When enjoying the colorful and convenient paperless office and network world, do you notice the fact that this static and less active work state is suffering from neck, shoulder and back pain! In major office buildings, more and more young people are complaining about “neck pain”, “shoulder pain”, “low back pain”. In the past, only the elderly would suffer from cervical and lumbar spondylosis, but in recent years it has become an “epidemic” of young people, becoming a “heartache” that plagues daily life. In particular, text workers, network editors, teachers, graphic designers, IT professionals, securities workers are the most prevalent, and there is no shortage of serious cases of structural changes in the vertebrae. Let’s look at the physiological characteristics of the cervical and lumbar spine. Cervical vertebrae, these seven bones are more mobile, connected to each other at 45°, and there is no intervertebral disc between the first and second cervical vertebrae, all of which predetermine the poor stability of the cervical vertebrae. Lumbar spine, the five thick bones bearing the weight of the torso, overload is more likely to induce disease. If you work for a long time looking at the computer screen, bad posture leads to the entire spine in a bent, deformed state, the entire spinal ligaments and muscles are in an environment of ischemia and hypoxia. If you do not pay attention to the neck and lumbar activities, over time it is easy to cause cervical and lumbar deformation; if the computer screen is not in a flat position, the body at work for a long time to twist the neck and even the waist in one direction, most likely to cause small joint dislocation; head extended for a long time, but also lead to cervical stiffness and dizziness, headache, limb numbness, nausea and vomiting, etc., and serious cases will lead to herniated intervertebral discs compressing the nerve root and cause paralysis. In addition, neck and shoulder, waist and leg pain symptoms are also closely related to other habits, but also with the cold, humidity and other climate change. To say goodbye to such pain, you must establish the right habits: maintain good sitting posture. Generally take a natural sitting position, keep the chest straight, head slightly tilted forward. The appropriate height of the table and chair. If the height of the table and chair is not appropriate, it will make the head too backward or forward flexion, resulting in neck and shoulder muscle strain. Avoid long-term neck and waist in a posture. A little fatigue can leave the seat to walk, or every hour to do some simple stretching exercises, 1 to 2 minutes can be, learn to self-care. If the computer is placed on the side, it is recommended to regularly change the position of the monitor left and right. These are good ways to prevent and relieve neck and back pain. Adjust a reasonable sleep posture, pillow and sleeper with appropriate thickness. Pay attention to the neck and waist to keep warm. Wind and cold often lead to muscle spasms and stiffness, resulting in pillow, cervical and lumbar spine small joint disorders and muscle fibrosis. Strengthen exercise, strengthen physical fitness. Through the neck, lumbar back functional exercise, enhance the local muscle strength, cervical and lumbar spine stability and resistance to strain injury