Starting from everyday —– prevention of cervical spondylosis life strategy With the change of life and work style, the incidence of cervical spondylosis continues to rise, and the rate of young and middle-aged patients is on a rapid growth trend. Since some patients with serious cervical spondylosis experience varying degrees of paralysis, many people are fearful of cervical spondylosis, which is actually completely unnecessary. The most basic cause of cervical spondylosis is degeneration, commonly known as chronic strain injury. This is a long-term, slow process that does not happen in a day. As long as you usually treat your cervical spine well and pay attention to exercise, you can effectively prevent it. Spinal degeneration is mainly related to long-term poor sleep position, persistent improper work posture, inappropriate physical exercise and humid and cold environments. It is easily overlooked because it is different from obvious trauma or accidents at work or in life. Since life and work take up most of a person’s life, prevention of cervical spondylosis should start from daily life and work for the above reasons, and be prevented from the following four aspects. First, avoid bad sleeping position. So, what is a good sleeping habit? First of all, keep the head and neck naturally supine, waist and back flat on the bed (should avoid the use of fluffy Simmons bed), so that the knees and hips slightly flexed. In this way, the whole body muscles, ligaments and joints can get the maximum degree of relaxation and rest. For those who are not used to lying on their backs, side and prone positions can also be adopted. Secondly, pay attention to the choice and position of the pillow. The ideal pillow should be a soft, breathable pillow that meets the physiological curvature requirements of the cervical spine. The advantage is that the middle of the depression to maintain the physiological curvature of the cervical spine, the head and neck to play a relative constraint and fixed role to reduce its abnormal activities in sleep; avoid high pillow and no pillow, which will increase the pressure within the cervical disc, and accelerate its degeneration. Second, avoid bad posture in life and work. All kinds of activities should have a correct posture, because bad posture increases the incidence of cervical spondylosis while increasing neck strain; and correct posture can reduce the degree of neck fatigue, of course, is also conducive to the prevention of cervical spondylosis. First of all, forced postures at work should be avoided. Long-term head-down work should be avoided, which is especially important in “sitting class”. This will make the cervical vertebrae for a long time forward flexion, will make the disc pressure rise, resulting in the nucleus pulposus backward shift or even posterior protrusion, therefore, should avoid this bad position. Second, improve working conditions. It is best to sit facing the window at work, so that it is easy to look down or back, which is conducive to relaxation of the neck, and can regulate vision, which is conducive to eliminating the fatigue of the neck and eyes, which is very useful for the prevention of cervical spondylosis. Also adjust the height of the table and chairs, if the desktop is too high, the head and neck is supine, while too low is bound to be curved neck. This is not conducive to the biomechanical balance of the cervical spine. Again, to maintain a good physiological curvature of the lumbar spine, under normal circumstances, the lumbar spine should be convex in front. Third, in the work and life, appropriate physical exercise. Normal physical exercise contributes to health, but it is not advisable to carry out exercises that exceed the normal range of activity of the neck. By exercising the muscles of the neck and back, the stability of the cervical spine can be enhanced; through functional exercises of the neck, the blood circulation of the neck can be improved and the inflammation can be promoted to subside, and the muscle spasm can be released to reduce muscle pain. Physical exercise is too violent or too fast, exceeding the physiological limits of the cervical spine, such as head and neck as a weight-bearing support point of human inversion or somersault, etc., can increase the load on the cervical spine, so that cervical degeneration accelerates, and even accidents can occur. In particular, if the spinal cord is already under pressure, any head and neck activities and frequent exercise should be completely prohibited to prevent irreversible consequences. Avoid humid and cold environments. Low temperature and humidity are closely related to the occurrence and development of neck disorders, therefore, such adverse stimuli should be avoided. In particular, the following two points should be noted: prevent cold when the climate changes. Due to the changeable temperature, the neck is susceptible to cold and causes muscle spasm or rheumatic changes. In addition to avoiding getting cold when resting outdoors in early summer or late autumn, we should also avoid blowing directly and continuously on the body, especially on the head and neck, in an air-conditioned environment or with an electric fan to avoid triggering or aggravating symptoms. Avoid humid environment. An overly humid environment will inevitably cause sweating dysfunction, which can easily cause cervical spondylosis due to the imbalance between the internal and external balance of the body, so you should also try to avoid it. In short, cervical spondylosis can be prevented and treated, and the majority of patients should look at it scientifically, so there is no need to be afraid of it like a tiger. For those who have symptoms such as progressive weakness of limbs, unstable gait and fine finger movement disorder, they should seek medical treatment in time to avoid delaying the condition.