffness, tingling or numbness in your hands, or weakness in your grip strength. And these could be early signs of cervical spondylosis, arthritis of the neck.

Cervical spondylosis is caused by wear and tear on the neck joints over time, it can lead to pain and discomfort. But the good news is, there are simple steps you can take to improve your condition and alleviate discomfort.


1.  Avoid forward head posture

One of the leading causes of cervical spondylosis is poor posture, especially forward head posture (FHP). It is also known as the “nerd neck” or “text neck” as it usually results from bending toward the screen for extended periods.

When your head is constantly positioned in front of your body, your neck and spine are forced to carry the weight of your head, which leads to compression on the cervical vertebrae. This can cause wear and tear on the neck joints, leading to arthritis.

To avoid chronic head forward posture, make sure to keep your ears aligned with your shoulders and avoid slouching. Sit up straight with your shoulders back and down. When using your phone or computer, try to keep your screen at eye level, so you don't have to look down.



2. Chin tuck

Another effective way to slow down the progression of cervical spondylosis is by practicing chin tucks. This exercise strengthens the muscles in your neck and upper back, helping to improve posture and reduce pain.

To perform a chin tuck, tuck your chin in towards your neck, without bending your neck upward or downward. Hold for 5 seconds and repeat 10 times. You can do this exercise throughout the day, even while sitting at your desk, or lying on your pillow.



3. Isometric exercises

Another approach to improving pain and disability caused by cervical spondylosis is isometric exercises. It involves contracting your muscles without moving your joints, and they can help strengthen the muscles in your neck and upper back. For example, press on the side of your head with your palm, and resist with your neck muscles. Hold for 5 seconds. Relax, and repeat 5 times.



4. Take Boswellia and curcumin

Boswellia and curcumin are natural supplements that can help alleviate inflammation and pain associated with cervical spondylosis. Boswellia, also known as Indian frankincense, contains anti-inflammatory properties that can reduce swelling and improve joint function. Also, curcumin has been research-proven to reduce pain, swelling, and stiffness in people with arthritis.



You may also like to consider:

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