Osteoarthritis, or degenerative joint disease, is a common form of arthritis that can affect any joint in the body, including the neck, according to the Mayo Clinic. Arthritis of the neck can affect your disks and nearby spinal nerves, in addition to the vertebrae. This can result in pain, swelling and inflammation in your neck and shooting pains, numbness or tingling that can travel down your arms. Arthritis of the neck is first treated conservatively with ice and heat therapy, over-the-counter (OTC) anti-inflammatory medications and specific exercises that can relieve your symptoms, states Medline Plus.
Flexion and Extension
Flexion (chin to chest) and extension (chin to ceiling) of your neck are important movements that are necessary to continue performing your daily activities. Arthritis can limit these movements, as it can limit the mobility of the neck. Therefore, performing daily exercises to maintain and improve these movements is necessary. First, perform flexion exercises by sitting or standing with proper posture and staring straight ahead. Slowly move your chin to your chest, or as low as you can go. You may experience pain during this movement; therefore, flex your neck as much as you can tolerate while still pushing yourself. Hold in the flexed position for three seconds. Now, slowly return your neck to the starting position. Repeat the flexion exercise ten times. Be sure to maintain slow movements to prevent dizziness or further neck injury. After performing your flexion exercise, do the same for extension, but move your chin as far back as you can. Perform ten extension repetitions.
Neck Turns
Being able to look right and left are also important movements that may become limited with arthritis of the neck. Therefore, increasing or maintaining your current level of flexibility and strength is important. First, sit or stand up straight with proper posture. Next, turn your head to the left, while keeping your head straight up. Turn your head as far left as possible and hold for three seconds. Slowly return to the starting position to prevent dizziness. Repeat left turn ten times. Then, do the same for the right.
Lateral Bends
While bending your neck laterally is not an important movement for daily living, it is important in relieving tension that arthritis may be putting on your spinal nerves. For example, when you bend to the right, pressure is taken off the spinal nerves that exit from the left side of your neck. To perform, sit or stand up straight with proper posture. Now, take your right ear and slowly bring it as close to your shoulder as possible. Then, slowly return to the starting position. Perform this exercise ten times on the right and repeat for ten repetitions on the left.
Be sure to ice or apply heat to your neck after performing all of these exercises. If your pain is bothersome, take OTC anti-inflammatory medication or medications prescribed by your doctor.
About this Author
Jacques Courseault is a fourth-year medical student who plans to practice physical medicine and rehabilitation. He is the fitness editor for Dr.Gourmet.com, founder and writer of Exercise Menu, and co-founder of Don’t Weight to Lose.
