“Never bend your head, Hold it high. Look the world straight in the eye!” And to do this, you need a strong neck and here’s how you can prevent, repair and reverse spondylitis.

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June 30, 2018
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July 27, 2018


  • Improper posture, physical inactivity and low inclination towards exercise
  • Sleeping with more pillows below the head
  • Sleeping in a wrong position
  • Sleeping on extra soft mattress
  • Working with the desktop for extended hours
  • Highly comfortable modern chairs.
  • Repetitive movements or heavy lifting, such as construction work can put extra pressure on the spine, resulting in early wear and tear.
  • Holding neck in an uncomfortable position for prolonged periods of time or repeating the same neck movements throughout the day (repetitive stress)
  • Genetic factors like family history also plays an important role.
  • Smoking adds to the risk of spondylitis.
  • Being overweight contributes to the increase and worsening of spondylitis.
  • Bone spurs: The bones that the body grows to make the spine stronger, can press on delicate areas of the spine, such as the spinal cord and nerves, resulting in pain.
  • Dehydrated spinal discs: Spinal bones have discs between them, which are thick, pad-like cushions that absorb the shock of lifting, twisting, and other activities. The gel-like material inside these discs can dry out over time which causes bones (spinal vertebrae) to rub together more, which is painful.
  • Herniated discs: Spinal discs at times develop cracks, which allows leakage of the internal cushioning material. This material puts pressure on the spinal cord and nerves, resulting in arm numbness and pain that radiates down an arm.
  • Injury: If you’ve had an injury to your neck, such as during a fall or car accident, this can accelerate the spondylitis.
  • Ligament stiffness: The tough cords that connect your spinal bones to each other can become even stiffer over time, which affects your neck movement and makes the neck feel tight.



  • Chronic neck pain
  • Pain in the shoulder blades
  • Stiff neck
  • Headache at the back of the head
  • Shoulder pain that extends to chest
  • Numbness in the hands and legs
  • Coordination problems
  • Reflexes difficulties
  • Feeling of leg weakness
  • Fever due to acute neck pain



  • Surya Namaskar (Sun Salutation):

If performed systematically, gains strong and flexible spine and make the sufferer free from neck pain, shoulder pain and cervical spondylitis.


  • Bhujangasana (Cobra Pose):

This pose expands the chest and strengthens the spine. It also helps soothe sciatica. Bhujangasana removes the stiffness of the neck and shoulder, and acts as a good remedy for the problem.


  • Ardha Matsyendrasana (Sitting Half-Spinal Twist):

This pose stretches the neck and shoulder and energizes the spine.


  • Dhanurasana (Bow Pose):

This asana stretches and stimulates the neck.


  • Marjariasana (Cat Pose):

This pose stretches the neck and stimulates the spinal nerves. Marjariasana provides gentle massage to your spine and helps to loosen up the vertebral column. It is extremely recommended to those people who have rigid spines and chronic neck pain.


  • Setu Bandhasana (Bridge Pose):

This asana improves the flow of blood to the head, thus relieving it of headache. It also stretches the neck.


  • Matsyasana (Fish Pose):

This asana strengthens the back of the neck and also stimulates the throat and neck. It provides strength and flexibility to the entire vertebral column.


  • Makarasana (Crocodile Pose): Makarasana is good for the spine to resume its normal shape and release compression of the spinal nerves. It is effective in treating of cervical spondylosis, and pain of neck and shoulders.


  • Bal-Shayanasana (Infant’s Pose): Balshayan asana is extremely beneficial for those with stress, tension and excessive workload.


  • Ardha Naukasana(Half Boat Pose): Ardha naukasana is effective for stimulating and stretching the nerves of neck.


  • Ardha Salbhaasana: (Half Locust Pose): The gentle back extension gives you a great relief from cervical spondylosis and neck pain.



  • Anulom Vilom: Anulom Vilom pranayama is the alternate nostril breathing helps in cleansing of the nerves and pulses of the entire body. Also, it helps in releasing mental stress and physical strain in muscles.


Simple Yogic- Stretching Exercises: Wherever in the body, there is no movement, the ailment starts and gives rise to disintegration.


  • Kohni Chalana (Elbow Rotations): Kohni Chalana is very useful to improve the mobility and strength of the shoulders and the neck which may prevent cervical spondylitis, frozen shoulder and bursitis.
  • Boating: Sit in a comfortable position, stretch your arms horizontally and start moving your arms gently. The entire arm should rotate, and the rotations should be gentle and very slow. Move in both the directions- clockwise and anti-clockwise.
  • Lift and drop your shoulders, rotate your shoulders (Clockwise and anticlockwise). Cross your shoulders in front (while exhaling) and then back (while inhaling).
  • Sit straight and try to stretch your neck keeping your elbows stretched down.
  • Look up and Rotate your neck from left to right and then from right to left, very slowly and smoothly without jerks. Turn your head to right. Repeat the same on left side.
  • Sit in any comfortable position. Your back and neck should be straight. With inhaling slowly bring your head backward position and with exhaling make it in the straight position. Don’t push it in the forward position. Do it for 10 seconds. It is an effective neck exercise to cure cervical spondylosis.
  • Try to push your head with your palm and resist the pressure with your static neck.
  • Sit in comfortable position. Make your back and neck straight. Now, turn your head toward the right side and see your shoulder. Come to the original position, and then turn to the left side. Do this neck exercise for 10 seconds.  This exercise helps to relieve from neck pain.
  • Put your both the palms below your chin where pressure will be applied by the chin on the palm, which will be balanced by palm itself without showing any movement in the entire mechanism.  Do it for 10 seconds. The exercise is good to get relief from neck pain.
  • Stand erect. Raise your right hand with inhaling and feel the stretch from toes to finger. Bring it down while exhaling. The same thing is repeated with the left hand. It is a good exercise to remove neck as well as shoulder pain.
  • Stand straight. Place your interlock palms on your forehead and try to push the head in the backward direction. This force should be counterbalance by the head itself in the forward direction so that the head remain in static position.
  • Sit in comfortable position. Interlock your fingers and place it behind your head. Exert a pressure from interlock palms on the head in the forward direction which will be balanced by the head with equal force in the backward direction so that the head remains in the static position. It is good for neck as well as cervical spondylosis.
  • Inhale and hold your breath. Now, rotate your hands 10 times in clockwise direction. Exhale while completing the rounds. The same procedure will be continued while rotating your hands in anti-clockwise direction. It is good to cure shoulder and neck pain.
  • Using cervical collar helps in this direction. The application of ice or heating pad to the neck helps to reduce the pain. Cold and hot therapy alternatively is also effective.




  • Fruits and vegetables: Eat lots of fruits and vegetables, especially colourful ones, as they are high in antioxidants. Studies show that antioxidants may help with arthritis symptoms because they protect cells from substances called free radicals, which contribute to inflammation.


  • Whole grains: Numerous studies show that whole grains as opposed to white, processed grains are good for heart health. Whole grains like brown rice, quinoa, and buckwheat should be part of your diet.


  • Drink plenty of fluids: Having 8 to 10 glasses of water every day is important for anyone, including those with spondylitis.


  • Omega-3 fatty acids: Higher dose of omega-3 supplements has a significant decrease in their symptoms, compared with those who took a lower dose of omega-3.


  • Diet supplements: You can get calcium from dairy foods and fortified cereals. Vitamin D supplements boosts the repairing process.
  • A diet that’s healthy for your whole body will give you the strength you need to be at your best.
  • Eating 2-3 cloves of garlic in the morning along with the application of garlic oil can provide a fast relief from neck pain.
  • Apple, garlic, ginger and turmeric are anti-inflammatory.
  • Consume lemon juice three times a day along with a pinch of rock salt.
  • Replace rice with wheat and add more bitter vegetables like bitter gourd and drum stick in regular meals.
  • Salad should be always included in the meals. Spinach, carrot and beet juices should also be taken.


Foods to be avoided-

  • Fried foods, spicy, oily foods, excessive meats and refined foods like sweets, confectionery, bread and other refined wheat products are the main incriminating factors in joint diseases.
  • Acid-building foods along with red meat, citrus vegetables and even white potatoes. Accumulation of acid in your body can signal joint puffiness and worsen Cervical Spondylosis.



Shoulder Region: This point is located on the shoulder muscle, half way between the base of the neck and the end of the shoulder muscle. Stimulating this point helps in relieving stiffness of neck and shoulder. It also helps in relieving back pain.


Occipital Region: This point is located on the occipital ridge, in the depression behind the ear. Stimulating this point helps in relieving headache, neck pain and dizziness.


Neck Region: This point is located on the side of where the spine enters the skull in the tendon. Stimulating this point helps in relieving neck pains, numbness and stiffness of neck. Stimulating this region also helps in relieving chronic cough.


Head Region: The head region consists of a series of 7 points situated on the head.


Side Neck Region: This point is located in the muscle, under and slightly behind the earlobe. Stimulating this point helps in reducing neck and shoulder stiffness and headache.


Hands: This point is located in the web between the thumb and the index finger. Stimulating this point helps in reducing tension and uneasiness in the neck and shoulders. Stimulating this point is also a great way of relieving stress and anxiety.



·        Vaayu Shaamak Mudra / Vaayu Mudra:

This mudra decreases the Vaayu (air) element within the body.

Method: This mudra is formed by first placing the tip of the index finger on the base of the thumb and then bringing gentle pressure of the thumb upon this finger.

·        Jal Vardhak Mudra/ Varun Mudra:

This mudra increases the jal (water) element within the body.

Method: This mudra is formed by joining together the tips of the thumb and the little finger


The above suggested exercises, Yogasnas, Pranayama, Diet & Nutrition should be taken/done under expert personalized advice.


For getting rid of spondylitis and many such issues, get in touch with me at sahna@pravaahwellness.com.

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