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5 Useful Tips To Prevent Spondylosis

Spondylosis is a condition that causes inflammation in your spine and large joints. Check out these tips to prevent it.

Navya Kharbanda
Written by: Navya KharbandaUpdated at: Dec 07, 2021 13:42 IST
5 Useful Tips To Prevent Spondylosis

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What is the difference between spondylitis and spondylosis? Spondylitis is a condition that causes inflammation, due to the immune system reacting against the joints and other soft tissues. Another condition called spondylosis or spinal osteoarthritis is confused with this ailment, but both are different. Spondylosis is not inflammatory and is caused by normal day to day wear and tear or as part of the aging process. Spondylosis is seen in a lot of people and can develop in old age. It can even go unnoticed as the body's soft tissue recovery or repair occurs together. But, as the wear and tear affect the soft tissue recovery process, the symptoms might start developing. Past injuries and poor posture can worsen these degenerative changes.

The most common symptom that a person experiences is pain and stiffness. You might also have muscle spasm and weakness. The severity of symptoms varies in every patient depending on the location of spondylosis. If significant, it can put stress and pressure on the surrounding neural structures and lead to symptoms such as numbness, tingling and pain that radiates down to the arm or leg and weakness of muscles. Onlymyhealth editorial team talked to Dr. Sheetal Rane, Head-Physiotherapy at Bhatia Hospital Mumbai, about some tips to prevent spondylosis.

Tips to prevent spondylosis

Because of the current COVID 19 pandemic situation, mostly people are adjusting in work from home environment. However, workstations are not being adapted along with the work from home scenario, which can pose a higher risk of developing spondylosis. A lot of people end up slouching, rounding up the shoulders and putting your head forwards. Sitting for prolonged hours can also put pressure on the intervertebral discs. This can result in undue strain on the tissues which can cause chronic neck and back pain. According to Dr. Sheetal, here are various things you can do to prevent these changes:

1. Create a workstation


It is advised to use a comfortable and relaxing chair that comes with a feature of adjusting the height. And, your feet should be on the floor and not hanging in air. The chair should also have a back rest. Otherwise, you can use a small towel roll or pillow to support the lower back area. The monitor should be placed at a normal eye to eye level, so that the upper border of the screen should be atleast 16 to 30 inches away from both the eyes, while supporting your forearms.

2. Breaks and stretching

Breaks and stretching can also be helpful in preventing spondylosis. It is even suggested by experts to take a minimal break of 2-5 minutes after every one hour, especially while working on a computer screen. Make sure to break the position you are in and keep changing it. Walk around for some time and do your work while standing too. Stretching your arms and legs during the breaks can also help.

Also read: What Are The Different Types of Spondylitis? Learn About 3 Major Types In This Article

3. Improve posture

Another important way to prevent spondylosis is to improve your posture, as bad posture is one of the main causes of this condition. Even while working, you can make an effort to improve your posture. Sit straight and tall with your ears aligned, and shoulder and hips in a line.

4. Move

Movement has several benefits, including relaxing tissues, stimulating joints, preventing stiffness, enhancing blood circulation, decreasing fatigue, and improving stamina in the body. Thus, keep moving your body for spondylosis prevention and other added benefits. 

Also read: What Is Ankylosing Spondylitis? Symptoms, Diagnosis, Treatment And Tips For Prevention

5. Keep fit

Physical fitness can play a major role in the prevention and treatment of health problems related to prolonged computer usage and hours of sitting. It helps in improving strength and flexibility. The World Health Organisation (WHO) advises a minimum 150 minutes of moderate intensity workout each week for better heart health. In fact, it also helps in weight management. There are various forms of exercise that you can practice including aerobics, zumba, swimming, cycling, skipping, walking or jogging.

Hence, you can follow the above listed preventive tips for spondylosis. It is a important to visit the doctor if you experience continuous pain, numbness, weakness, and other problems that disturb your day to day activities. In the mild early stages of the pain, rest can be prove to be enough and beneficial. Moreover, you can do posture correction exercises and stretching at home. The physiotherapist will also make you do various exercises for strengthening the muscle and bones.

Image credits: Freepik