What are the self-care methods for cervical spondylosis and periarthritis of the shoulder?
Feb 04, 2024
Source: Cainiu Health
Dr. Xu Shuai
Introduction
Self-care methods for cervical spondylosis and periarthritis of the shoulder include maintaining proper posture, applying heat or cold compresses, performing exercises and stretches, improving sleeping positions, and massage. If discomfort occurs, it is recommended to seek medical attention promptly. It should be noted that the above methods can only help alleviate symptoms of cervical spondylosis and periarthritis of the shoulder, but cannot cure them. Patients may, under a doctor's guidance, use medications such as chlorzoxazone tablets for treatment.
In general, self-care methods for cervical spondylosis and shoulder periarthritis include maintaining proper posture, applying heat or cold therapy, performing exercises and stretches, improving sleeping positions, and massage. If discomfort persists, it is recommended to seek medical attention promptly. Specific details are as follows:
1. Maintain Proper Posture
When sitting for prolonged periods, ensure that the height of your chair and desk is appropriate, keeping the neck, back, and shoulders relaxed while maintaining their natural curvature. Regularly stretch and move your neck and shoulders to prevent stiffness and pain.
2. Heat and Cold Therapy
Heat application helps relax muscles and improve blood circulation, while cold therapy can reduce pain and inflammation. You may use a hot water bottle, warm towel, or ice pack for about 15–20 minutes at a time, repeating several times daily.
3. Exercise and Stretching
Moderate exercise and stretching can strengthen the muscles in the neck and shoulders, reducing stiffness and pain. Choose low-impact activities such as walking, swimming, or yoga, and perform appropriate stretching before and after exercising. Avoid excessive stretching or twisting movements that may worsen symptoms.
4. Improve Sleeping Position
Correct poor sleeping postures by using a suitable pillow that keeps the cervical spine and head naturally aligned, avoiding pillows that are too high or too low. For side sleepers, placing a pillow between the knees can help maintain spinal alignment.
5. Massage
Lie flat on a firm surface and place a foam roller under the back of the neck and beneath the shoulders, or roll a foam roller forward and backward to massage the neck and shoulder areas, helping to relax these regions.
It should be noted that the above methods can only alleviate symptoms of cervical spondylosis and shoulder periarthritis but cannot cure them. Patients may, under medical guidance, take medications such as chlorzoxazone tablets, eperisone hydrochloride tablets, acetaminophen tablets, or ibuprofen sustained-release capsules to aid recovery. It is also important to get adequate rest and avoid strenuous physical activity during this time.
