Yoga​​ by B K Singh

There is no as such effective allopathic medicines are available to cure cervical spondylosis and neck pain but some easy Yoga Asans and simple exercises can play a vital role in managing and treating of cervical spondylitis and neck pain.

 

YOG ASANS:

Surya Namaskar (Sun Salutation), Matsyendrasan (Fish Pose), Bhujangasan (Cobra Pose), Makarasan (Crocodile Pose), Bal-Shayanasan (Infant’s Pose), Ardha Naukasan (Half Boat Pose), Ardha Salbhaasan (Half Locust Pose), Shashank-Bhujangasana (Striking Cobra Pose), Kohni Chalana (Elbow Rotations), Marjariasana (Cat Pose).

 

Important exercises for cervical spondylitis

Nowadays cervical spondylitis is a common disorder. Many exercises are beneficial in managing and curing of cervical spondylitis. Here some of the important exercises are given, which are very effective to cure neck pain, frozen shoulders and cervical spondylitis.

 

• Sit in any comfortable position. Your back and neck should be straight. With inhaling slowly bring your head backward position and with exhaling make it in the straight position. Don’t push it in the forward position. Do it for 10 seconds. It is an effective neck exercise to cure cervical spondylitis.

 

• Try to push your head with your palm and resist the pressure with your static neck.

 

• Sit in comfortable position. Make your back and neck straight. Now, turn your head toward the right side and see your shoulder. Come to the original position, and then turn to the left side. Do this neck exercise for 10 seconds.  This exercise helps to relieve from neck pain.

 

• Put your both the palms below your chin where pressure will be applied by the chin on the palm, which will be balanced by palm itself without showing any movement in the entire mechanism.  Do it for 10 seconds. The exercise is good to get relief from neck pain.

 

• Stand erect. Raise your right hand with inhaling and feel the stretch from toes to finger. Bring it down while exhaling. The same thing is repeated with the left hand. It is a good exercise to remove neck as well as shoulder pain.

 

• Stand straight. Place your interlock palms on your forehead and try to push the head in the backward direction. This force should be counterbalance by the head itself in the forward direction so that the head remain in static position.

 

• Sit in Padmasana. Interlock your fingers and place it behind your head. Exert a pressure from interlock palms on the head in the forward direction which will be balanced by the head with equal force in the backward direction so that the head remains in the static position. It is good for neck as well as cervical spondylosis.

 

• Interlock your fingers and place it behind your head. Now, bring your elbows in front of your head. Does this exercise at least 10 rounds with normal breathing? This exercise is good to help in cervical spondylosis and pain related with neck and shoulder.

 

• Inhale and hold your breath. Now, rotate your hands 10 times in clockwise direction. Exhale while completing the rounds. The same procedure will be continued while rotating your hands in anti-clockwise direction. It is good to cure shoulder and neck pain.

 

How to cure?

• Do practice above mentioned exercises and Yogasans.

• Your spine always should be straight either in sitting or standing position.

• Do practice pranayam and meditation regularly for stress management.

• Eat fresh vegetables and seasonal fruits.

• Forward bending yoga and exercises should be discouraged.

• Avoid jerking and running.

• Don’t lift heavy weight.

• Suitable exercise is the solution instead of using the painkillers.

 

Preventions

• Running, jumping and high octane exercise should be avoided.

• Wooden chair should be preferred.

• Avoid sitting for long hours on a particular posture.