Cervical Radiculopathy:
Anatomy, Risk Factors, and Prevention

Cervical radiculopathy is a condition that affects the nerve roots in the neck, causing pain, weakness, and numbness in the arms and hands. It can be caused by a variety of factors, including injury, degenerative changes, and spinal conditions. In this article, I will talk about the anatomy, biomechanics, and function of the cervical spine, causes and risk factors for Cervical Radiculopathy, and what you can do to keep your cervical spine healthy.

The cervical spine consists of seven vertebrae, which are numbered C1 to C7. The vertebrae are separated by intervertebral discs, which act as shock absorbers and allow for movement of the spine. Each vertebra has a bony projection called a spinous process, which can be felt at the back of the neck.

The nerve roots in the cervical spine exit the spinal cord through small openings called foramina. These nerve roots are responsible for transmitting signals from the brain to the arms and hands. Any injury or compression of the nerve roots can cause pain and other symptoms.

The cervical spine is designed to support the weight of the head and allow for a wide range of motion. It is capable of flexion, extension, rotation, and lateral bending. The joints between the vertebrae are called facet joints and are responsible for providing stability and controlling movement.

The muscles surrounding the cervical spine also play a crucial role in its function. The muscles in the front of the neck, including the sternocleidomastoid and scalene, help to flex and rotate the neck. The muscles in the back of the neck, including the trapezius and levator scapulae, help to extend and rotate the neck.

Risk Factors for Cervical Radiculopathy

Cervical radiculopathy is caused by compression or injury to the nerve roots in the cervical spine. This can occur due to a variety of factors, including herniated discs, bone spurs, and degenerative changes. Injury or trauma to the neck, such as whiplash or a sports injury, can also cause cervical radiculopathy.The symptoms of cervical radiculopathy vary depending on the location and severity of the nerve root compression. Common symptoms include pain, weakness, and numbness in the arms and hands. Tingling and a "pins and needles" sensation may also be present. In severe cases, cervical radiculopathy can cause loss of sensation and muscle weakness. There are several risk factors that can increase a person's likelihood of developing Cervical Radiculopathy. Following, here are 5 of them.

1. Age

As we age, the discs in our cervical spine begin to degenerate and lose their cushioning ability. This can cause the discs to bulge or herniate, which can put pressure on the nerves in the neck and lead to cervical radiculopathy. Age-related changes in the bones and joints of the neck can also contribute to this condition.

2. Neck Injuries

Injuries to the neck, such as whiplash or a sports-related injury, can cause damage to the cervical spine and increase the risk of cervical radiculopathy. This is because the force of the injury can cause the discs to bulge or herniate and put pressure on the nerves.

3. Poor Posture

Poor posture, such as slouching or holding the neck in an awkward position for long periods of time, puts excess stress on the cervical spine and can cause the muscles in the neck to become tense and tight. This can put pressure on the nerves in the neck and increase the risk of cervical radiculopathy.

4. Repetitive Movements

Activities that involve repetitive motion of the neck, such as using a computer or performing manual labor, can cause wear and tear on the cervical spine and increase the risk of cervical radiculopathy. Over time, this repetitive motion can cause the discs to degenerate and put pressure on the nerves.

5. Genetics

Some people may be more predisposed to cervical radiculopathy due to genetics. Certain genetic factors can contribute to the development of conditions such as degenerative disc disease, which can increase the risk of cervical radiculopathy.

Prevention Measures against Cervical Radiculopathy

Cervical radiculopathy can be caused by various factors, including aging, herniated discs, and spinal stenosis. However, there are several measures you can take to prevent cervical radiculopathy. Here are the best prevention measures to avoid cervical radiculopathy.

Maintain Good Posture

Good posture is essential to prevent cervical radiculopathy. When you have poor posture, the muscles in your neck and upper back are strained, which can lead to nerve compression. Therefore, it is important to maintain good posture when you are sitting, standing, or sleeping. Keep your shoulders back and down, your chin tucked in, and your back straight. When you are sleeping, use a pillow that supports your neck and keeps your spine aligned.

Exercise Regularly

Exercising strengthens your muscles to support your cervical spine. Stretching helps to regulate muscle tone and keep your spine flexible. Exercises should target the trapezius, rotator cuff muscles, chest, and core muscles. Only exercises when free from pain. Start slowly and increase volume and intensity over time.

Take Frequent Breaks

If you spend long hours working on a computer or sitting at a desk, taking frequent breaks can help prevent cervical radiculopathy. When you sit for long periods, the muscles in your neck and upper back can become stiff and strained, which can lead to nerve compression. Taking breaks every hour to stretch, walk around, or change your posture can help reduce the risk of nerve compression.

Use Proper Lifting Technique

Improper lifting techniques can put a strain on your neck and upper back muscles, leading to nerve compression. Therefore, it is important to use proper lifting techniques when lifting heavy objects. Stand close to the object, bend your knees, and lift with your legs instead of your back. While lifting, engage your core muscles and keep your back straight. Avoid twisting your body while lifting and ask for help if the object is too heavy.

Maintain Healthy Body Weight

Excess weight can put a strain on your spine, neck, and upper back muscles, leading to nerve compression. Therefore, maintaining a healthy weight is essential to prevent cervical radiculopathy. Eat a balanced diet that is rich in fruits, vegetables, and lean protein, and avoid foods that are high in fat and sugar. Exercise regularly to burn calories and maintain a healthy weight.

Top Prevention Exercises against Cervical Radiculopathy

Cervical radiculopathy can be a painful and debilitating condition. However, by following these prevention measures, you can reduce your risk of developing this condition. Maintaining good posture, exercising regularly, taking frequent breaks, using proper lifting techniques, and maintaining a healthy weight are all essential to prevent cervical radiculopathy. There are exercises to strengthen and mobilize your cervical spine. Here are some of them.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Chin Tuck

Sit or stand with your back straight and shoulders relaxed. Gently retract your chin by tucking it in towards your neck without tilting your head. Hold for a few seconds, then release. Repeat 10-15 times.

Chin tucks help strengthen the deep neck flexor muscles and improve cervical spine alignment. By promoting better posture and reducing forward head posture, this exercise can alleviate stress on the cervical nerves and reduce the risk of cervical radiculopathy.

2. Neck Retraction

Sit or stand with your back straight and shoulders relaxed. Slowly draw your head straight back, as if you're trying to make a double chin. Hold the position for a few seconds, then return to the neutral position. Repeat 10-12 times.

Neck retractions target the deep neck flexors and help improve cervical spine alignment. This exercise strengthens the muscles that support the cervical spine, reducing the risk of nerve compression and cervical radiculopathy.

3. Shoulder Blade Squeeze

Sit or stand with your back straight. Squeeze your shoulder blades together without shrugging your shoulders or arching your back. Hold for a few seconds, then release. Repeat 10-15 times.

Shoulder blade squeezes help improve posture and strengthen the muscles in the upper back and neck. By promoting proper alignment and reducing tension in the neck and shoulder region, this exercise can prevent excessive stress on the cervical nerves and reduce the risk of cervical radiculopathy.

4. Shoulder Rolls

Sit or stand with your back straight and shoulders relaxed. Roll your shoulders forward in a circular motion, then reverse the direction. Perform 10-12 repetitions in each direction.

Shoulder rolls help relieve tension in the neck and upper back. This exercise promotes mobility in the shoulder girdle, improving overall posture and reducing the risk of nerve compression in the cervical spine.

5. Neck Side Bends

Sit or stand with your back straight and shoulders relaxed. Gently tilt your head towards one shoulder, bringing your ear closer to your shoulder without lifting your shoulder. Hold the stretch for 15-20 seconds, then repeat on the other side. Perform 2-3 stretches on each side.

Neck side bends stretch the muscles on the sides of the neck, promoting flexibility and reducing muscle tightness. This exercise helps maintain proper neck alignment, reducing the risk of nerve compression and cervical radiculopathy.