Cervical spondylosis, also known as cervical spine syndrome, can occur in middle-aged and elderly people, but also in adolescents, and is a group of symptoms caused by the gradual degeneration of the human cervical intervertebral disc, cervical spine osteophytes or changes in the normal physiological curve of the cervical spine, which stimulates or compresses the cervical nerve roots, cervical spinal cord, vertebral artery and cervical sympathetic nerve. 40 to 60 years old is the most prevalent age. How to prevent cervical spondylosis and how to self-care? Nowadays, with the accelerated pace of society and increased social and family pressure, cervical spondylosis is also more common in young patients, especially in patients with long-term ambulation, sedentary and improper sitting posture, because of long-term head-down ambulation work, so that the cervical spine is in flexion or certain specific positions for a long time, which not only increases the pressure in the cervical intervertebral disc, but also puts the neck muscles in a long-term non-coordinated stress state, and the muscles and ligaments in the back of the neck are easily strained and damaged. The anterior edge of the vertebrae wear each other, hyperplasia, coupled with torsion, lateral flexion, further leading to injury, easy to occur cervical spondylosis. 1, for long-term ambulatory work and study staff first of all in the sitting posture as far as possible to maintain a natural sitting position, head slightly forward, to maintain the normal physiological curve of the head, neck and chest; can also raise or lower the height of the desktop and chair ratio to avoid excessive head and neck back or excessive forward flexion; in addition, customize a sloping work board with the desktop is 10 to 30 degrees, more conducive to the adjustment of sitting posture. 2, followed by activities within the safety of the neck: ambulatory or sedentary, should be in about 1 to 2 hours, purposefully let the head and neck to the left and right several times, the rotation should be gentle, slow, in order to achieve the maximum range of motion in this direction shall prevail; or line clip shoulder movement, two shoulders slowly tighten 3 to 5 seconds, and then both shoulders up to adhere to 3 to 5 seconds, repeat 6 to 8 times; can also use two desks, two hands propped up on the desktop The two feet in the air, head backward, adhere to 5 seconds, repeat 3 to 5 times. 3, the third look up and away: when a long time to see things up close, especially in a low state, both affect the cervical spine, but also easy to cause visual fatigue, and even induce refractive error. Therefore, whenever the ambulation is too long, should look up to the distance for about half a minute. This can eliminate fatigue, but also conducive to cervical spine health care. 4, the fourth way to sleep: sleep not to sleep on top, the pillow can not be too high, too hard or too low. Pillow: the center should be slightly concave, the neck should be in full contact with the pillow and keep slightly back, do not hang. Those who are accustomed to side lying position, should make the pillow with shoulder height. When sleeping, do not lie down and read a book. Do not blow cold wind to the head and neck. 5, the fifth anti-chill and anti-damp: prevent wind and cold, moisture, avoid midnight, the wind and cold attack in the early morning bath. Cervical spondylosis patients often have a close relationship with the wind and cold, damp and other seasonal climate change. Wind chill causes local vasoconstriction and reduced blood flow rate, which hinders tissue metabolism and blood circulation. In winter, you should wear a scarf or a high-collared sweater to prevent the neck from being exposed to wind and cold.