If you’ve been told you have spondylosis, you might feel worried about what it means for your future. Here’s the reassuring truth: spondylosis is incredibly common, often manageable, and doesn’t have to limit your life.
At Mindful Movement Physical Therapy in Salt Lake City, Dr. Emily Warren helps patients with spondylosis reduce pain, improve mobility, and stay active doing what they love.
What Is Spondylosis?
Spondylosis is the medical term for degenerative changes in the spine essentially, spinal arthritis. It’s the wear-and-tear that happens to spinal discs and joints over time.
What Happens in Spondylosis
As we age, several changes occur in the spine:
- Disc degeneration: Spinal discs lose water content and height
- Bone spurs: Extra bone growth (osteophytes) develops
- Facet joint arthritis: Joints between vertebrae become arthritic
- Ligament thickening: Spinal ligaments may thicken and stiffen
These changes can narrow the spaces where nerves exit the spine, potentially causing symptoms.
How Common Is It?
Spondylosis is extremely common:
- By age 40: Over 80% of people show signs on imaging
- By age 60: Over 90% have some degree of spondylosis
- Important: Many people with spondylosis have NO symptoms
Having spondylosis on an X-ray or MRI doesn’t mean you’ll have pain. The changes are often incidental findings.
Types of Spondylosis
Cervical Spondylosis (Neck)
Affects the neck region and may cause:
- Neck pain and stiffness
- Headaches (especially at base of skull)
- Pain, numbness, or tingling in arms/hands
- Grinding or popping sensations with movement
Lumbar Spondylosis (Lower Back)
Affects the lower back and may cause:
- Low back pain and stiffness
- Pain worse after sitting or inactivity
- Morning stiffness that improves with movement
- Leg pain, numbness, or weakness (if nerves affected)
Thoracic Spondylosis (Mid-Back)
Less common but can cause:
- Mid-back pain
- Stiffness between shoulder blades
- Pain with prolonged sitting
Symptoms of Spondylosis
Symptoms vary widely some people have significant changes with no symptoms, while others have mild changes with more discomfort.
Common Symptoms
- Pain: Usually worse with activity, better with rest (though prolonged rest can increase stiffness)
- Stiffness: Especially in the morning or after sitting
- Reduced mobility: Difficulty turning head or bending spine
- Grinding sensations: Crepitus with movement
- Muscle tension: Surrounding muscles tighten to protect the area
When Nerves Are Affected
- Radiating pain into arms or legs
- Numbness or tingling
- Weakness in extremities
- Balance problems (severe cervical cases)
Red Flags (Seek Immediate Care)
- Loss of bladder or bowel control
- Progressive weakness
- Severe, unrelenting pain
- Fever with back pain
Physical Therapy for Spondylosis
Physical therapy is one of the most effective treatments for spondylosis often more effective than medication alone for long-term management.
Goals of Treatment
- Reduce pain through targeted interventions
- Improve mobility in stiff segments
- Strengthen supporting muscles to protect the spine
- Optimize posture to minimize stress
- Maintain function for daily activities and recreation
What Treatment Includes
Manual Therapy
Hands-on techniques to improve joint mobility, reduce muscle tension, and decrease pain.
Therapeutic Exercise
Personalized exercise program including:
- Gentle stretching for stiff areas
- Strengthening for core and spinal muscles
- Posture exercises
- Balance training if needed
Education
Understanding your condition empowers you to manage it:
- What activities to modify (and what’s safe)
- Posture and ergonomic guidance
- Self-management strategies
- When to push through vs. when to rest
Modalities (When Appropriate)
- Heat for stiffness
- Ice for acute flares
- Other modalities as indicated
Exercises for Spondylosis
The right exercises depend on which part of your spine is affected and your specific symptoms. Here are general principles:
For Cervical (Neck) Spondylosis
Helpful:
- Chin tucks (improve posture)
- Gentle neck stretches
- Upper back extension
- Shoulder blade squeezes
- Deep neck flexor strengthening
Avoid:
- Extreme neck positions
- Heavy overhead lifting
- High-impact activities during flares
For Lumbar (Low Back) Spondylosis
Helpful:
- Walking (excellent low-impact exercise)
- Swimming or water exercise
- Core stabilization exercises
- Hip stretches (flexors, glutes)
- Gentle extension exercises
Avoid:
- Prolonged sitting without breaks
- Heavy lifting with poor form
- High-impact activities during flares
General Principles
- Consistency over intensity: Daily gentle exercise beats occasional hard workouts
- Movement is medicine: Staying active is better than rest for spondylosis
- Listen to your body: Some discomfort is normal; sharp pain is a warning
Living Well with Spondylosis
Daily Habits That Help
Posture Awareness
- Keep ears over shoulders, shoulders over hips
- Avoid forward head posture (common with screens)
- Take breaks from sustained positions
Stay Active
- Regular movement prevents stiffness
- Walking 20-30 minutes daily is excellent
- Find activities you enjoy and can sustain
Ergonomic Setup
- Monitor at eye level
- Supportive chair with good lumbar support
- Keyboard and mouse at proper height
Sleep Position
- Supportive mattress (not too soft)
- Pillow that keeps neck neutral
- Avoid stomach sleeping
Managing Flare-Ups
Spondylosis symptoms often wax and wane. During flares:
- Continue gentle movement (don’t stop completely)
- Apply heat for stiffness, ice for inflammation
- Over-the-counter anti-inflammatories if appropriate
- Contact your PT if symptoms persist
The Truth About Imaging
Many patients come to us worried about their X-ray or MRI findings. Here’s perspective:
- Imaging findings don’t equal pain: Many people with “severe” changes have no symptoms
- Normal aging: Degenerative changes are expected as we age
- Function matters more: How you move and feel is more important than images
- Changes don’t mean progression is inevitable: Proper management can keep you active
Don’t let a radiology report define your future. Your function and quality of life are what matter.
Why Choose Mindful Movement for Spondylosis?
Individualized Care
Your spondylosis is unique. We create a program tailored to your specific symptoms, goals, and lifestyle.
Movement-Based Approach
We focus on what you CAN do, not what you can’t. Our goal is to keep you active and engaged in life.
Education Emphasis
Understanding your condition reduces fear and empowers self-management. We take time to explain everything.
Long-Term View
Spondylosis is a chronic condition that benefits from ongoing management. We give you tools for life.
Take Control of Your Spondylosis
You don’t have to let spinal arthritis slow you down. With the right approach, most people with spondylosis live active, fulfilling lives.
At Mindful Movement Physical Therapy in Holladay, Utah, we help patients throughout Salt Lake City manage spondylosis and stay active.
Schedule your evaluation today
The sooner you start, the better you’ll feel.
Mindful Movement Physical Therapy serves patients with spondylosis, spinal arthritis, and degenerative disc disease throughout Salt Lake City, Murray, Cottonwood Heights, Millcreek, and Sugar House.