Spondylosis has become one of the most common spinal issues affecting adults today. Characterised by age-related degeneration of spinal discs, joints, and ligaments, it often leads to chronic pain, stiffness, nerve irritation, and reduced mobility. While some people experience mild discomfort, others suffer from repeated flare-ups that affect work productivity, sleep quality, and daily life.
One of the most overlooked triggers of worsening spondylosis symptoms is improper lifting and faulty movement habits. Even simple actions like bending forward, lifting a bag, or getting out of bed can strain a degenerating spine if done incorrectly.
The good news? With proper lifting techniques, mindful movement, and appropriate non-surgical care, patients can prevent recurrence of pain and protect their spines for the long term.
How Movement Impacts Spondylosis
When spondylosis is present, the spine becomes more sensitive to stress. Poor posture, sudden jerky movements, bending from the waist, or twisting while carrying weight can increase pressure on the discs and facet joints. Over time, these small mistakes add up and worsen inflammation, muscle tightness, and nerve compression.
Maintaining spinal alignment is essential. When the spine stays in its natural curves, the muscles and ligaments work efficiently to support it. This reduces the chances of disc bulge, herniation, and nerve irritation, common issues associated with spondylosis.
Movement and lifting techniques, hence, play a crucial role not only in relieving pain but also in preventing future complications.
Correct Lifting Techniques to Protect the Spine
Wrong lifting habits are among the biggest contributors to spondylosis flare-ups. Many people bend forward abruptly or twist their spine when picking up items from the floor, which puts enormous strain on the lumbar region.
Simple corrections can make a significant difference:
1. Bend at the Knees, Not the Waist
Always bend your hips and knees to lower your body. This prevents excessive pressure on the spinal discs.
2. Keep the Object Close to Your Body
Holding weight away from the body increases the force on the spine. Bringing the object close reduces the load and maintains balance.
3. Engage Your Core Muscles
A strong core acts like a natural belt for your spine. Lightly tighten your abdominal muscles before lifting.
4. Avoid Twisting While Lifting
Twisting with weight in your hands is dangerous. Instead, turn your entire body by moving your feet.
5. Lift With Both Hands for Stability
Using both hands distributes weight evenly and prevents muscle imbalance.
6. Know When Not to Lift
If an item feels too heavy, choose safer alternatives. Push, roll, or pull instead of lifting. Proper judgment prevents unnecessary strain.
Safe Movement Techniques for Daily Life
People with spondylosis often aggravate their symptoms during routine activities without realising it. Mindful movement and posture awareness throughout the day can prevent pain escalation.
Practise the following techniques consistently to avoid repeated injuries and maintain a stronger, healthier spine.
1. Sitting and Standing Correctly
- When sitting, keep your back supported and feet flat on the floor.
- Avoid slouching or leaning forward for long periods.
- When standing, distribute weight evenly on both legs.
2. Bending Safely
Always bend by lowering your knees and not by rounding your back. Use your thighs to support the movement.
3. Getting Out of Bed Properly
Roll to one side, push up using your hands, and swing your legs over the edge. This avoids sudden strain on the spine.
4. Walking With Proper Alignment
Keep your head upright, shoulders relaxed, and avoid leaning forward. Short, frequent walks help reduce stiffness.
5. Moving Slowly and Mindfully
Sudden motions can trigger sharp pain. Controlled movement protects weak spinal structures.
Complementing Techniques With Non-Surgical Treatment Options
While proper lifting and movement techniques play a vital role in preventing spondylosis-related discomfort, many patients require additional therapeutic support for lasting relief.
Non-surgical spine treatments effectively address the root causes of pain without medication or surgery.
Non-Surgical Spinal Decompression Treatment (NSSDT)
This advanced procedure gently stretches the spine using a computer-controlled system.
Its benefits include:
- Reduction of pressure within spinal discs
- Relief from nerve compression
- Improved nutrient flow for natural disc healing
- Non-invasive, painless, and drug-free treatment
Non-surgical spinal decompression treatment is especially effective for patients with disc bulge, herniation, and nerve-related pain stemming from spondylosis.
Physiotherapy and Strengthening Exercises
Physiotherapy helps strengthen the muscle groups supporting the spine. Targeted exercises improve flexibility, posture, and body mechanics, making it easier to lift and move safely.
Posture Correction Therapy
Ergonomic training ensures that you maintain proper alignment during work, household activities, and rest. Correct posture reduces mechanical stress on degenerating spinal structures.
Lifestyle Modification Programs
A personalised plan that includes weight management, activity guidelines, workplace ergonomics, and daily movement routines helps minimise future flare-ups.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced Non-Surgical Spinal Decompression Treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
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