{"id":7206,"date":"2019-06-12T08:39:26","date_gmt":"2019-06-12T08:39:26","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=7206"},"modified":"2021-04-13T14:02:27","modified_gmt":"2021-04-13T14:02:27","slug":"15-simple-tips-to-prevent-cervical-spondylosis","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-simple-tips-to-prevent-cervical-spondylosis\/","title":{"rendered":"15 Simple Tips to Prevent Cervical Spondylosis"},"content":{"rendered":"\n
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Cervical spondylosis, also known as cervical osteoarthritis, or simply arthritis <\/a>of the neck, is a degenerative condition that affects the cervical spine. The discs situated between the bones of the neck, known as cervical vertebrae, act as a cushion, absorbing the shock that occurs whenever you move your neck up and down or side to side. <\/p>\n\n\n\n

However, these discs can become compressed, and when they do, the cartilage that surrounds the bones of the neck \u2013 the cervical vertebrae \u2013 can degrade, or wear away. If this happens, the vertebrae can begin rubbing together, and pain, stiffness, and reduced mobility can occur. <\/p>\n\n\n\n

This is known as cervical spondylosis, and it is largely considered an age-related condition, as 90 percent of men and women aged 60 and above are afflicted with the condition. Prevention of this condition may not be possible; however, there are things that you can do to reduce the risk. <\/p>\n\n\n\n

1. Maintain good posture. <\/strong><\/h3>\n\n\n\n

It\u2019s been determined that poor posture <\/a>can increase the risk of cervical spondylosis. When you hold your neck in an unnatural position, you can damage the discs that are situated between the cervical vertebrae, or the bones of the neck. <\/p>\n\n\n\n

Holding the neck in an unnatural way can increase the amount of pressure that is placed on the discs. As more pressure is placed on the discs, there\u2019s an increased likelihood that these discs will compress or become more fragile, which can increase the risk of herniated discs and damage to the cervical spine. <\/p>\n\n\n\n

Therefore, avoiding holding your neck in an awkward position for prolonged periods of time could prevent the risk of developing cervical spondylosis. If you have to hunch your neck over while working, for example, take frequent breaks, stretch your neck, and make sure to hold it in an upright position throughout the day. <\/p>\n\n\n\n\n\n\n\n

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2. Exercise.<\/strong> <\/h3>\n\n\n\n

Exercise <\/a>can reduce the risk of developing cervical spondylosis. One of the factors that can lead to the development of this degenerative condition is limited physical activity, as exercise helps to strengthen the muscles, cartilage, ligaments, and bones; therefore, if you are not getting enough exercise, the components of the cervical spine can suffer. <\/p>\n\n\n\n

Simply tilting the neck up and down and side to side several times a day can minimize the risk of cervical spondylosis. To execute up and down neck tilts, bend your head forward until your chin makes contact with your chest, then sense the muscles for a few seconds, bring the head back to a normal position, and repeat several times. <\/p>\n\n\n\n

For side to side neck tilts, position your head toward one shoulder, tense the muscles for a few seconds, return the neck to a normal position, and repeat several times on each side.  <\/p>\n\n\n\n\n\n\n\n

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3. Eating a well-balanced diet. <\/strong><\/h3>\n\n\n\n

Another way that you can reduce the chances that you develop cervical spondylosis is by making sure that you are eating a healthy, well-balanced diet. Several scientific studies have confirmed that a poor diet can increase the risk of this degenerative, chronic condition. <\/p>\n\n\n\n

Eating a diet <\/a>that consists mainly of foods that offer very low amounts of essential vitamins and minerals has been shown to impact the cartilage, joints, ligaments, and muscles; all components of the cervical spine. <\/p>\n\n\n\n

These elements need to be properly nourished with foods that offer vital minerals and vitamins in order to maintain their overall strength and health. <\/p>\n\n\n\n

Therefore, if you want to offset the risk of degeneration of the cervical spine, it is important that you eat a healthy, well-balanced diet that consists of foods that contain healthful nutrients; eat a mixture of fruits, vegetables, and lean proteins, for example. <\/p>\n\n\n\n\n\n\n\n

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4. Avoid excessive use.<\/strong><\/h3>\n\n\n\n

Overuse of the neck has also been shown to increase the risk of developing cervical spondylosis. Individuals who repeatedly twist, turn, and bend their necks or repeatedly lift excessively heavy objects are more prone to this chronic condition. <\/p>\n\n\n\n

Constantly turning, twisting, and lifting the neck, or picking up cumbersome items puts a high amount of strain on the ligaments<\/a>, discs, cartilage, and bones of that are situated within the cervical spine. <\/p>\n\n\n\n

High levels of strain can speed up the aging process and increase the chances of sustaining an injury; two factors that are known to contribute to the development of cervical spondylosis. Sometimes, it isn\u2019t possible to avoid overusing the neck; for example, if you work in an industry that requires heavy lifting, such as construction. <\/p>\n\n\n\n

However, if you cannot avoid overusing the neck, it\u2019s even more important to exercise it regularly and eat a healthy diet.<\/p>\n\n\n\n\n\n\n\n

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5. Wear supportive devices.<\/strong> <\/h3>\n\n\n\n

Neck injuries are known to increase the risk of cervical spondylosis. Injuries can weaken or damage the cervical discs, which can increase the likelihood of developing herniated discs, as the gel-like material that lies inside of them will seep out. <\/p>\n\n\n\n

When that gel-like substance leaks out of the discs that are situated in the cervical spine, they cannot perform the function that they are intended to do; provide cushioning for the vertebrae<\/a>. As a result, the vertebrae can become compressed, resulting in cervical spondylosis. <\/p>\n\n\n\n

Wearing supportive equipment may effectively reduce the chances of injuries, and therefore cervical spondylosis. For example, if you play sports, wearing the right type of gear will protect the various components of your neck, which will minimize the risk of injuries, and thereby lessen the chances of developing cervical spondylosis; or at least offset the development of this condition at an early age. <\/p>\n\n\n\n\n\n\n\n

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6. Change your sleeping position. <\/strong><\/h3>\n\n\n\n

Believe it or not, the way you sleep can actually lead to the development of cervical spondylosis. When you are sleeping, the weight of your body is supported by your entire spine, including your neck. If you tend to sleep in positions that cause excessive amounts of your body weight to be a push on your cervical spine, your neck will suffer the consequences. <\/p>\n\n\n\n

The discs, vertebrae, ligaments, and muscles of the neck will end up supporting too much of your weight, which can lead to strain and can increase the risk of injuries. If you have ever noticed that your neck is stiff when you wake up, that is an indication that you\u2019re not sleeping in a supportive position and your cervical spine is being compromised. <\/p>\n\n\n\n

Avoid sleeping <\/a>on your side, and use the pillows that properly cradle your head to prevent it from tilting. <\/p>\n\n\n\n\n\n\n\n

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7. Don\u2019t smoke.<\/strong> <\/h3>\n\n\n\n

It\u2019s no secret that tobacco use is bad for your health. It is linked to numerous types of cancer, heart disease, and stroke; and, it has been determined that smoking can increase the risk of chronic conditions of the neck and spine, including cervical spondylosis. <\/p>\n\n\n\n

Cigarettes contain high levels of toxins, which are known to damage the soft tissues and bones of the body, including the soft tissues and bones that lie in the cervical spine. Recent studies have found that individuals who smoke cigarettes are more likely to develop degeneration of the discs and instability of the spine; two factors that can contribute to cervical spondylosis. <\/p>\n\n\n\n

Additionally, nicotine, the addictive substance found in cigarettes, damages the blood vessels. The blood vessels nourish the cervical discs, so if they are damaged, the discs cannot receive the nourishment that they require, and as such, they can degenerate more rapidly. <\/p>\n\n\n\n\n\n\n\n

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8. See your doctor<\/strong>.<\/h3>\n\n\n\n

Maintaining your overall health <\/a>and well-being may also help to offset the development of cervical spondylosis. By having routine physical examinations, your healthcare provider can assess the overall health of your entire body, including your cervical spine. <\/p>\n\n\n\n

Furthermore, he or she can make suggestions that will help to improve your overall health, which can ultimately lead to a healthier cervical spine; for example, if you are overweight, your doctor can make recommendations for effective weight loss, which could reduce the risk of cervical spondylosis. <\/p>\n\n\n\n

Additionally, if you are starting to show the signs and symptoms of this condition, your doctor can make recommendations to reduce progression and help you cope with the side effects that are associated with it, like reduced mobility, stiffness, and pain. Your general practitioner can refer you to a specialist that can better assist you with the prevention and treatment of the condition. <\/p>\n\n\n\n\n\n\n\r\n

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