Spinal osteoarthritis is one of the most common causes of back and neck pain in adults, especially in the elderly. This is a natural degenerative process that occurs when the cartilage and connective tissues in the spine gradually wear down over time. The first sign of this condition is often a feeling of pain and stiffness in the back or neck, which are the areas most subjected to daily pressure.
Spinal osteoarthritis is a chronic condition that significantly affects many people’s quality of life. Although it cannot be completely cured, proper symptom management can help reduce pain, maintain mobility, and improve overall mood.
Managing symptoms of spinal osteoarthritis
Below are effective ways you can apply to manage this condition on a daily basis:
1. Exercise reasonably
Maintaining regular physical activity is one of the most important methods for controlling pain caused by osteoarthritis. Many people worry that movement could worsen their condition, but in fact, when muscles and bones are kept strong, they provide better support for the joints and effectively help reduce pain.
Exercise also helps maintain a healthy weight, reducing pressure on the spine and legs. Even if you hear creaking or grinding sounds when moving, this is not something to worry about but rather a normal mechanical sign of joint motion.
The exercises you should maintain include stretching to improve range of motion, strength training to protect the joints, and gentle aerobic activities such as walking, swimming, or cycling to improve heart health and relieve back pain. Yoga or tai chi can also enhance balance, prevent falls, and support mental well-being.
The key is to start slowly, gradually increase intensity, and always consult your doctor or physical therapist before starting any new exercise program. In some cases, therapies like hydrotherapy in a warm water pool can effectively reduce pain without putting pressure on the joints.
2. Adopt a healthy diet
Excess weight is a factor that increases pressure on the spine, especially the lower back. Therefore, maintaining a reasonable body weight not only helps reduce pain but also slows down the progression of osteoarthritis.
A balanced diet rich in vegetables, fruits, whole grains, and omega-3 fatty acid-rich fish such as salmon and mackerel can help control inflammation and protect overall health. Although no specific diet has been proven to cure osteoarthritis, avoiding processed foods, refined sugars, and saturated fats can help reduce inflammation levels and improve pain.
If you wish to lose weight, combine healthy eating with gentle exercise and always discuss with your doctor to receive guidance that suits your physical condition.
3. Choose proper posture and daily habits
The way you perform daily activities greatly affects joint health. Dividing tasks into smaller parts, alternating rest periods, and avoiding prolonged repetitive activities help reduce pressure on the back and neck.
Paying attention to posture while sitting, standing, working, and even using the phone can help you avoid unnecessary strain on the spine. When lifting objects, keep your back straight, bend your knees, and hold items close to your body instead of twisting your spine.
If needed, seek the support of assistive devices such as canes, walkers, long-handled grabbers, etc., to optimally protect your joints. Comfortable shoes with good cushioning and support also play an important role in reducing stress on the spine, hips, and knees.
A physical therapist or occupational therapist can guide you on how to adjust your posture, pace your activities, and choose supportive tools that match your personal needs.
4. Manage your mood and improve sleep
Living with chronic pain affects not only physical health but also psychological well-being and sleep quality. Feelings of sadness, anxiety, or stress can increase the perception of pain and leave you feeling drained.
If you feel down, consider participating in cognitive behavioral therapy (CBT) sessions or pain management programs at specialized clinics. Learning how to relax your muscles, practicing mindfulness, meditation, or deep breathing exercises can help you cope better with pain and reduce stress.
Sleep should also be prioritized. The right pillow and a supportive mattress will allow your head, neck, and spine to rest properly. Before bed, taking a warm bath, reading a book, or listening to relaxing music can help you fall asleep more easily and avoid pain disrupting your sleep.
If necessary, discuss with your doctor about taking pain relievers before bedtime to help reduce nighttime pain and improve sleep quality.
