Do you often wake up with a stiff neck or feel pain in your shoulders after a long day at work? If that is the case, these symptoms could be early signs of cervical spondylitis, a degenerative condition that affects the neck and spine. With the increasing number of hours we spend hunched over phones and laptops, this condition is no longer limited to older adults or people with physically demanding jobs.
According to Dr Vinayak Ghanate, HOD and Consultant Orthopaedics at Manipal Hospitals, Baner, Pune, poor posture, prolonged screen time, and ignored warning signs are among the biggest contributors to this modern-day health issue. Here's how your daily habits could be putting your cervical spine at risk, what red flags to watch out for, and the simple adjustments that can help you prevent or manage the condition more effectively.
What Is Cervical Spondylitis?
Cervical spondylitis is a condition of the neck and spine that occurs when the cartilage, bones, ligaments, and bones in the neck begin to wear and tear with age or without age.
Cervical spondylitis is actually a type of arthritis, specifically known as cervical osteoarthritis. According to the StatPearls Publishing, the condition has a 95% prevalence by age 65 years. Most people with cervical spondylitis remain asymptomatic, with 25% of individuals under the age of 40, 50% of individuals over the age of 40, and 85% of individuals over the age of 60.
Warning Signs Of Cervical Spondylitis
Dr Ghanate says, "Many people will choose to ignore the often vague signs of cervical spondylitis." However, one of the more prevalent early symptoms is stiffness or soreness in the neck, which can be painful and prolonged after resting in bed or even after spending a lot of time sitting at work, he shares.
The doctor adds, "Some people can feel a heaviness in their arms or a dull pain around their shoulders. Constant headaches at the back of the head, a feeling of weakness in the arms, and tingling or numbness in the fingers are some other symptoms."
"The majority of people will disregard these symptoms, supposing they are the result of inadequate sleep or feelings of exhaustion. Nonetheless, these can be the first indications of cervical spine degeneration."
Can Daily Habits Increase Risk Of Cervical Spondylitis
Cervical spondylitis is often associated with ageing, as the bones and discs in the cervical spine naturally undergo wear and tear over time. However, in today’s times, the risk is no longer confined to older adults; it increasingly affects younger individuals as well. This shift is largely driven by unhealthy routines, sedentary behaviour, and poor daily habits that place undue stress on the neck and upper spine.
According to Dr Vinayak Ghanate, one of the most common and often overlooked causes of cervical spondylitis is poor posture. "An unusual level of stress is placed on a cervical spine that was never intended to be stooped over or slanted forward for extended periods of time while using a phone or laptop. These posture patterns eventually weaken the muscles in the neck, limit flexibility or range of motion, and hasten the deterioration of the intervertebral discs. This constant stress can eventually lead to spondylitic alterations and early wear and tear. Little adjustments like raising displays to eye level, sitting in chairs with enough back support, or sitting up straight can make a big difference in lowering your risk of cervical issues.”
Also Read: Can Lifting Heavy Weights Cause Spondylitis? Expert Weighs In
Beyond posture, several other daily habits can compound the risk:
- Prolonged screen time without breaks, especially in awkward positions
- Using the phone while lying down, which strains the neck at odd angles
- Cradling the phone between the ear and shoulder during calls
- Working on a laptop without an external keyboard or screen, leading to slouching
- Skipping regular physical activity, resulting in weak back and neck muscles
- Sleeping without proper neck support or using very high pillows
- Reading or scrolling in bed, with the head tilted forward for extended periods
Diagnosis And Treatment Options For Cervical Spondylitis
A clinical examination can help diagnose cervical spondylitis. During the process, a physician will check for nerve involvement, muscular weakness, neck stiffness, and discomfort. If the symptoms persist or increase, tests such as X-rays, MRIs, or CT scans will be conducted as needed to evaluate disc degeneration, spinal bony spurs, or nerve compression.
Blood testing could be suggested if inflammatory arthritis is suspected. Dr Ghanate says.
He adds that anti-inflammatory drugs are used to assist relieve pain and swelling, along with muscle relaxants when necessary.
Moreover, physiotherapy is essential for improving posture and neck mobility. In certain situations, traction or cervical collars could be recommended for temporary alleviation. Surgery can prove necessary in rare cases due to significant nerve compression or the existence of neurological symptoms.
How To Prevent Cervical Spondylitis
You don’t need a difficult routine or expensive gear to protect your neck. Start simple. This includes:
- Checking your posture: Are you hunched over your phone or laptop for hours? Try lifting your screen to eye level, sitting with your back well-supported, and keeping your neck in a neutral position.
- Avoid reading or working in bed, and if you're on long calls, go hands-free instead of cradling the phone between your shoulder and ear.
- Take short breaks every 30 to 45 minutes to stand, stretch, or simply walk around.
- Do gentle neck exercises, like shoulder rolls, chin tucks, and side-to-side turns.
Conclusion
Cervical spondylitis may start with something as simple as a stiff neck or mild shoulder ache, but if left unaddressed, it can seriously impact your mobility and quality of life. The good news is that it is largely preventable. By paying attention to your posture, taking regular movement breaks, and being mindful of how you use your screens and sleep, you can ease the strain on your cervical spine and prevent long-term damage.