With the rapid spread of network information, a large number of electronic products, you are surrounded by such a group of people – urban “low-headed people”. The simple action of bowing your head, but over time will damage your spine, especially the cervical spine. But how big is this damage? Recently, the news that when the neck is bent 60 degrees, the pressure on the cervical spine will reach 45 pounds, so think about this is the reason why our cervical spine is becoming increasingly vulnerable. As a result of prolonged head down, the muscles at the back of the cervical spine are stretched for a long time, which lightly strains the muscles, generates sterile inflammation, locally produces compression symptoms, and heavily affects the normal structure of the spine, even causing irreversible consequences. In the past, patients with cervical spondylosis were accountants, teachers, and assembly line workers, which was due to their occupations, but now most of the patients come with a common feature: cell phone dependence. In our clinical work, among all the patients with cervical spondylosis we see, young people have become the main force. Most of them have long exposure to cell phones and Ipads. Recently, it was reported that a 35-year-old man in Taiwan felt weakness in his hands while playing with his cell phone in bed and did not see any relief for a few days, and was shocked to see a doctor because his cervical spine had degenerated to the level of a 70-year-old man after lying down and playing with his cell phone for up to 3 hours every day. So what can we do to keep us away from the cervical spondylosis? Do three “one”: 1, walk every step well often sit and rarely exercise people, should especially cherish the opportunity to walk every day. 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 disease are very important. The correct walking “” posture should be: standing when the whole body from the feet slightly up, that is, the abdomen and chest; shoulders braced and slightly backward; hands slightly closed, naturally drooping; jaw slightly tightened, gaze level, the top of the head as placed in a bowl of water or a book; back waist tightened, pelvis up, leg muscles taut, the inner knee clenching, so that the spine 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 evening, 15 minutes each time, a book can be placed on the head. 2, sit well every point Many young people are used to hunching their backs and waists when sitting, coupled with long periods of time, so that the cervical spine is in a long period of forward-flexed strain, the back of the neck muscle in a straight state, contrary to the cervical vertebrae convex, thoracic vertebrae convex physiological curve. 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 leaning forward or back; hips to fully contact the chair surface, can often use the back of the chair against the back for a short break. Special reminder of the head left or right writing habits of young people should pay attention to correct “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. 3, practice every time dedicated time to the stadium exercise, I am afraid that many young people’s plan, but due to work, study and other reasons always can not be achieved. Here are a few simple exercise methods for reference only: 30 push-ups every night before bathing (women can kneel on the ground with their hands on the ground or propping up the bed, do when the chest and abdomen as far as possible to the ground), 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, lipid reduction, calcium, etc. Reasonable use of electronic products, to develop good habits, refuse to be young “elderly”.