What is spondylosis and does it mean you should stop moving?
Nicola Tik
Hearing the word spondylosis can feel unsettling, especially if no one has taken the time to explain what it actually means for you. This article walks you through what spondylosis is, what it is not, and why keeping your spine moving is one of the most useful things you can do.
Spondylosis is a term for the natural age-related changes that happen in the spine over time. The discs between the bones gradually lose a little of their height and flexibility, and the joints can develop small bony growths as the body responds to years of load and movement. It sounds more dramatic than it usually is.
These changes show up on scans in a significant proportion of people over 40, including many who have no pain at all. Research consistently shows that the degree of change visible on imaging does not reliably predict how much discomfort someone experiences. In other words, what a scan shows and how your spine feels day to day are often very different things.
Spondylosis is not a disease that is progressing towards a crisis. It is not damage caused by something you did wrong. It is your spine doing what spines do over a lifetime of use, and for most people it is entirely manageable.
It does not mean your spine is fragile or that movement will make things worse. In fact, the opposite tends to be true.
One of the most common responses to a spondylosis diagnosis is to start moving less, to protect the spine from further wear. This is understandable, but it tends to work against you. The structures around your spine, the muscles, tendons, and supporting tissues, need regular movement to stay strong and supple. When we reduce movement, those structures can become stiffer and less able to support the spine, which often makes discomfort worse rather than better.
Clinical guidelines consistently recommend staying active as the cornerstone of managing spinal changes. That does not mean pushing through pain or taking on new intense exercise. It means keeping your spine gently moving within a comfortable range, regularly and without force.
You do not need a formal programme to get started. Small, regular movement woven into your day is more useful than occasional bursts of effort.
Some options to try:
If you would like a guided stretch for your spine, VIDA has a short video you can follow at your own pace.
Some stiffness or mild discomfort with movement is common, particularly first thing in the morning or after sitting for a while. This does not mean you are causing harm. It is your spine warming up. Most people find it eases within a few minutes of gentle movement.
If you notice sharp pain, or any tingling or numbness spreading into your arm or leg, it is worth speaking to your GP before continuing with new exercises.
Spondylosis is a long-term condition, but living well with it is genuinely possible. Many people manage it comfortably for years with no major disruption to daily life. The goal is not to fix or reverse the changes in your spine. It is to keep it strong, mobile, and well-supported so that it can do what you need it to do.
Your VIDA pain check-in is a good way to keep track of how things are shifting over time, so you can notice what helps and build from there.