Spondylitis Cure Yoga
9. Staff pose – The staff pose strengthens your core, improves posture, and stretches your neck and shoulders. Yoga International offers instructions and breathing tips to help you get the most out of this stretch. AS is an inflammatory condition. The inflammation may cause some of the vertebrae in your lower back to fuse together. It may also affect other areas, such as the:
areas where bones attach to tendons and ligamentscartilage between your breastbone and ribship and shoulder jointsjoint between the base of your spine and your pelviseyesheels
AS symptoms may be sporadic. They may get worse or improve at times. Lower back pain is the hallmark symptom of AS. Other symptoms may include:
stiffness in your lower back and hips worsening pain and stiffness in the morning or after periods of inactivitybuttock paindifficulty breathing deeplyred eyesblurred visionlight sensitivityhunched posture
Advanced AS may involve the cardiovascular and pulmonary systems. Learn more: Tips for beating ankylosing spondylitis fatigue » It’s not clear what causes AS. It does have a strong genetic disposition, though. The condition is diagnosed through a physical exam, blood tests, and radiologic tests, such as X-rays.
you’re a manyou’re an adolescent or young adultyou have a family history of AS
AS is a chronic condition, and there isn’t a cure. Treatments are aimed at managing the disease by relieving pain and preventing spinal defects. Treatment options include natural remedies and medication, such as:
over-the-counter NSAIDs to reduce inflammationmedications that block inflammation-causing TNF proteins physical therapy and yoga to increase range-of-motion, flexibility, and posturejoint replacement surgery and spinal surgery
The National Ankylosing Spondylitis Society (NASS) of Britain recommends yoga to help relieve AS pain. Yoga may also improve your range-of-motion and flexibility. But its benefits don’t stop there. Yoga’s deep breathing promotes ribcage expansion to improve breathing.
It also relieves stress and helps you relax. Keep in mind that some yoga poses may be difficult or even painful at first. But don’t give up! Take it slow and easy, and listen to your body. Some mild pain is normal during or after the first few times you do yoga stretches. If pain is severe, stop the movement.
Some forms of yoga are more intensive than others. For example, Bikram yoga is practiced in a heated, humid room. Ashtanga yoga and Vinyasa yoga are more fast-paced. If you’re considering taking a yoga class, you may want to start with Hatha yoga. This type is slower-paced and concentrates on stretching.
- 1 Is yoga good for cervical spondylitis?
- 2 Can exercise cure spondylosis?
- 3 Is yoga or pilates better for spondylitis?
- 4 Can I lift weights if I have spondylitis?
- 5 Does spondylitis get worse with age?
- 6 Which yoga should be avoided in cervical spondylosis?
- 7 What should I avoid with cervical spondylosis?
Is yoga good for cervical spondylitis?
Yoga exercises for cervical spondylosis – Yoga is a natural and holistic remedy for cervical spondylosis. A regular practice of this ancient science leads to a flexible body, calm mind and a positive attitude towards life. Under the expert guidance of a Sri Sri Yoga teacher, you can learn how yoga asanas that can alleviate the pain.
- Bhujangasana (Cobra Pose)
- Ardha Matsyendrasana (Sitting Half-Spinal Twist)
- Dhanurasana (Bow Pose)
- Marjariasana (Cat Pose)
- Setu Bandhasana (Bridge Pose)
- Matsyasana (Fish Pose)
Can exercise cure spondylosis?
Head tilt (side-to-side) stretches –
- Sit in a chair with the neck and back straight.
- Slowly tilt the neck toward the shoulder, leading with the ear.
- Gently tense the neck muscles.
- Hold for 5–10 seconds, return to the center, and repeat on the other side.
- Repeat 2–4 times.
These exercises can help moderate the condition’s impact and alleviate pain or feelings of stiffness. However, they will not cure cervical spondylosis. Alongside exercises, individuals can take some steps at home to relieve symptoms. Most people can use over-the-counter drugs that do not need a prescription.
- Physical therapy: This can help a person regain mobility, work around injuries and pain, and become more physically active.
- Prescription medications: These may help treat neck tightness and spasms. They may include antidepressants or muscle relaxants such as cyclobenzaprine,
- A heated pad or cold pack: These can provide pain relief when the neck muscles become sore.
- A soft neck brace: This can temporarily relieve pain if a person wears it for short periods. However, long-term use can result in weaker neck muscles.
- Disease-modifying agents : If a person has RA, doctors may recommend these drugs as an initial treatment.
- Injections: Injections, such as a corticosteroid injection or a spinal epidural, may help pain that does not respond to other interventions. Examples of steroid injections include a trigger-point injection or a facet joint injection.
- Infection treatment: If a person has infectious arthritis, a doctor will prescribe medication to treat the underlying infection.
These remedies may only work for less severe cases. People with severe neck pain should visit a doctor. A doctor may recommend surgery if symptoms progress due to myelopathy or radiculopathy. Myelopathy is the compression of the spinal cord, and radiculopathy is the compression of the root nerve. Surgeries that may help certain forms of cervical arthritis include:
- discectomy to remove herniated discs
- bariatric surgery when a person’s weight affects their arthritis
- spinal fusion, which reduces pressure on the root joints and the spinal cord
Research on the benefits of surgery has shown mixed results. For this reason, healthcare professionals advise discussing the risks and benefits of surgery and considering other treatments first. Many different conditions can cause neck and back pain, A person cannot reliably self-diagnose osteoarthritis.
- there are signs of an infection, such as a fever or feeling sick, alongside neck pain
- symptoms do not improve after a few days of self-care
- arthritis treatment is not working or is causing painful side effects
- a person’s symptoms suddenly worsen
Cervical spondylosis causes a range of symptoms. The symptoms and the outlook can be unpredictable. For many people, self-care strategies and lifestyle changes may ease symptoms and prevent arthritis from worsening. When self-care does not work, a doctor may prescribe medication, physical therapy, or other treatments, such as surgery.
Can you reverse spondylitis?
There’s no cure for ankylosing spondylitis (AS), but treatment is available to help relieve the symptoms. Treatment can also help delay or prevent the process of the spine joining up (fusing) and stiffening. These treatments can also help if you have non-radiographic axial spondyloarthritis. In most cases treatment involves a combination of:
exercise physiotherapy medicine
Is running good for spondylitis?
Aerobic exercise like running helps you maintain your body weight and your breathing capacity. – “Get up and get moving” has become a widespread health mantra, and physical activity is especially important if you have ankylosing spondylitis (AS), Experts tend to agree that medication alone isn’t enough to manage the disease.
- For all forms of arthritis, if you don’t stay active, you become deconditioned and lose muscle, which leads to less support for the joints and increased pain,” says John Andrew Flynn, MD, a professor of medicine at the Johns Hopkins School of Education in Baltimore.
- People with any type of arthritis, Dr.
Flynn says — including AS — should get as much physical activity as possible. Here are seven ways that exercise can help with ankylosing spondylitis symptoms, Many people with AS experience back pain that is somewhat relieved by changing their posture, but this relief is inevitably temporary — and postural changes can end up causing even more pain, according to the Spondylitis Association of America (SAA),
- When you’re in pain, you bend forward to relieve yourself,” says Janice McInnes, MPH, a physical therapist at the center for adults with pediatric rheumatic illness at Brigham and Women’s Hospital in Boston.
- Over long periods of time, you can lose your posture.” Swimming is an ideal exercise for maintaining good posture, McInnes says.
And any exercise that strengthens your core muscles (the abdominal and back muscles that help support the spine), such as Pilates, can make it easier to maintain good posture, according to the SAA. RELATED: 9 Yoga Poses for Ankylosing Spondylitis 98
Is yoga or pilates better for spondylitis?
Could Pilates, the body-conditioning program created by Joseph Pilates in the 1920s, help you manage the symptoms of ankylosing spondylitis ? The answer may be “Yes.” Regular exercise and proper posture are key recommendations for people who have ankylosing spondylitis, according to the Spondylitis Association of America (SAA).
- Pilates can help with that — and more.
- Pilates is a movement system designed to promote strength and flexibility through spinal articulation, proper breathing, alignment, focus, concentration, and control via training the body’s core musculature,” explains Shannon Foley, owner of EnCore Pilates in Gainesville, Florida, and a physical therapist, athletic trainer, and Pilates instructor who has worked with people with ankylosing spondylitis.
A review of existing research published in February 2018 in the journal Archives of Physical Medicine and Rehabilitation found that exercise, including Pilates, reduced pain and other symptoms in people with ankylosing spondylitis. “Pilates is an excellent low-impact exercise for people with ankylosing spondylitis as it can be programmed to focus on spinal mobility, muscle strengthening, and flexibility, as well as focused directional breathing to promote rib cage mobility,” Foley notes.
- Pilates exercises are very specific, yet can be personalized, so Foley emphasizes the importance of finding a Pilates instructor who has the training to know which exercises will help you achieve your goals — and including them as part of your ankylosing spondylitis care team.
- Ask potential instructors about their certification as well as their experience working with people who have ankylosing spondylitis.
If they don’t have experience with the condition, ask if they’re willing to learn about it and help you make modifications in the routine as you get stronger and more flexible.
Can I lift weights if I have spondylitis?
3. Myth: Exercise makes it worse – If you’re experiencing back pain, your instinct may be to avoid physical activity. You probably should avoid heavy lifting and other activities that strain your back. The flip side of that is the right kind of exercises can make you feel better right now and in the long run.
In fact, exercise is an important part of AS treatment and it can help preserve flexibility. Before starting a new exercise routine, talk with your doctor about which exercises are best for you. Then, start with something easy and gradually build up your routine. Consider consulting with a physical therapist or personal trainer familiar with AS.
They can show you how to perform exercises safely and effectively. Once you gain confidence, you can work out on your own. Strength training can help build muscles to assist in supporting your joints. Range-of-motion and stretching exercises improve flexibility and ease stiffness.
Does spondylitis get worse with age?
Although ankylosing spondylitis is a progressive disease, meaning it tends to worsen as you age, it can also stop progressing in some people.
Which yoga should be avoided in cervical spondylosis?
Yoga Treatment for Cervical Spondylitis The cervical spine is the spinal column of the neck, made up of seven small circular bones or vertebrae stacked on top of each other. In between each vertebra is the intervertebral disc which acts as a shock absorber and allows movements of the spine.
Muscles and ligaments are attached to the vertebrae, and nerves of the spinal column run down the vertebrae to the shoulders, neck, arm & the upper chest. Disease What is cervical spondylitis? As we age, the bones & cartilage that make up our spine and neck gradually deteriorate, causing thinning of the space in intervertebral discs due to loss of gel lubricating the disc.
Stiffness and the immobility of the spine increase. Sometimes, irregular bony outgrowth of spurs call osteophytes, are formed to increase the surface area stabilizing the vertebral joints. This process of degeneration of the spine can only be detected on X-rays.
- They can show any narrowing of spaces, obstructing blood flows to spinal column and rear portion of the brain.
- Bone spurs may compress on cervical nerve roots causing swelling, resulting in aches & pains in the neck, upper back and the arms.
- Causes Cervical spondylitis can be developed with just a jerk, such as stopping the car when driving.
Prolonged periods of sitting postures with the neck bending down, such as sewing, reading, or a job involving paper work, and even the habit of using high pillow during sleep may also affect the condition. Symptoms Symptoms include muscle spasms, causing stiffness in the neck region, and restricting movements of the neck and head.
- Spasms of muscles affect blood supply to the brain, resulting in tension headaches & postural tension.
- Numbness, tingling sensations, and pain in arms or fingers, giddiness, and ringing in the ears may also be experienced with compression of nerve roots.
- Treatment & Limitation In our daily life, forward bending of neck is unavoidable when we sit, eat, work, drive, etc.
Neck pain to many people may mean mere muscle tension due to stress or strain. Signs of degeneration of the cervical spine may not be visible until later in our life when the condition worsens and diagnosed by an imaging test, i.e. x-ray. To reduce the pains, stiffness or muscle spasm, treatments are sought.
- They include the use of analgesics and muscle relaxants, and in more severe cases, injections.
- Furthermore, shortwave diathermy receiving current helps relax the muscles & relieve the pain, and cervical traction.
- Neck braces may be used to steady the neck.
- If both the above treatments fail, surgery is required to decompress the nerves.
Treatments mentioned above give temporary relief, may have side effects, or cause more pain after the treatment, according to patients. Also, these treatments will be costly. Yogic Management Switching to yoga to treat early stages of cervical spondylitis not only saves money, the patient doesn’t need to worry about unpunctuality in taking medicines.
- Asanas – Strengthen & improve flexibility of neck & back muscles, promote blood circulation to spine.
- Pranayama – More prana is directed to all parts of the body, relaxing all muscles and calming the mind.
- Meditation – One pointed awareness to our breathing and affected areas helps in healing and relaxing both our body & mind.
- Shatkarmas – Purification process that clears blockages of prana in the energy channels in our pranic body, thereby attaining purification and balance, physically and mentally.
- Omkar – The use of energy by means of sound as vibration to heal and calm the body & mind.
- Diet – If the right diet intake is followed strictly with understanding of the disease, worsening of the condition will be reduced or prevented.
- Lifestyle recommendations – This part may share some recommendation in Do’s & Dont’s below.
Others – apply mud on the head for 30 minutes. kati basti on affected area with sanjeevan oil can relieve muscles pains caused by cervical spondylitis. Contra Indications Asanas – Sufferers of cervical spondylitis are prohibited from any forward bending asanas as well as inverted poses such as savangsana, halasana etc.
- As they both put strain or pressure on the neck where the vertebrae get closer, these asanas will cause in further compression of the nerve roots, causing more pain.
- Pranayama – Fast breathing, Chandra Bheda, and Bhastrika are prohibited, and should never incorporate khumbaka with any pranayama.
- Avoid Vaman dhouti and Shankha Prakshalana whether it is laghoo or poorna.
Bandhas – Jalandhara bandha is definitely not recommended as it demands forward bending of neck locking the chin to the chest. Diet – Avoid non-vegetarian food, hot, spicy or fried food, or sweet products made of flour such as buns, cakes, muffins or any cold substances.
- Do’s & Don’ts
- • When there is a need to turn to the side or to the back, first turn your body with your feet.
- • When getting up from lying down, turn to one side first, and use support from your arms.
- • Take rest after prolonged periods of sitting while holding the head in the same position, such as watching TV, working on the computer, driving, etc.
- • Do not bear weight on neck or back, such as lifting weights at a gym.
- • Prevent high impact activities, such as running.
- • Avoid any rocky roads when travelling.
- • Use firm mattress.
- • Practice yoga consistently.
- • Have patience and perseverance with practice.
- • Lie in shavasana in between poses.
- • Avoid massage with deep pressure.
- • Morning walks give some relief, but protect the neck from cold weather.
- • Have meals before noon from 10am, and before 7pm before 5pm where digestive fire or energy is at at its best for digestion.
- • Do not snack in between meal times.
- • Fast once at week.
- General program for the patient
- Patient has to take note that:
- • Each movement must be slow, comfortable and steady.
- • Patent should not strain to get into posture if it is difficult.
- • Every movement or each asana has to incorporate in breathing and concentration on neck or muscle parts that are working.
- • No forward bending or bending the neck down under all circumstances.
- • Lean against the wall for support if sitting or standing is not comfortable.
- • May use thin pillow to support the shoulder while in supine position.
- • Support chin on the mat or turn to the side while in prone position.
- • Lie in shavasana or any relaxation pose at anytime if feeling tired.
|Duration (min)||Program||Description||Benefits||Option or Variation|
|20||Basic Movement||Arm, neck, wrist, fingers, shoulder movements||Slow movements. Strengthens & release tension|
|10||Vajrasana Series||Stretches & loosens the spine, relaxes the entire back region, encourages deeper breathing||Do not strain, do to one’s capacity. Hands may support chin or may use elbow to support the chest while in bhujangsana|
|5||Ardha Matsyendrasana (half spinal twist)||Seated with one leg over the knee of the other leg.||Releases tension of the back and neck.||One leg can be kept straight, while keeping another leg crossed over the knee of another. Hand can wrap around the bent knee.|
|3||Dhanurasana (Bow pose)||Prone||Improves blood circulation; ligaments, muscles & nerves are activated & removes stiffness. Frees nervous energy in the cervical, and improves respiration.||Do not strain the back or neck while get into the pose. Upper back can feel stress after legs are lifted. Simpler form can be done, there is no need to lift the thigh. Make sure neck is not bent downwards. Concentrate on breathing.|
|3||Shalabasana (Locust pose)||Prone||Tones the back, stimulate the nerves.||Keep both hands by the side or under the thigh. Touch chin to floor to support weight of upper body while lifting the legs at the back.|
|3||Makarasana (Crocodile pose)||Prone||Relaxes the entire back.||Turn neck to one side instead of touching forehead to floor.|
|5||Gomuktasana (Cow’s face)||Seated with legs folded with both knees on top of each other, clasp hands behind back.||Relaxation pose Removes tiredness, tension, stiffness in shoulders & back. Opens chest area to enable maximum breathing capacity, increasing energy, awareness.||Can use a towel to hold if hands behind cannot be clasped together.|
|5||Arkana Dhanurasana (Bow & arrow)||Standing||Works deep into muscles of neck & upper back which accumulate tensions causing stiffness and pain. The act of relaxing & tensing relaxes the muscles.|
|3||Tadasana, Tiryak Tadasan||Standing||Relaxes the entire back||Stand with both legs open hip width apart for easier balancing|
|5||Sheetali/Shitkari Purek Brahmari Rechak||Sheetali/Shitkari is a soothing breath that tranquilizes the mind. It induces muscles relaxation. Brahmari relieves stress and tension that cause aches & pains in the back.|
|3||Ujjayi without kumbhak||Tranquilizing breathing, soothes nervous system and calms the mind.|
|Jala Neti (do at least once a week)|
|Yoga Nidra (Once a day for about 30-40 mins)|
Research related to the treatment of the disease with yoga techniques Refer to Yoga Mimansa, the Scientific Journal of Kaivalyadham, Vol 30, No.4.1, on New dimension in the diagnosis and yogic treatment of Cervical Spondylitis Spondylosis, by Dr Rakesh Giri.
- The findings revealed that muscular imbalance:
- • Causes inequality of finger tips of patients on both the hands
- • The side of body with shorter fingers (hereby we call it –ve side) has shoulder that is elevated due to shortening of muscles.
- • While the shoulder on the other side (+ve side) was found to be “lower” due to undue stretching of muscles & ligaments.
- • Numbness or tingling sensation on the arms and fingers on the –ve side due to less blood flow.
The inequality of hands along with other signs & symptoms of cervical spondylitis such as gastric disorders such as constipation, acidity, cough, heart ailments was considered as criteria in diagnosis. One observation found in in accordance with Swara Yoga is that patients with a short left side has predominant flow of breath through the right nostril.
They showed tendency of dislike for hot or heating food like tea, coffee, ginger, garlic, hot weather, and has a liking for cold potency like ice cream, radish, curd, buttermilk. Likewise, patients with the shorter right side were found to be on the reverse. Techniques to Correct Muscular Imbalance Patient was asked to stand with spine straight and hold the hands at the back by bringing the +ve arm up (elbow pointing up to ceiling), and -ve arm (elbow pointing down).
Such posture is like the hand posture done in Gomuktasana. Patient was asked to bend backwards and hold on for about 30 secs. Repetition of postures about 3-5 times til the equality of hands are reached.
- Assistance was given to patient by pulling a backward pull the upper +ve arm, and an upward pull to the -ve arm in aiding the revival of equality of hands caused by muscular imbalance.
- Asanas taught to improve the curvature of the spine included:
- 1) Bhujasana (with or without support of arm)
- 2) Ustrasana
- 3) Dhanurasana
- 4) Shashankasana
- 5) Kati Bhujangasana
- and a few modifications to original pose not mentioned here, due to different asana names used by author, pose unknown.
- With this, patients were required to practice shavasana in between the asanas and also yoga nidra has to be practiced everyday to relieve tension.
- Dietary Instructions:
To overcome muscular weakness, patients are advised to include calcium, iron & vitamins rich diet. However, they were permitted to take Homeopathic/Ayurveda medicines prescribed for deficiency in calcium, iron & vitamins.
- The results:
- 1) Symptoms of muscular imbalance was relieved within 24-48 hours.
- 2) X-ray was taken at end of camp confirming that 10 patients were cured of cervical spondylitis.
- 3) 6 patients had only 70-780% relieve of their muscular or ligaments injuries, but cured after 8 weeks of yogic treatment.
4) 3 patients had only 60% relieve on the sign & symptoms due to their irregular attendance to classes, as well as nature of their profession. But their problem was cured at end of 8 weeks of yogic practices.5) 1 patient, who had deficiency in calcium and iron, and also accidental injury, reported a 60-80% recovery after 3 months of yogic practices. : Yoga Treatment for Cervical Spondylitis
What should I avoid with cervical spondylosis?
DOs and DON’Ts in Managing Cervical Spondylosis: –
DO rest, immobilize your neck, and take medicines (analgesics and antiinflammatory drugs) as directed for acute pain. DO exercises that focus on active neck motion and strengthening. DO gently stretch and bend your neck. DO maintain good posture while sitting and walking. DO wear a seat belt when in a motor vehicle. DO minimize trauma to your cervical spine. DO avoid contact sports. DO exercise regularly and keep to your ideal body weight. DO call your health care provider if rest and medicine don’t help pain. Call immediately if you have sudden muscle weakness or paralysis. DO call your health care provider if you have medicine side effects. DO call your health care provider if you have trouble walking, are weak, or cannot move your limbs.
DON’T have spinal manipulations if you have acute pain. DON’T make your neck “pop.” DON’T slouch in a chair or bed. DON’T do strenuous activities until your health care provider says you can. DON’T resume driving until you’re pain free without pain drugs.
FOR MORE INFORMATION Contact the following sources:
North American Spine Society Website: http://www.spine.org American Academy of Orthopaedic Surgeons Tel: (847) 823-7186 Website: http://www.aaos.org
Copyright © 2016 by Saunders, an imprint of Elsevier, Inc.