Nowadays, along with the accelerated pace of urban life, cervical spondylosis has become increasingly young, almost in all offices, you can meet people who often yell about shoulder pain and neck pain. Busy work, less and less exercise time, so that the cervical spine pressure is getting bigger and bigger, cervical spondylosis is approaching everyone, the word “ravaging” to describe cervical spondylosis is not too much. Cervical spondylosis, also known as the “incurable cancer”. It is highly unlikely that whiplash can be completely cured clinically. So, to defend the cervical spine, it has become a matter of urgency for office workers. The “culprit” of cervical spondylosis: long hours of ambulation The cause of the younger onset of cervical spondylosis is directly related to the way people live and work. With the improvement of living standards and the intensification of social competition, people sit more and more time, moving less and less time, especially white-collar people with cars, sitting in the office at work, taking the car after work, walking time is very little. Coupled with high mental stress, work tension, long-term ambulation, some sitting in front of the computer for several hours, resulting in excessive fatigue of the neck and shoulder muscles. In addition, poor posture when ambulating leads to inflammatory edema of the intervertebral space, causing serious cervical disc bulge. Busy work when there are three taboos A taboo used by the computer screen is not parallel to the body, the need to work for a long time to twist or tilt the head; inflexible mouse forced the arm, wrist frequent movements, more weight on the neck, shoulder fatigue. The second avoid answering the phone with the neck clip earpiece, consider using headset type earpiece. Three avoid poor vision, unconsciously “probe the neck” to look at the computer screen. Look at whether you need to adjust the distance from the computer: the recommended distance is 50 to 70 cm horizontal distance, and the screen should be slightly lower than the eye level distance of 10 to 20 cm, posed as 15 to 20 degrees of the lower perspective. Focus on prevention Keep your cervical spine away from disease and pain 1. Good posture. When sitting, the waist is straight, the shoulders are back, the height of the table and chairs are in proportion to their height, and try to avoid sitting for a long time. 2. In daily life, you should pay attention to maintain the correct posture of your head and neck, do not shrug your shoulders, and keep your spine straight when you talk to others, read books and operate computers with a frontal gaze. 3. To strengthen physical exercise, sit as little as possible, do not ride a bike if you can walk, do not ride a car if you can ride a bike. Especially car people and long-term office workers, take some time to exercise every day, especially pay attention to strengthen the neck and shoulder muscle exercise, can do a head and both upper limbs of the forward flexion, back extension and rotation movement, not only can relieve fatigue, but also can make the muscle developed, toughness enhanced, conducive to the stability of the neck section of the spine, enhance the ability of the neck and shoulder to comply with sudden changes in the neck. Mountain climbing, swimming, the prevention of cervical spondylosis effect is better. 4. To pay attention to the combination of static and dynamic, every hour or so to work to stand up to do interval exercises, activities, limbs, cervical spine, eliminate the fatigue of the neck muscles, ligaments, to prevent strain injury. If the occurrence of soft tissue strain in the neck, shoulder and back should be treated early to prevent the development of cervical spondylosis. 5. To prevent alcohol abuse. Alcohol can affect the deposition of calcium on the bone, affecting the absorption of various nutrients, making people susceptible to osteoporosis, osteochondrosis and accelerating cervical degenerative lesions. 6. replenish enough calcium: calcium deficiency can lead to cervical spine osteoporosis and hyperplasia, and when your neck lacks sufficient nutrient nourishment, your body will face the danger of bearing cervical vertigo. Calcium supplementation is actually very simple, milk
Sunshine is the most effective. A practical approach – it is better to rest than to move Proper neck exercises can improve the strength of the neck muscles, increase joint mobility, reduce pain and promote local blood circulation. For every hour that you are on the floor, you should try to gently and slowly turn your head and neck around five times, as far as possible. Then move your shoulders, lift your shoulders and hold on for 5 seconds, repeat 5 times. You can also walk to the window and look far away for 5 minutes. In addition, don’t forget to arrange relaxation and recreation programs for your neck on weekends – flying a kite or playing badminton is the most popular way to relieve and treat the daily “injured” cervical spine.