Cervical Spondylosis:
Anatomy, Risk Factors, and Prevention

Cervical spondylosis is a degenerative condition that affects the cervical spine. It is a common condition that is associated with the aging process and can cause a range of symptoms, including neck pain, stiffness, and headaches. In this article, we will discuss the anatomy, biomechanics, symptoms, risk factors, and prevention measures for cervical spondylosis.

The cervical spine is the section of the spine that is located in the neck. It consists of seven vertebrae, each separated by an intervertebral disc. The cervical spine is responsible for supporting the head, which can weigh up to 11 pounds. Additionally, the cervical spine allows for a wide range of motion, including flexion, extension, rotation, and lateral flexion.

The intervertebral discs in the cervical spine are made up of a tough outer layer of cartilage and a gel-like center. These discs provide cushioning and shock absorption between the vertebrae, allowing for smooth movement of the neck.

The facet joints in the cervical spine are conjunctions between the vertebrae. They are responsible for guiding the movement of the spine. These joints are located on the back side of the spine and are lined with cartilage, which helps to reduce friction between the bones.

What Happens During Cervical Spondylosis?

Cervical spondylosis occurs when the intervertebral discs and facet joints in the cervical spine begin to degenerate. This degeneration can cause the discs to lose their elasticity and the gel-like center to dry out, making them less effective at absorbing shock. Additionally, the cartilage in the facet joints can wear down, causing the bones to rub against each other and resulting in pain and inflammation.

As the condition progresses, bone spurs can develop on the vertebrae, further reducing mobility and causing nerve compression. This compression can lead to a range of symptoms, including neck pain, stiffness, headaches, and weakness in the arms or hands.

Risk Factors for Cervical Spondylosis

Cervical spondylosis involves the wear and tear of the vertebrae, discs, and joints in the neck, leading to pain, stiffness, and reduced range of motion. While the exact cause of cervical spondylosis is unknown, several risk factors have been identified that contribute to its development. By understanding these risk factors, individuals can take preventive measures and seek appropriate physical therapy interventions to manage the condition effectively.

1. Age

Age is a significant risk factor for cervical spondylosis. As we grow older, the discs and joints in the neck undergo degenerative changes, resulting in the development of bony growths called osteophytes or bone spurs. These spurs can compress nerves and cause pain, or other symptoms associated with cervical spondylosis. The prevalence of cervical spondylosis increases with advancing age, particularly in individuals over 40 years old.

2. Occupation and Lifestyle

Certain occupations and lifestyle choices can increase the risk of developing cervical spondylosis. Jobs that involve repetitive neck movements, poor posture, or prolonged sitting, such as desk work or computer use, can contribute to the development of this condition. Similarly, activities that place excessive stress on the neck, such as heavy lifting or overhead work, may also increase the risk. Maintaining proper ergonomics, taking regular breaks, and engaging in exercises to strengthen the neck and upper back muscles can help mitigate these risks.

3. Previous Neck Injuries

Individuals who have previously experienced neck injuries, such as whiplash from motor vehicle accidents or sports-related trauma, are at a higher risk of developing cervical spondylosis. These injuries can accelerate the degenerative process in the cervical spine, leading to the earlier onset and more severe symptoms of the condition. Prompt and appropriate management of neck injuries, including physical therapy, can help minimize the risk of long-term complications.

4. Genetics

There is evidence to suggest that genetic factors play a role in the development of cervical spondylosis. Some individuals may inherit traits that predispose them to early degenerative changes in the cervical spine. Family history of cervical spondylosis or other degenerative spine conditions may increase the likelihood of developing this condition. While genetics cannot be changed, awareness of the risk can prompt individuals to adopt preventive measures and seek early intervention if necessary.

5. Smoking

Smoking has been identified as a modifiable risk factor for cervical spondylosis. Studies have shown that smoking can accelerate the degenerative process in the cervical spine by reducing blood flow to the spinal discs and compromising their nutrition. Smokers may experience more severe symptoms and faster progression of cervical spondylosis compared to nonsmokers. Quitting smoking can significantly reduce the risk and slow down the progression of the condition.

Prevention Measures Against Cervical Spondylosis

While cervical spondylosis cannot be prevented entirely, there are several measures that individuals can take to reduce their risk of developing the condition or slow its progression. Here are the best prevention measures to avoid cervical spondylosis.

Exercises Regularly

Regular exercise can help prevent cervical spondylosis by strengthening the muscles and ligaments in the neck and back. Exercise also helps maintain a healthy weight, which reduces the load on the spine. Exercises that strengthen the neck and back muscles are particularly effective in preventing cervical spondylosis and can be found at the end of this article.

Neck Stretching

Neck stretches can help alleviate tension and prevent the development of cervical spondylosis. Simple stretches like tilting your head from side to side, moving your head up and down, and rotating your head gently can help maintain the flexibility and range of motion in the neck. However, be sure to perform these stretches gently and slowly to avoid further straining the neck muscles. Keep you chin tuck!

Maintain Good Posture

One of the most important measures to prevent cervical spondylosis is to maintain good posture. Poor posture can put a lot of stress on the neck and spine, leading to wear and tear of the cervical discs and joints. To maintain good posture, ensure that your head is aligned with your spine when sitting or standing, and avoid slouching or hunching over. Use an ergonomic chair with good lumbar support when sitting for prolonged periods, and keep your computer screen at eye level to avoid straining your neck.

Take Breaks from Screen Time

Prolonged screen time can strain the neck and lead to the development of cervical spondylosis. Taking frequent breaks from screen time can help prevent this condition. Every 20 minutes, take a break from your screen and focus your eyes on something in the distance for at least 20 seconds. This helps reduce eye strain and also gives your neck and shoulders a break from being in the same position for an extended period.

Use Proper Lifting Technique

Improper lifting techniques can put a lot of stress on the neck and spine, leading to the development of cervical spondylosis. When lifting heavy objects, ensure that you use proper lifting techniques to avoid straining your neck and back muscles. Bend your knees and keep your back straight while lifting, and avoid twisting your spine while carrying heavy loads. If you are uncertain about how to lift a heavy object safely, seek help from someone who can assist you.

Top Prevention Exercises Against Cervical Spondylosis

Cervical spondylosis can cause discomfort and pain in the neck and shoulders, but there are measures that can be taken to prevent it from developing. Maintaining good posture, regular exercise, practicing neck stretches, taking breaks from screen time, and using proper lifting techniques are all effective ways to prevent cervical spondylosis. By incorporating these measures into your daily routine, you can protect your neck and spine from the natural wear and tear of aging and maintain a healthy, pain-free lifestyle. Incorporating specific exercises into your routine can help improve neck stability, strengthen supporting muscles, and promote proper posture. Let's explore some key exercises and their preventive benefits.

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 also focus on the deep neck flexor muscles and promote optimal cervical spine alignment. By encouraging a neutral head position and reducing the forward head posture, this exercise helps alleviate stress on the intervertebral discs and joints, preventing excessive wear and tear associated with cervical spondylosis.

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 flexor muscles, which play a crucial role in stabilizing the cervical spine. By strengthening these muscles, this exercise helps maintain proper alignment of the neck vertebrae, reducing the risk of abnormal movement and degenerative changes associated with cervical spondylosis.

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 target the muscles in the upper back, including the trapezius and rhomboids. These muscles provide support and stability to the neck and spine. By strengthening the upper back muscles, this exercise helps maintain proper posture and reduces the strain on the cervical spine, decreasing the risk of cervical spondylosis.

4. 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 relieving muscle tension. By improving neck mobility and reducing muscle imbalances, this exercise helps prevent abnormal stress on the cervical spine, decreasing the likelihood of degenerative changes associated with cervical spondylosis.