Treating Spondylosis With Exercise
Intense exercise isn’t necessary to treat pain from spondylosis. A 10-minute daily walk or light exercise around your house can go a long way toward relieving chronic pain.
Exercises focused on core muscles can help reduce pressure on the spine. Chin tucks, shoulder blade squeezes, head-tilt stretches and head turns can improve range of motion and flexibility. Strength-training exercises that target your core and upper body can help build muscles needed to support your spine and encourage proper alignment.
Always listen to your body. As with any new exercise routine, your pain level may increase slightly for a short amount of time as your body adapts. Taking medication prescribed by your doctor may alleviate any discomfort.
As your body gets used to the exercises, your pain should subside. If your pain worsens, you experience new pain or something just feels “off,” stop the exercise and tell your health care provider right away.
In addition to regular exercise, follow these tips to prevent and decrease back and neck pain:
- Avoid sitting for long periods of time. Take regular breaks to stretch and walk around.
- Choose chairs with good back support.
- Eat a well-balanced and nutritious diet.
- Maintain a healthy body weight.
- Practice straight posture while walking, sitting or standing.
- Sleep on your side, rather than your back or stomach.
Offering Advanced Support & Education
Houston Methodist physical and orthopedic therapists teach you stretching and strengthening exercises to ease your symptoms. We can also show you ways to incorporate good ergonomic practices for your work and personal life.
Our physical therapists pinpoint weak muscle groups and recommend specific exercises targeting those areas. They also offer massage, dry needling and other nonsurgical treatment options to help you heal. Our therapists can help get you back to your everyday routine and the activities you enjoy.
Learn more about physical therapy >
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When you’re in pain, your first thought is probably to take a pain reliever, get some rest and try some ice or heat. But if the pain continues despite these easy at-home remedies, it might be time to consider physical therapy.
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Degeneration and wear-and-tear in the spine can lead to a variety of painful musculoskeletal problems. As common as back pain is, there’s good news: It's never too late to get active, and even light exercise can help relieve back pain.
Convenient Spine Care Locations Across the Greater Houston Area
Across Houston, our patients have access to our expert neck, back and spine specialists so that you can get the best possible care personalized for your needs — without traveling far from home. Explore our footprint of locations in the greater Houston area and suburbs below.