PrognoHealth – Corporate Health & Wellness Specialist
Cervical Spondylosis
Spondylosis is a condition where the joints that form the backbone wear out, generally due to aging. When the cushions and joints of the spine are worn out, the spine loses its flexibility and becomes stiff. The bending of the spine for long periods puts increased pressure on these joints which tend to become stiff. Spondylosis is a degenerative disc condition, typically common among people aged 40 & above.
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The condition occurs mainly In the neck & Is known as cervical spondylosis. Sitting at the computer for hours, especially in a slouched position may cause more than just a backache. It can accelerate the normal wear and tear of your spine & cause spinal problems, such as cervical spondylosis at an early age.
Symptoms of cervical spondylosis
• Stiff and painful neck
• Lower back pain and tenderness
• Stiffness and difficulty in moving the back
• Numbness and weakness in one or both arms, hands, legs, or feet
• Nerve pinching
• Headaches and occasional giddiness when climbing the stairs
10 tips to protect your spine
* Take short, frequent breaks from the computer. Roll your shoulders in a circular motion ( clockwise ) with your hands straight along your body. Repeat this in an anti-clockwise direction. Do this five times.
* Sit up straight on and off every 10-15 minutes, periodically stand up, walk around and stretch every hour.
* Do regular stretching exercises.
* keep the top of the computer screen at eye level. This way you will be looking down at the screen at a 15 to 20-degree angle, which is less strenuous on the neck.
* Adopt a good sitting posture.
* Following a fitness schedule regularly will keep you fit and manage pain.
* if you have neck pain after sitting for long, try applying a hot or cold pack to your neck.
* Sit upright and make sure both the feet are on the elbows, knees, hips, and ankles are at a 90 angle.
* Place cushions against the back of the chair to support the lower back.
* When typing for prolonged periods, sit close to the table and rest the elbows on the table to relieve stress from the shoulders and neck.
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