Modern people’s work nature changes, the pace of life accelerates, cervical spondylosis, lumbar disc protrusion more frequent. The cause is mainly sedentary, resulting in excessive strain on the neck, shoulder and back, and the intervertebral disc and paravertebral muscles are under tension for a long time. This is manifested as stiffness and pain in the neck, shoulders and back, or difficulty in turning around. As people age, the frequency of pain attacks increases, the area increases, the duration increases, and the degree increases. Most people can be relieved by rest, physical therapy, acupuncture, and medication; recurrence can be avoided by improving lifestyle habits and functional exercises. The vast majority of people do not require surgical treatment (including minimally invasive treatment). Low back pain occurs once in the lifetime of 80% of adults. Primary triggers are often lifting heavy objects (e.g. flower pots), being overweight, being sedentary (office, computer, cell phone, playing mahjong), long distance driving or flying. The secondary trigger is exposure to cold. Usually, the above symptoms are aggravated by sedentary or domestic work, but relaxed after exercise; aggravated by cold, and alleviated by keeping warm. It can be triggered by sneezing and spraying or brushing teeth. In severe cases, one month dare not go down to the ground, when turning over, such as pain as the waist section into two sections, and even play “morphine” to stop the pain. It is indeed very uncomfortable, but often taken by others as a “fake illness” —- others look at you walk well, a work will not work. The typical myofasciitis (also called muscle strain, commonly known as “pillow” or “flash back”, the nature of the actual “cramp”, muscle “strike ” – requires rest), usually lasts a week, gradually relieved after rest. If an MRI (magnetic resonance imaging) is done, it may reveal a “blackened” disc, which is an early disc herniation. The next time you get tired or cold, you will have a relapse – and you will be sick again. General knocking, massage, hot compresses, physical therapy, external and internal medication can reduce the symptoms in the short term, but can not be cured. The reason is that it is impossible to eradicate its two causes DD aging (after 20 years old, the body’s intervertebral discs and ligaments begin to age) and strain (ambulatory work and household chores). So-called minimally invasive surgery and open surgery cannot “rejuvenate” or “slow down aging” – surgery only relieves symptoms. The main point of conservative treatment is bed rest during acute pain (80% bed rest, 20% medication, massage, physiotherapy, traction, acupuncture, cupping, etc.), and improving work posture, moving around, and strengthening the neck, back and lumbar muscles (breaststroke, small swallow fly). When lying in bed, avoid high pillows, nesting watching TV, reading books – or bending over, resulting in the lumbar spine, cervical spine did not really rest, but rest the limbs. The bed is hard some on it — hard Simmons, brown cushion can be, no need for a plank bed (this is a cliché of the 70s / 80s). Bed rest, no need to lie flat all the time, flat, side, lying on their backs can. Therefore, lumbar muscle strain is “untreatable” and “untreatable”. Mainly rely on our own adjustment DD pay attention to posture, strengthen the activities, muscle exercise. 1, pay attention to the posture: sitting upright, that is, “sitting like a bell”. Good sofa and car seats are to ensure that the cervical and lumbar spine convexity. The worst sitting posture is about 70 ° forward leaning. Lie flat lumbar spine load of 1.0, standing for 1.5 times the load, tilted forward about 70 ° lumbar spine load 2.5 times. 2, strengthen the activity: 30 minutes of activity cervical and lumbar spine, 60 minutes to get up and walk. This is similar to the 10-minute recess reasoning. Playing computer, cell phone, playing cards, mahjong, painting, playing the piano, household chores and driving, sitting in a car are common triggers of muscle strain. This period requires diligent activity. 3, muscle exercise: specifically refers to the neck and back muscle exercise. The best fun activity is breaststroke. You need to lift your head and waist when you come out of the water to change air. And the most economical method is “small swallow flying”. General exercise (walking, running, dancing, tai chi, cycling), is also a good aerobic exercise —- role is to exercise the whole body muscles, cardiorespiratory function. The problem is that these exercises for the back muscles, not very useful. Long time playing table tennis, professional bicycles and other activities, long time low, nest waist, for the back muscles belong to the strain, I hope 30 ~ 60 minutes rest once. Walking backwards, flying a kite is just good posture, not considered back muscle exercise. The best way to protect the cervical, thoracic and lumbar vertebrae is to carry out the “small swallow fly” exercise: take a prone position on the bed, with the abdomen as the fulcrum, arms clenched back as far as possible, legs together taut legs taut toes slightly upward, head and neck slightly raised on the ang (away from the bed can be, no need to warp high, the elderly pay particular attention to), for 5 seconds. Relax for 5 seconds, 60 times a day (in 2 to 3 sessions). This is different from the requirements of yoga. Xiao Yan Fei and breaststroke are easy to do and easy to stick to. Simply put, the amount of exercise is measured and gradual. After the exercise, the back pain does not aggravate; otherwise, the exercise method is not appropriate. The easiest way to protect the cervical spine is: cross your hands against the back of your head, do the “resistance” action of holding your hands forward and your head and neck backward for 5 seconds, relax for 5 seconds, 200 times a day. Click here for my popular article on back and neck exercises (cervical spondylosis or post-cervical spine surgery) Conservative treatments, including massage, massage, acupuncture, cupping, hot compresses, traction, etc., are all effective for strain injuries – but only for “comfort”, not for “root cause”. “cure the root”. Because aging and strain “can’t be cured”. Early herniated discs (or bulges), found only on films or with only mild or intermittent symptoms, are treated similarly to lumbar myofasciitis (lumbar strain). Common misconceptions: 1, hope that health care products, massage and other methods to cure DD, do not know that only by themselves to fight “aging and strain”. Please do not fantasize that “clever” drugs, therapies can fight, reverse “aging and strain”. It is impossible to reset the intervertebral discs with massage, only comfortable. 2, usually do not pay attention to nor exercise, when the pain temporarily hold the Buddha’s feet, the more exercise the more pain DD Xiaoyanfei in the lumbar spine pain can not do. Like calf “cramp” after the need to rest rather than running. 3, continue to nest in bed reading books, watching TV – cervical spine, lumbar spine did not get rest, only rest limbs 4, playing computer, playing mahjong, dry housework is not tired, why or “neck pain” “lumbar soreness and swelling “? The reason is that the above activities are resting the limbs and straining the spine.