Diagnosis Explanation:

Neck arthritis, also known as cervical spondylosis, is the degeneration of the cervical spine’s discs, joints, and bones due to aging, repetitive stress, or past injuries. It can lead to stiffness, chronic neck pain, reduced mobility, and nerve compression (cervical radiculopathy), causing pain, tingling, or weakness in the arms and hands. Symptoms often worsen with poor posture, prolonged sitting, or repetitive neck movements.

Specific Work Modifications:

• If your job requires standing or walking: Maintain good posture, use supportive footwear, and take breaks to stretch.
• If your job involves lifting: Avoid overhead lifting and heavy loads. Use proper mechanics and lift with your legs.
• If your job is desk-based: Adjust your monitor to eye level, use a headset for calls, and take breaks every 30 minutes to stretch.
• Avoid: Prolonged neck flexion (looking down), repetitive overhead work, and excessive heavy lifting.

Specific Activity Modifications:

• If you run or play sports: Avoid high-impact activities and contact sports that put stress on the neck.
• If you do yoga or Pilates: Modify poses to avoid deep neck flexion or extension (e.g., avoid shoulder stands).
• If you do weightlifting: Avoid overhead presses, shrugs, and heavy deadlifts; focus on controlled resistance exercises.
• Avoid: High-impact sports, excessive neck movement, and activities that worsen symptoms.

Recommended Supplements:

• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint and cartilage health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone and joint support.
• Magnesium – 300-400mg daily to relax muscles and prevent spasms.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce joint inflammation.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle and ligament healing.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue lubrication.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep spinal discs hydrated.

Home Exercise Prescription (Rehabilitation for Neck Arthritis)

Early Phase (0-2 Weeks, Reducing Pain & Stiffness):

• Chin Tucks – Tuck chin straight back, hold 5 seconds, repeat 10 reps, 3x/day.
• Neck Side Bends – Tilt head to each side, hold 20 seconds, repeat 3x/day.
• Upper Trap Stretch – Sit upright, gently pull head to the side, hold 20 seconds, 3x/day.
• Shoulder Blade Squeezes – Pinch shoulder blades together, hold 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Posture & Stability):

• Isometric Neck Holds – Press hand against forehead or side of head, resist motion, hold 5 seconds, repeat 10 reps, 2x/day.
• Wall Angels – Stand against a wall, slowly raise and lower arms, 10 reps, 2x/day.
• Seated Thoracic Extension Stretch – Sit in a chair, place hands behind head, gently arch backward, hold 10 seconds, repeat 3x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Enhancing Mobility):

• Resistance Band Rows – Pull band toward chest while keeping back straight, 10 reps, 2x/day.
• Thoracic Extension on Foam Roller – Lie on a foam roller and gently stretch upper back, hold 20 seconds, 3x/day.
• Gentle Yoga (Neck-Friendly Poses) – Child’s pose, cat-cow stretch, seated twists.

Helpful Books:

1. Treat Your Own Neck – Robin McKenzie (self-treatment techniques for neck pain and arthritis).
2. The Neck Pain Solution – Jeremy Sutton (exercise-based approach to reducing cervical pain).

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.