1. Regular Exercise
Cervical Spondylosis exercise
One of the major causes of cervical spondylosis is lack of regular exercise. Therefore, you can reduce pain and stiffness around your neck and shoulders by incorporating regular physical exercise into your lifestyle.
- Rotate your head in both clockwise and counter-clockwise directions, and nod the neck side to side from one shoulder to the other. Do this for 10 minutes 2 or 3 times daily. This will help the pain in your neck from getting severe.
- You can even rotate your arms in clockwise and counter-clockwise directions, and fold and unfold your fists at regular intervals to control pain.
- Also, do low-impact aerobic exercises like swimming or brisk walking for 30 minutes at least 5 times a week.
- You can also enjoy cycling on a regular basis. However, make sure to keep your back straight while cycling.
Note: If the pain becomes severe while doing any kind of exercise, stop doing it and consult your doctor.
2. Hot and Cold Compresses
Another easy way to deal with neck pain due to cervical spondylosis is alternating hot and cold compresses on the affected area. Hot compresses will improve blood circulation and relax sore muscles. Cold compresses will reduce swelling and inflammation.
- To make the hot compress, wrap a hot water bag in a thin towel.
- To make the cold compress, wrap a few ice cubes in a thin towel.
- Place the hot compress on the affected area for 2 to 3 minutes.
- Remove it and apply the cold compress for 1 minute.
- Repeat the process for 15 to 20 minutes.
- Follow this simple remedy a few times daily until you get relief.
Note: Do not apply hot compresses if the affected area is red and irritated. Avoid cold compresses if you have circulatory problems.
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