The clinical symptoms of cervical spondylosis are complex, mainly neck and back pain, upper limb weakness, finger numbness, lower limb weakness, unstable walking “duck gait”, dizziness, nausea, emotional disturbance, blurred vision and swallowing difficulties, sometimes choking and other reactions. “Back pain is not a disease, but pain is really unbearable.” Who is in pain, who knows. Why does the neck and back hurt? Many patients with cervical and lumbar pain complain that they have never had an obvious history of injury, but detailed questioning often reveals that they have poor posture, position or habits in life, school and work, which are the most common causes of cervical and lumbar pain. Poor posture causes the human cervical and lumbar local “stabilizing muscle” muscle weakness, strain, atrophy, which leads to chronic injury of the cervical and lumbar muscles, intervertebral discs and ligamentous tissues, namely cervical and lumbar muscle strain. There are three causes of the disease: 1, long-term poor work posture, such as single limb simple repetition of a movement; or habitual crooked neck, crooked crotch, so that the cervical and lumbar muscles are in a state of prolonged strain, resulting in cumulative strain, making the cervical and lumbar soft tissue fatigue and pain; 2, congenital or acquired deformity of the cervical and lumbar spine, due to cervical and lumbar trauma, long-term bedridden, cervical and lumbar muscle fatigue for a long time; 3, acute injury to the cervical and lumbar soft tissue Improper treatment, the formation of habitual injury. With the development of technology, computers, is widely used in all areas of work, study and life. IT workers, editors, financial personnel, teachers, engineering and graphic designers and other personnel, belong to the high incidence of cervical and lumbar disease population. And increasingly, and the trend is spreading, this situation should cause us to pay great attention. How to avoid neck and back pain, to start with the correct work and sleep posture. Long-term computer work, Internet and computer games, should maintain the correct posture of the neck: neutral position, gaze level, the head is neither low, nor high. After 2 hours of computer use, get up and rest for a while, change the neck posture, relax the neck, clear fatigue, in order to re-enter the role. If the neck is in a basic unchanged position for a long time, it will increase the pressure on the cervical spine, especially the cervical disc, muscles, ligaments and unbalanced activities, making the neck very fatigued, eventually leading to computer cervical spondylosis. When using a computer, pay attention to maintain the correct posture of the waist. If you sit in front of the computer for a long time, you should avoid tilting the crest to one side, leading to computerized scoliosis. For this reason, the table and chair slightly close to the computer desk, the body lumbosacral as close as possible to the back of the chair; crest to keep straight; do not move the table and chair at will; avoid over the side waist to observe the display or operate the keyboard, mouse. In this way, the chances of causing lumbar muscle strain or lumbar disc herniation will be greatly reduced. It is best to replace the computer chair with a pulley back chair, more flexible and mobile, you can always move the body’s center of gravity as needed, so that the line of sight is always maintained in a neutral position, the neck, lumbar posture can also maintain a good state. Sleep accounts for almost one-third of life’s time, maintaining the correct sleep posture is even more important. If you can develop a good sleep posture, you can effectively reduce the occurrence of neck, waist and leg pain. Many people will think that sleep posture is the body position used when sleeping. In fact, sleep posture is determined by three factors: pillow, bed and body position, not the body position used alone. Three factors, any one of the aspects of unreasonable, may cause poor sleep posture, over time, can cause neck, back and leg pain. In addition to the appropriate height of the pillow, the placement should also be correct, in order to keep the head and neck and trunk basically at the same level (head and neck is not too much forward or backward), so that the neck muscles in a relaxed state and maintain the normal physiological curvature of the cervical spine. Generally speaking, side lying pillow height = (shoulder width – neck width) ÷ 2, that is, about my two fist height; supine pillow height is about half or half of the pillow height when lying on its side slightly more. Pillow should be dedicated to each person, preferably according to their own size, when using should be placed under the pillow to the concave part of the neck, especially should fully fill the gap behind the neck when lying down or side lying face to the gap between the shoulders. As for the texture of the pillow, generally to absorb sweat and breathable, hardness and elasticity is appropriate, such as those made of wood cotton. Reasonable mattress should be neither too soft nor too hard, preferably on a hard bed with a layer of cotton or thin mattress, so that both sufficient support hardness, keep the bed flat, but also have a certain degree of elasticity, in line with the curvature of the body, reduce the pressure on the body, sleep and feel comfortable. Sleep can be used in any position, and will more or less unconsciously change position when sleeping. But prone should be used sparingly, so as not to affect the whistling and compression of certain internal organs. The key is that no matter which position is used, we must avoid making the back and lumbar muscles in a state of tension for a long time, resulting in strain, causing lumbar pain. The correct method is to sleep with the hips and knees slightly flexed, supine with an object (such as a pillow) behind the knee, side lying will be padded between the two knees, prone, the object will be padded in the lower abdomen. This will enable the crest to maintain a certain physiological bend, so that the back, buttocks and leg muscles in a relaxed state, both comfortable, but also to avoid strain injury. In short, to develop a good “sitting, lying and standing” posture, can effectively prevent the occurrence of neck and back pain, we should pay attention to.