People who work with their heads down for a long time, try to maintain a natural sitting, head slightly tilted forward, to maintain the normal physiological curve of the head, neck and chest; after an hour of work, gently pinch the back of the neck to help relax for 3 to 5 minutes, or make a chest expansion and head back activities.
After two hours of work, be sure to stand up and move around, stretch your back and look into the distance. It is best to do interval exercises.
When using a computer, the monitor should be placed directly in front, placed diagonally easy to cause neck muscle fatigue. Keyboard and mouse should be placed as low as possible.
The center of the computer screen should be at the same level as the operator’s chest, the fluorescent screen should be slightly below the eye level 10 to 20 cm, so that the neck muscles easy. Pay attention to the neck to keep warm and prevent cold, especially the neck should not blow against the window, fan, air conditioning and other wind. In autumn, winter, winter and spring, the change of season, cervical spondylosis is easy to attack, should pay more attention to the neck warmth.
Sleep is not “pillowless”. In fact, the pillow is not the pillow head, but the pillow neck, the height of the pad to be appropriate.
People who are used to lying on their backs, the height of the pillow after compression should be equal to the height of their fist; people who are used to sleeping on their sides, the height of the pillow after compression should be equal to the width of one shoulder, about the height of one and a half fists.
Don’t lie in bed reading, watching TV should not be too long, especially don’t tilt your body crooked head to see.
Maintain an optimistic and good mood, car people and long-term sitting in the office, strive to sit less and move more, set aside some time every day to exercise, climbing, swimming is very effective in preventing cervical spondylosis.
The following seven conditions to go to the hospital for examination.
You have to go to the hospital for cervical spine examination if you have the following conditions
1) Those who have repeatedly fallen off the pillow more than twice.
2) A fallen pillow lasting for more than 1 week
3) recurrent neck and shoulder back pain for which no cause can be found
4) pain in the upper limbs and numbness in the hands.
5) frequent dizziness, headache, tinnitus, without other causes
6) discomfort in the chest area, nausea, vomiting, without any other cause
7) Unstable walking, feeling different underfoot.
Do some aerobic exercise regularly, pay attention to keeping the neck warm, and correct bad posture.
Prevent certain accidents from damaging the cervical spine.
For acute tonsillitis, cervical lymphadenitis, mastoiditis, upper respiratory tract infection, soft tissue infection of the neck, etc., some people’s cervical spine will be invaded, with acute neck pain, unfavorable movement, muscle spasm, and in severe cases, myxedema.
Develop a good sleeping posture, the pillow should not be too high, generally 10cm, soft and hard moderate.
Wind and cold in the neck can induce cervical spondylosis, cervical muscle spasm, myofibrillar tissue inflammation, etc., pay attention to keep warm.
Do neck activity exercises such as: the duck drinking action and head shaking action.
Daily meals should not be too fine, we should eat more beans, cereals, green vegetables, more fish, shrimp, milk, eggs to supplement food calcium and prevent osteoporosis.