Discover these recommendations aimed at preventing spondylosis, a condition characterized by inflammation in the spine and major joints.
The distinction between spondylitis and spondylosis lies in their underlying causes and nature. Spondylitis involves inflammation triggered by the immune system’s response to joints and soft tissues, while spondylosis, also known as spinal osteoarthritis, results from regular wear and tear or aging processes rather than inflammation. Spondylosis is common, often unnoticed, and can develop over time, although symptoms may emerge as the body’s soft tissue recovery diminishes due to wear and tear. Factors such as past injuries and poor posture can exacerbate these degenerative changes.
Symptoms of spondylosis typically include pain, stiffness, muscle spasms, and weakness, with severity varying based on the affected area. Significant cases may exert pressure on nearby neural structures, leading to additional symptoms like numbness, tingling, radiating pain down the limbs, and muscle weakness. To prevent spondylosis, Dr. Sheetal Rane, Head of Physiotherapy at Bhatia Hospital Mumbai, offers valuable tips, as shared by the Onlymyhealth editorial team.
Ways to avoid spondylosis
Due to the ongoing COVID-19 pandemic, many individuals have transitioned to working from home. However, the adjustment of workstations hasn’t been aligned with this shift, potentially increasing the risk of developing spondylosis. Many people find themselves slouching, rounding their shoulders, and jutting their heads forward while working remotely. Prolonged periods of sitting can also exert pressure on the intervertebral discs, leading to strain on the tissues and resulting in chronic neck and back pain. Dr. Sheetal recommends several measures to prevent these issues:
1. Establish a dedicated workstation
It’s recommended to opt for a comfortable chair that allows you to adjust its height. Ensure your feet are firmly planted on the floor, avoiding any dangling. A chair with a backrest is preferable, but if not available, you can use a small towel roll or pillow for lumbar support. Position the monitor at eye level, approximately 16 to 30 inches away from your eyes, with your forearms supported.
2. Taking Breaks and Stretching
Taking breaks and incorporating stretching into your routine can be beneficial for preventing spondylosis. Experts recommend taking short breaks of 2-5 minutes every hour, particularly when working on a computer screen. It’s important to change your position regularly and avoid staying in one posture for too long. Take short walks and try working while standing as well. Stretching your arms and legs during these breaks can also provide relief.
3. Improve posture
Improving posture is another crucial method for preventing spondylosis, as poor posture is a primary contributor to this condition. Even during work, strive to enhance your posture. Sit upright with your spine aligned, ensuring your ears, shoulders, and hips are in line.
4. Move
Movement offers numerous benefits, such as relaxing tissues, stimulating joints, preventing stiffness, enhancing blood circulation, reducing fatigue, and boosting stamina. Therefore, it’s essential to keep your body in motion not only for preventing spondylosis but also for enjoying these additional advantages.
5. Keep fit
Physical fitness is crucial in preventing and addressing health issues associated with prolonged computer usage and extended periods of sitting. It aids in enhancing both strength and flexibility. The World Health Organization (WHO) recommends a minimum of 150 minutes of moderate-intensity exercise per week for optimal heart health. Additionally, regular physical activity supports weight management efforts. There are diverse exercise options available, including aerobics, Zumba, swimming, cycling, skipping, walking, or jogging.
Therefore, you can adhere to the aforementioned preventive measures for spondylosis. It’s crucial to consult a doctor if you encounter persistent pain, numbness, weakness, or any other issues that interfere with your daily activities. In the initial stages of mild pain, adequate rest can often suffice and be beneficial. Additionally, you can perform posture correction exercises and stretching at home. A physiotherapist can also guide you through various exercises aimed at strengthening muscles and bones.