1, many people are used to using the computer with an elevated arm, head down, and difficult stilted legs, then, soon you will feel the back pain, neck and shoulder numbness, arm stiffness. In fact, this is a precursor to computer cervical spondylosis. 2, relief method: the upper body should keep the neck upright, so that the head is supported, the two shoulders naturally down, the upper arm close to the body, the elbow bent at 90 degrees, operating the keyboard or mouse, try to keep the wrist horizontal posture. 3. The middle line of the palm of the hand and the middle line of the forearm should be kept in a straight line. The lower half of the waist is straight, the knees are naturally bent at 90 degrees, and maintain a sitting position with the feet on the ground. Stilted legs are prone to overstrain and strain on one side of the hip muscle. 4, must choose ergonomically designed tables and chairs, using special computer chairs, sitting on them to follow the “three right angles”: the computer desk under the knee to form the first right angle, thighs and back to form the second right angle, 5, the arm at the elbow joint to form the third right angle. Shoulder blades against the back of the chair, shoulders down, chin not close to the neck. Both eyes flat to the center of the computer screen, the seat is best to have a chair back and armrests, and can adjust the height. 6, use the computer every hour should rest 5 to 10 minutes, do soothing gymnastics or local massage, while developing regular exercise habits, for the shoulders and neck, upper limbs for stretching and muscle training, in order to increase flexibility and muscle strength. 7.Slow gymnastics Action key: stretching, relaxed, slow. Basic posture: stand naturally, neck straight, shoulders relaxed, eyes level, feet slightly apart, shoulder-width apart, hands naturally down, whole body relaxed. 8, leaning forward and backward: hands crossed, head up and backward, while inhaling, eyes looking at the sky, stay for a moment; then slowly lower the head to the front chest area, while exhaling, eyes looking at the ground. After staying for a moment, then repeatedly do up and down four times. 9, left and right rotation: hands crossed, first slowly turn the head to the left side, let the right side of the neck straight, stay for a moment, then slowly turn to the right side, let the left side of the neck straight, stay for a moment. Do this alternately 4 times. 10. Lift the shoulders and shrink the neck: slowly lift both shoulders, shrink the neck down as much as possible, stay for a moment, slowly lower the shoulders in a relaxed manner, extend the head and neck naturally, restore the natural, then sink the shoulders down with force, pull the head and neck upward, 11. stay for a moment, relax the shoulders and exhale naturally. Note that you should inhale slowly while shrinking and extending your neck, hold your breath when staying, and try to relax your shoulders and neck when loosening your shoulders. After returning to the natural posture, do it again and again 4 times. 12.Swing left and right: stand naturally, eyes level, feet slightly apart, parallel to the shoulders, hands crossed. Slowly tilt your head to the left side so that your left ear is close to your left shoulder, stay for a moment, and then return your head to the neutral position; 13. Do this left and right swing repeatedly 4 times. When doing the exercise, shoulders and neck should be relaxed as much as possible, swinging action to slow and steady is better. 14, swimming: swimming head is always raised upward, the neck muscles and lumbar muscles are exercised, and people in the water without any burden, and will not cause any damage to the intervertebral discs, is a more pleasant way to exercise the cervical spine.