Anyone who works in an office for a long time, such as typing, writing, etc. can cause cervical spondylosis due to improper posture, in addition, its onset is also related to the stimulation of cold and humidity and other factors. To prevent the occurrence of cervical spondylosis, in addition to correcting poor posture, pay attention to moisture and cold, you should also actively strengthen exercise and frequently move the neck.
Daily health care for cervical spondylosis
Long bone spurs in the cervical spine of the elderly is a very common physiological phenomenon. According to some statistics, 60% of normal people over 40 years old have cervical spine bone growth, and almost 100% have bone growth by the age of 60. Some have obvious symptoms, while others do not have any symptoms of cervical spondylosis. Therefore, don’t worry as soon as you find a bone spur in your cervical spine. Moreover, even if you have symptoms, they are not simply caused by osteophytes, but generally have other causes, such as work strain, mental tension, cold and lack of exercise in the neck, which can all cause painful symptoms. As long as attention is paid to prevention and treatment in daily life, the majority of patients, although the bone spur has not disappeared, but the symptoms can completely disappear or improve.
(I) Rehabilitation exercises
Rehabilitation exercises can improve the blood circulation of the neck and release the adhesions and spastic soft tissues. Many movements in cervical spine rehabilitation exercises have unique curative effects on cervical spondylosis; those without cervical spondylosis can play a preventive role.
Posture: two feet apart and shoulder width, two arms naturally hanging, the whole body relaxed, two eyes near the eyes, even breathing, standing and sitting can be.
1. Double palm rub neck Cross your fingers on the back of the neck, rub back and forth 100 times.
2. look left and right head first to the left and then to have turned, the amplitude should be large, in order to feel sore and swollen, 30 times.
3. nod before and after the head before and then after, the neck as far as possible when the front of the stoop stretched 30 times.
4. Rotate the shoulders and neck Both hands are placed on both sides of the shoulders, palms down, both arms rotate forward from the back 20, 30 times, and then rotate from the front to the back 20-30 times.
5. Neck and neck to compete with the two hands close to the sides of the thighs, the legs do not move, the head turned to the left, the upper body rotated to the right, the head turned to the right, the upper body rotated to the left, 10 times.
6. shake the head shake the head to the left a front and right a back rotation 5 times, and then the opposite direction of rotation 5 times.
7. Head and hands against each other Cross your hands against the back of the neck, force the top of the head and neck, head and neck Liu backward force, resist each other 5 times.
8. head to look at the moon head force left, and as far back as possible, eyes look at the upper left for 5 seconds, after recovery, and then rotate to the right, look at the upper right for 5 seconds.
9. hands to the sky hands up over the head, palms up, look up at the back of the hands for 5 seconds.
10. Put your eyes on the scene hands back to the chest, the right hand outside, the labor point overlap, the virtual press Tanzhong, eyes look ahead, 5 seconds, close the operation.
(B) daily health care
1. emotional stability, combining work and rest, pay attention to the neck exercise.
2. Avoid prolonged head-down work or tilting the head to watch TV.
3. Choose a proper pillow, the height of about 10 cm is generally appropriate.
4. Maintain the correct posture of the head and neck.
5. Prevent all kinds of traumatic accidents, especially for those who often perform manual labor, pay attention to rest to reduce the fatigue of the neck.
(C) diet regimen
1. Soybean milk in appropriate amount, 60 grams of round-grained rice, appropriate amount of rock sugar. Cook porridge with japonica rice with soy milk instead of water, and boil 1-2 boils with rock sugar after the porridge is ready, and eat it often.
2. 30 grams of fresh mushroom or shiitake mushroom (dried product is reduced by half), boil soup and drink. 1 time a day, on any date.
3. 3-6 grams of large magnolia flowers, boiling water for tea substitute. Or 12-18 grams of fresh leaves in water decoction.
4. 2 tablespoons of honey, brewed with boiling water, 2-3 times a day. It is good for people with high blood pressure and constipation.
5. 100ml of vinegar and 500g of rock sugar. Dissolve in a pot and drink 1 tablespoon after each meal. If the patient also has gastric ulcer, excessive acidity should not take this formula.
Office workers should not suffer from cervical spondylosis
The white-collar workers in the office building, driving to and from work every day, taking the elevator up and down the stairs, the busy work makes them have no time for physical exercise, overtime and overtime is a common thing. Often after a busy day, the back of the neck feels like a mountain, it is not a good taste. Experts remind you that this is the cervical spine for a long time by the “compression” of the protest, over time, cervical spondylosis will find you.
Cervical spondylosis, also known as cervical spine syndrome, is a degenerative pathological change of the bones. The incidence increases with age, with 25% of people around 50 years old having suffered or suffering from this disease, and there is a trend towards younger people in recent years from clinical observation. However, degenerative cervical spondylosis is a long-term, slow process that does not happen in a day. That’s why it’s important to exercise and take care of it when you’re young.
Take every step
People who sit a lot and rarely exercise should especially cherish the opportunity to walk every day. The normal human spine has four physiological curves: cervical convexity, thoracic convexity, lumbar convexity, and sacral convexity. When people evolved from reptiles to upright animals, the spine experienced the greatest test and weight, but also the most vulnerable to injury, the spine is like a brace, supporting the chest wall and abdominal wall, the correct standing posture, walking posture to prevent cervical spondylosis, lumbar spondylosis and other bone and joint diseases are very important.
Walking in the street is not difficult to find, many people walking habits in the natural slack state, so that the spine, cervical spine unprovoked tired. In fact, the correct walking posture should be: when standing the whole body from the feet slightly up, that is, the abdomen and chest; shoulders open and slightly backward; hands slightly closed, natural drooping; jaw slightly tightened, eyes level, the top of the head as a bowl of water or a book; back waist tightening, pelvis up, leg muscles tense, the inner knee clenching, so that the spine to maintain the normal physiological curve. From the side, the ears, shoulders, hips, knees and ankles should be in a vertical line. With the adjustment of breathing, you should find a confident and comfortable feeling of relaxation in a slight tensing. The correct standing posture can be trained from the back against the wall, once a day in the morning and once in the evening, 15 minutes each time, with a book on your head.
When walking, keep in mind the main points of standing, hands slightly thrown behind you. Clamp your legs together and try to walk with your feet in a straight line. Walk with your heels on the ground first and your feet on the ground second, with a slight rhythmic twist of the hips. The correct walking posture should be based on the correct standing posture. The first month is the most difficult to adhere to, if you can adhere to the practice for three months, then the correct standing posture, walking posture will make your cervical and lumbar spine lifelong benefits.
Sit well every minute
Many office white-collar workers are used to hunching their backs and waists when sitting in the office, coupled with long periods of time, so that the cervical spine is in a state of prolonged forward flexion, the back of the neck muscle is in a tense state, contrary to the physiological curve of the cervical vertebrae convex, thoracic vertebrae convex. The correct sitting posture is actually an extension of the correct standing posture and walking posture, should be as close as possible to the distance from the workbench, the height of the table and chair to the best state with their height ratio. Waist straight, shoulders are still back, work intervals should often do with breathing natural shoulder lifting action, every 5 -10 minutes should be raised back to rest for a moment, so that the head, neck, shoulders, chest in a slightly tense normal physiological curve state, and try to avoid excessive head and neck tilt or back; tracing, drafting and other professional design staff can adjust the table tilt 10 -30 degrees, to reduce sitting fatigue. The hips should be in full contact with the chair surface, can often use the back of the chair to hold the back of the waist for a short rest. Also especially to remind the head left or right writing habits of white-collar workers should pay attention to correct the “bias”, such as a moment to change, can slowly turn the head every hour for a moment to eliminate the “bias neck” state of muscle fatigue.
Practice every time
I’m afraid that many white-collar workers plan to take time to go to the stadium to exercise, but due to work, study and other reasons always can not achieve. Here are a few simple exercise methods for reference only: do push-ups 30 times a night before bathing (women can kneel on the ground with their hands on the ground or propping up the bed, when doing chest and abdomen as close to the ground as possible), dumbbell exercise 30 times, or hands up to jump backwards (can be done on the carpet) 100 times. This kind of long flow of active exercise as long as you stick to it will get twice the result with half the effort, in addition to pay attention to reasonable nutrition, fat reduction, calcium supplementation, etc. Cervical spondylosis prevention is a comprehensive project.
Why the neck should be kept warm
In the development of cervical spondylosis, according to the understanding of Chinese medicine, it is related to external wind, cold and dampness, obstruction of the meridians and poor blood circulation, with wind, cold and wind-dampness being the two main triggering factors. In some people, cold in the abdomen can cause diarrhea and abdominal discomfort, and cold in the joints can cause joint pain. The neck is also affected by wind and cold, the neck muscles will spasm, the tendons, tendon membrane and joint capsule will become inflammatory and edematous, resulting in muscle imbalance and even small joint misalignment and synovial impaction.
The repeated occurrence of this condition will lead to cervical muscle strain and accelerate the cervical spine late. Therefore, it is important to keep the neck warm, especially during sleep and rest, when the body’s ability to resist wind and cold decreases. It is prone to disease. Local warming therapy is very effective for cervical spondylosis.