Cervical spine spur exercises recommended by doctors help treat issues related to cervical bone spurs. For office workers, the habit of leaning the head forward while working on the computer frequently puts significant pressure on the neck, easily leading to fatigue, neck pain, and even the risk of more serious problems. Join Optimal365 to explore 6 exercises that effectively reduce impacts on the neck, easy to perform at home.
Neck Flexion Exercise to Reduce Neck Muscle Tension
Effects: The neck flexion exercise to reduce neck tension stretches the spine and nerve ligaments, thereby reducing compression on the damaged vertebrae. Performing this cervical spine spur exercise regularly will effectively improve pain and numbness symptoms.
How to Perform:
- Step 1: Flex the head forward, then slowly tilt the neck back.
- Step 2: Repeat this movement 5 times.
Neck Rotation Exercise
Effects: Impacts the entire cervical vertebrae, muscles, ligaments, and nerves in the neck. This cervical bone spur treatment exercise helps patients reduce stiffness, fatigue, and neck pain.
How to Perform:
- Step 1: Stand or sit looking straight ahead, slowly rotate the head to the right so that the chin is almost parallel to the right shoulder.
- Step 2: Hold the above position for about 20 seconds, then return the head to the initial position.
- Step 3: Continue performing similarly but switch sides. Repeat this movement 4-5 times per side.
Head Tilt Exercise
Effects: Similar to the neck rotation exercise, the head tilt movement also improves muscle groups and nerves from the spine to the shoulders. Regular practice supports reducing pain and numbness in the shoulders and arms due to nerve compression.
How to Perform:
- Step 1: Sit straight, slowly tilt the head toward one shoulder to stretch the muscles on both sides of the neck.
- Step 2: Hold this position for 20 seconds, then switch to the opposite side.
- Step 3: Perform alternately on the left and right sides, 4 times per side until the muscles are relaxed and neck soreness is reduced.
Neck Turn Exercise
Effects: Another easy-to-perform cervical spine spur exercise is neck turning. Patients can perform this movement when feeling neck fatigue after standing or sitting working too long. The entire cervical spine region is impacted, helping reduce tension, stiffness, and neck pain.
How to Perform:
- Step 1: Sit still with a straight spine, then tilt the neck back until the gaze is directed toward the ceiling.
- Step 2: Slowly turn the neck to the right, move in a circle, and return to the initial position.
- Step 3: Perform the similar movement but turn the neck to the left side. Alternate sides, 3 times per side.
Neck Lift Exercise
Effects: Increases strength and flexibility for the neck area. This supports patients in reducing pain and fatigue, as well as improving mobility in the cervical spine region.
How to Perform:
- Step 1: Lie on your back, face toward the ceiling, knees bent, feet and shoulders touching the floor, arms relaxed at the sides.
- Step 2: Exhale, slowly lift the neck while keeping the back touching the floor.
- Step 3: Hold this position for 5 seconds, then lower the neck back to the initial position.
- Step 4: Repeat this movement about 3-4 times, then relax.
Shoulder Rotation Exercise
Effects: Shoulder rotation is a simple but effective cervical spine spur exercise for shoulder-neck tension, soreness due to prolonged standing, sitting work, or incorrect posture habits.
How to Perform:
- Step 1: Stand straight, arms extended horizontally at shoulder level, elbows bent, hands clasped on shoulders.
- Step 2: Keep shoulder blades steady, rotate elbows in a circle clockwise from front to back for about 30 seconds.
- Step 3: Continue rotating shoulders counterclockwise for about 30 seconds.
Building Lifestyle Habits to Support Cervical Bone Spur Treatment
In addition to regularly performing physical exercises for cervical spurs, patients should also build healthy lifestyle habits beneficial for the neck-shoulder area, specifically:
- Regularly exercise and play sports to strengthen bone and joint health and reduce neck pain and discomfort. Recommended cervical spur treatment exercises and sports include yoga, aerobics, walking, cycling, swimming,… If training with heavy equipment, have trainer support to ensure correct posture, straight shoulders-back, limiting spinal injuries.
- Choose good quality pillows with elasticity and appropriate height for sleeping. Avoid pillows that are too high or too hard, which affect the natural curve of the spine and compress cervical vertebrae.
- In cases of neck tension and soreness, patients can sleep without a pillow for a few nights to reduce the above symptoms.
- Avoid sleeping prone, invest in mattresses with good softness and elasticity for quality sleep, and develop the habit of getting enough sleep.
- During studying or working, ensure phones and computers are always kept at eye level, limiting head leaning and back hunching when using.
- Arrange work desk and chair with appropriate height to keep the back straight when sitting, thighs parallel to the ground, arms at right angles to the keyboard level.
- Limit the habit of carrying a backpack on one side or tilting shoulders and neck to hold the phone during calls. These movements can cause neck muscle tension, shoulder misalignment, and kyphosis.
Periodic Spine Check-ups and Screening: Essential in managing cervical bone spurs, helping monitor progression and treatment effectiveness. This allows doctors to assess the condition and detect complications or new symptoms early. Clinical evaluation, including neck movement checks and pain levels, along with imaging techniques like X-rays, provides accurate information on changes in vertebral and disc structures. Scheduling check-ups every 3 to 6 months is a common recommendation for effective treatment and appropriate advice.
Why Choose Optimal 365 Chiropractic for Cervical Bone Spur Pathology Treatment?
With many years of experience in the field, Optimal 365 Chiropractic Spine Musculoskeletal Therapy Center proudly ranks as a leading unit in treating musculoskeletal conditions in general and cervical spurs in particular, chosen by many patients. Especially with the 3 No commitment treatment process: No injections – No medications – No surgery.
At Optimal 365 Chiropractic, we have a team of top doctors from the US, with over 20 years of experience in Chiropractic, who will design personalized treatment regimens for each patient. The technical staff always works diligently, advises on healthy lifestyle habits, and provides detailed guidance on physical therapy exercises to help patients recover quickly, minimizing recurrence risk.
Additionally, Optimal365 Chiropractic is equipped with advanced medical devices featuring the latest therapy technology. This optimizes the recovery process and comprehensively improves musculoskeletal health for customers.
The above is a detailed guide to effective, easy-to-perform cervical spine spur exercises compiled by Optimal365 Chiropractic. You should maintain regular practice combined with a healthy diet and lifestyle to strengthen musculoskeletal strength and prevent cervical bone spur risks.
