The increasing number of modern computer users, coupled with long hours in an air-conditioned environment, has led to a rise in the incidence of cervical spondylosis, and the age tends to be younger. In mild cervical spondylosis, there will be symptoms of stiffness, stiffness and pain in the neck, collar and back, and the situation is aggravated when the cervical spine flexes and extends and rotates. Prevent the occurrence or aggravation of cervical spondylosis, you can start from the following six aspects A, correct bad posture Avoid cervical spine for a long time to maintain in a fixed position, generally about 1 hour should change the posture or do some simple neck activities. At the same time, also avoid half lying half sitting posture. Second, avoid cold neck including sweat and rain, direct wind and cold, etc. Third, choose the correct sleeping position and suitable pillow General pillow height should be slightly higher than their shoulder width, the texture of the pillow should be soft and flexible; sleep on your back, the pillow should be padded under the neck as far as possible; side sleep, avoid the pillow pressure on the shoulder. Do not sleep with a hard texture and a fixed shape of the pillow. Fourth, the neck cushion pillow method cushion pillow method – very effective cervical self-help method Take a bath towel, folded as tightly as possible after the roll into a cylindrical shape, sleep on your back in bed, the rolled towel cushion in the neck below; pay attention to adjust the height of the cushion pillow, on the one hand, to cushion the cervical vertebrae out of the curvature, that is, the feeling of support up under the neck; on the other hand The back of the head part (back of the pillow) and can not leave the bed. Control time: once a day, each time the pad time to 30 to 50 minutes is appropriate, never more than an hour. Because with the extension of time, the cervical spine parts of the pressure will be more and more, more than 1 hour is easy to cause the pillow. So you can set an alarm clock when the pillow pad to prevent falling asleep! Pillow choice: 1, bath towels 2, soybean pillow 3, buckwheat pillow 4, moso bamboo a split into two laying towels 5, a fixed shape of the pillow In short, to the degree of comfort, not too high too hard, and not all night to sleep on the pad. Pillow method is not applicable to all, if the pillow after vomiting, dizziness and other uncomfortable symptoms, indicating that there is a jam between the bones, should go to a regular hospital for massage or orthopedic. Five, spinal health exercises 1. stretching the spine is the first and foremost the governor vein smooth body good two legs together and stand straight, two hands straight up, cross reverse, palms facing up, arms close to the ears. Body to the left, right sides down, and then to the left and right sides of the rotation, after each action to return to the position. Finally the body backward, and then forward curved body, reaching towards the direction of the toes touch (do not force), head up better. 2. transport shoulder pull back loose tendons and veins, before and after the transport 5 ~ 6 times each. 3. Activity cervical spine hundred diseases, after each action to return to the position. 4. Supine leg lift strong muscles, lift the leg when inhaling, and then exhale air stay 2-3 seconds, while inhaling and put down, the whole process should be slow, control the strength, not more than 15 times, before going to bed to do the best. 5. Hands climbing feet solid kidney waist, hands holding the heel, chin as far as possible to the feet, about 15 times. 6. free fall people half-standing, lift the heel, after the center of gravity towards the back to do a vertical drop, the legs do not have to force, mainly by the entire body to relax the weight of the downward pressure, the movement should be soft. To have a healthy spine, the correct habits of life is the key. Not only to avoid the cold on the temperature, but also to pay attention to the daily posture to avoid compression of the spine.