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Stretching Exercises for Spondylosis

Arthritis, or inflammation of the joints, can be very painful. Spondylosis, which is arthritis in the spine, can be especially debilitating because the spine is engaged in virtually every movement you make. Stretching exercises can gently lengthen the spine to alleviate spondylosis pain.

  1. Neck and Arms

    • Remember that the spine extends all the way up to the base of the skull and that it shifts with the movement of your arms. Do exercises that engage the neck and arms in order to fully stretch the upper spine. An example of a good stretch for the neck is to let your chin fall completely down to your chest as far as you can, hold for several seconds, and then bring your head slowly back up. You also can do this exercise to the sides, tilting your ear toward your shoulder without leaning. These are known as forward and side flexions. An exercise for the spine that uses the arms is to put your arms out in front of you, palms facing each other, and then lift your arms all the way up so they line up with the ears.

    Lumbar Flexion, Extension, and Rotation

    • Your back does not just move in one direction. It moves forward and back, but it also has the ability to twist. Relieving spondylosis pain, especially in the lumbar region, thus requires you to do back stretches that incorporate a full range of motion. For forward flexion, lie on your back and simply bring your knee up to your chest as much as you can. You can do this with one knee at a time or with both. For rotation, sit on the floor with your feet crossed and knees bent. Hold both arms out level with your shoulder and gently turn in one direction. Come back to the center and repeat in the opposite direction. For extension, lie in a prone position and slowly push your upper body up off the floor while looking at the ceiling.

    Legs

    • Tight muscles in the hips and legs (particularly the hamstrings) can pull the spine out of alignment and worsen spondylosis pain. Stretch the muscles of the legs by lying on your back and then lifting your leg up toward the ceiling. Another great exercise that works the lower back and the hamstrings at once is to sit with feet slightly apart and then reach slowly for your toes.

    Considerations

    • Stretching exercises may be more effective if you massage your muscles prior to the exercises. Massage stimulates blood flow to the tissues, thereby warming up the muscles and releasing tension a bit before they are worked. Use this technique in conjunction with, not as a substitution for, your warm-up. Additionally, hot and cold treatments after stretching may help relax back and neck muscles and reduce inflammation. Lastly, exercises that strengthen and stabilize the spine, such as pelvic tilts and bridges, can supplement stretches.

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