Bone Spurs (Osteophytes) Exercises

Bone Spurs Treatment: Exercises

What are bone spurs?
Bone spurs are extra pieces of bone that form along the edges of bone. They are also sometimes called osteophytes, and often develop in the joints, where one bone meets another. Bone spurs can also develop on the bones of the spine.
Bone spurs often form because of osteoarthritis and because of the normal wear-and-tear damage associated with aging. Many people with bone spurs have no symptoms and don't realize osteophytes have formed. The treatment for bone spurs depends on where they are located and what effects they have on your health. Sometimes, no treatment is required.
There are exercises for bone spur treatment and degenerative joint diseases which need to be monitored and overseen by doctors and specialists to prevent further damage to the affected area.

If you have bone spurs, your doctor may have suggested physical therapy. A physical therapist can help you with exercises to strengthen the muscles around the bone spurs and help increase your mobility.

Gentle stretches are sometimes recommended to help reduce the pain of bone spurs and increase flexibility. Some of these may include:

Osteophyte Exercise: Shoulder Roll

  • Stretching the back and neck can help relieve pain from bone spurs and it also promotes flexibility. Stretches of bone spurs may include lateral and flexion neck rolls, shoulder rolls, and stretches of the upper back. Be sure to check with your doctor before starting any of these, especially if you've had surgery recently for bone spurs or other conditions.
  • To complete a shoulder roll:
    • Start in a standing or sitting position
    • Bend your elbows
    • Slowly rotate your shoulders forward ten times, keeping your shoulder blades together
    • Now, rotate your shoulders backward ten times

Osteophyte Exercise: For Heels

 

Some people experience heel pain which is due to bone spurs or osteophytes on the heel. Doing heel spur exercises can strengthen the tissue surrounding the heel and the plantar fascia. These types of exercises also help keep the Achilles tendon and the fascia flexible.
Heel spur exercises can help reduce the heel pain and also prevent further heel spurs and even other conditions like plantar fasciitis from occurring. There have been a lot of instances where strengthening and stretching the heels with additional support from orthotic inserts can treat heel spurs and similar conditions.

 

Exercise #1

 

  • Lean forward against a wall.
  • One knee should be straight, one should be bent.
  • Both heels need to be on the ground.
  • Hold the position for 10 seconds.
  • Straighten up and relax.
  • Repeat 20 times
Exercise #2
  • Lean forward to a countertop
  • Spread your feet apart and place one foot in front of the other.
  • Flex your knees
  • Squat down with your heels on the ground for as long as possible.
  • Hold for 10 seconds.
  • Straighten up and relax.
  • Repeat 20 times.

 

Osteophyte Exercise: Neck Roll

These exercises for bone spurs can be done standing or sitting.

For the lateral neck roll:

  • Slowly tilt your head toward your left should as far as you comfortably can
  • Hold this position for a count of 3
  • Return to center
  • Slowly tilt your head toward your right shoulder as far as you comfortably can
  • Hold this position for a count of 3
  • Return to center
  • Repeat ten times

For the flexion neck roll:

  • Slowly bend your chin down toward your chest, as far as you comfortably can
  • Hold this position for a count of three
  • Return your head to an upright position
  • Repeat 10 times

Osteophyte Exercise: Upper-Back Stretches

These stretches are done standing. They may ease the pain of bone spurs.

Starting position: Standing, feet about shoulder-width apart, hands on hips.

  • Slowly let your head drop forward, keeping your back rounded until you feel a gentle stretch in your back
  • Your shoulder blades should spread naturally apart as you are stretching
  • Hold the stretch for a count of three
  • Return slowly to the starting position, rest briefly
  • Repeat ten times

Hamstring stretches

These stretches will help low back stress and pain, which can also relieve pain caused by bone spurs and related tension in the neck and upper back.

A simple hamstring stretch can be done lying on the floor using a towel:

  • Raise one leg up until you feel stretching in the hamstring
  • Place a towel in the middle of your foot and, using both of your hands, lift your leg just a little higher.
  • Hold this position for a count of three
  • Lower your leg
  • Repeat 5 times
  • Repeat with your other leg

Osteophyte Exercise: Aerobics

Activities like swimming, walking, biking or using an elliptical machine are low-impact aerobics and they can help to strengthen muscles and relieve pain associated with bone spurs. Avoid activities like tennis, spinning and running. These are high-impact and are not recommended for people with bone spurs.

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers