We’re looking ahead now to the summer shutdown next week, which also means I’ll be back in clinic for the next two weeks, so I’m really looking forward to seeing lots of you in both clinics over that time.
We had a lovely day yesterday up in Herne Hill, catching up with some old school friends at their kids’ fourth and second birthday party. It was one of those really nice days, lots of chaos, cake, kids running around everywhere and a good chance to reconnect with people we haven’t seen properly in a while.
I took Florie with me, who absolutely loved it. Kit, on the other hand, wasn’t completely convinced by hanging around with children younger than him… but he still managed to have a good time in the end. Typical older sibling behaviour!
Today has been a much quieter one, just relaxing, slowing things down a bit and enjoying the sunshine where we can.
Training has now officially shifted towards Weymouth 70.3, so I’ve been back out on the bike quite a bit. Although, truthfully, most of my cycling lately seems to involve riding slowly behind the kids while they wobble around on theirs, which is actually pretty good training for patience more than fitness.
As always, the balance between family life, work and training continues… but that’s all part of the fun.
Looking forward to seeing many of you next week and I hope all the chiropractors enjoy a well earned couple of weeks off as well.
Have you ever woken up with a stiff neck that feels impossible to shake off? Or maybe you’ve noticed your neck clicking, aching after work or causing headaches that creep up from the base of your skull. If so, you’re definitely not alone.
One of the most common causes of ongoing neck discomfort as we get older is something called cervical spondylosis. It sounds dramatic but in reality, it’s incredibly common and often manageable with the right approach.
I often explain cervical spondylosis to patients as being a bit like the tread wearing down on a tyre over time. Our necks do an incredible amount of work every single day; Supporting the weight of the head, helping us move and absorbing stress from posture, work, driving, exercise and even scrolling on our phones. Over time, those structures naturally experience wear and tear.
The good news? Just because changes show up on a scan doesn’t mean you’re destined for constant pain or stiffness. In many cases, there’s a lot we can do to help improve mobility, reduce irritation and keep you active.
What Is Cervical Spondylosis?
Cervical spondylosis is the medical term used to describe age related wear and tear in the neck (the cervical spine).
The cervical spine is made up of:
- Seven vertebrae (bones)
- Discs that act like cushions between the bones
- Joints that help movement
- Muscles and ligaments for support
- Nerves that travel from the neck into the shoulders and arms
As we age, these structures gradually change. The discs can lose hydration and height, joints can become stiffer and small bony growths called bone spurs may develop.
In many people, these changes happen without causing symptoms at all. In others, they may lead to:
- Neck stiffness
- Aching or sharp pain
- Reduced range of motion
- Headaches
- Muscle tightness
- Pain into the shoulder blades
- Pins and needles into the arms or hands
Why Is Cervical Spondylosis So Common Today?
While ageing plays a role, modern lifestyles don’t exactly help.
Think about how many hours people spend:
- Looking down at phones
- Working on laptops
- Driving
- Sitting at desks
- Slouching on sofas
I recently spoke with a patient who had tried four different pillows in four months because his neck pain kept waking him up at night. He assumed the pillow was the problem but the bigger issue was actually the strain building through his neck from poor posture and long desk hours.
Forward head posture, where the head drifts in front of the shoulders, places enormous pressure on the cervical spine. In fact, for every inch the head moves forward, the load on the neck increases dramatically.
Over months and years, this extra stress can irritate joints, overload muscles and place pressure on the cervical discs.
Common Symptoms of Cervical Spondylosis
Symptoms can vary from person to person but common signs include:
Neck Stiffness
Many people feel “locked up,” especially first thing in the morning or after long periods sitting.
Clicking or Grinding
Some people notice cracking or crunching noises when turning their head. This is often caused by arthritic joint changes or tight tissues moving around stiff joints.
Headaches
Cervical spondylosis frequently contributes to tension headaches that start at the base of the skull and travel forward.
Pain Into the Arms
If irritation affects nearby nerves, symptoms may travel into the shoulder, arm or hand.
Pins and Needles or Numbness
Pressure on cervical nerves can sometimes create tingling sensations.
Pain That Gets Worse Later in the Day
Many patients notice symptoms build as the day progresses, especially after desk work.
Why Does Cervical Spondylosis Hurt More at Night?
This is one of the biggest frustrations for people dealing with neck pain.
At night, several things can aggravate symptoms:
- Poor pillow support
- Sleeping on the stomach
- Tight muscles after a stressful day
- Disc pressure building throughout the day
- Inflammation settling when the body becomes still
I often tell patients that sleep posture matters just as much as desk posture.
Simple changes can make a huge difference:
- Use a supportive pillow
- Sleep on your side when possible
- Avoid stacking multiple pillows
- Keep shoulders relaxed
- Avoid falling asleep on the sofa
One patient I worked with found that simply improving his sleep setup and reducing pressure on his neck helped him finally sleep through the night again.
Can Cervical Spondylosis Cause Headaches?
Absolutely.
The upper neck joints and muscles share nerve pathways with areas of the head. When those tissues become irritated or tight, the pain can refer upward.
This is why many people with neck problems experience:
- Pain behind the eyes
- Tension headaches
- Pain at the base of the skull
- “Band-like” pressure around the head
Stress can make this even worse by increasing muscle tension.
Interestingly, research into headache management continues to grow, with drug-free approaches like mindfulness, magnesium supplementation, exercise and stress reduction showing encouraging results.
What Makes Cervical Spondylosis Flare Up?
Several things commonly aggravate symptoms:
Poor Posture
Especially prolonged forward head posture.
Stress
Stress often causes people to tighten their shoulders and neck muscles without realising it.
Lack of Movement
The neck loves movement. Long static positions can increase stiffness.
Poor Ergonomics
Hot desking, laptop use and poorly positioned monitors are common culprits.
Sleeping Position
Unsupportive pillows or stomach sleeping can overload the neck.
What Can Help Cervical Spondylosis?
The encouraging news is that many people improve significantly with conservative care and lifestyle changes.
Movement and Mobility Exercises
Gentle neck mobility work can help reduce stiffness and improve joint motion.
Strengthening Exercises
Improving upper back and deep neck strength can reduce pressure on irritated structures.
Posture Correction
Small ergonomic changes often make a huge difference.
Chiropractic Care
Chiropractic treatment may help improve joint mobility, reduce muscle tension and support better movement patterns.
Spinal Decompression Therapy
In some cases where discs are involved, cervical decompression therapy may help reduce pressure through the neck.
Stress Management
Breathing exercises, walking, mindfulness and regular exercise can help reduce muscle tension.
Sleep Optimisation
Improving sleep posture is often overlooked but extremely important.
When Should You Get Checked?
It’s always worth seeking professional advice if you experience:
- Persistent neck pain
- Symptoms lasting several weeks
- Pain travelling into the arm
- Numbness or weakness
- Frequent headaches
- Sleep disruption due to neck pain
While cervical spondylosis is common, it’s important to properly assess what structures are involved and what may be driving your symptoms.
The Big Takeaway
Cervical spondylosis sounds intimidating but it’s often a manageable condition rather than something to fear.
Yes, the neck changes as we age, but movement, strength, posture, sleep habits and the right support can make an enormous difference in how you feel.
I often remind patients that scans don’t tell the whole story. Plenty of people have arthritic changes and feel great. The goal is not simply to “fix” a scan but to help your body move and function better so you can get back to living your life comfortably.
If neck pain, headaches or stiffness are affecting your day to day life, don’t ignore it and hope it disappears on its own. Getting the right guidance early can often prevent small issues from becoming long-term frustrations. If you’d like to learn more about how we assess and support neck pain and cervical spondylosis, feel free to book a discovery visit with the clinic. We’d be happy to help point you in the right direction.
References
- American Academy of Orthopaedic Surgeons. (n.d.). Cervical spondylosis (arthritis of the neck). AAOS.
- Cleveland Clinic. (2024). Cervical spondylosis: Symptoms, causes & treatment. Cleveland Clinic.
- Liu, B., et al. (2021). Breakthroughs on the clinical management of headache and questions that need to be solved. Journal of Translational Medicine, 19(1), 1–12.
- Mayo Clinic. (2024). Cervical spondylosis. Mayo Foundation for Medical Education and Research.
- National Health Service. (2024). Cervical spondylosis. NHS.
- Wang, Y., et al. (2024). A 12-week randomized double-blind clinical trial of eicosapentaenoic acid intervention in episodic migraine. Nutrients, 16(4), 455–468.
- Wong, M., et al. (2024). How adding magnesium to your health regimen may bring migraine relief. Headache Journal, 64(2), 210–219.
