Nowadays, along with the accelerated pace of urban life, cervical spondylosis has become increasingly young, almost in all offices, you can meet people who often yell about shoulder pain and neck pain. Busy work, less and less exercise time, so the cervical spine pressure is getting bigger and bigger, cervical spondylosis is approaching everyone, the word “ravaging” to describe cervical spondylosis is not too much. Cervical spondylosis, also known as the “incurable cancer”. It is very unlikely that whiplash can be completely cured clinically. So, to defend the cervical spine, it has become a matter of urgency for office workers. The “culprit” of cervical spondylosis: long hours of ambulation The cause of the younger onset of cervical spondylosis is directly related to the way people live and work. With the improvement of living standards and the intensification of social competition, people sit more and more time, moving less and less time, especially white-collar people with cars, sitting in the office at work, taking the car after work, walking time is very little. Coupled with high mental stress, work tension, long-term ambulation, some in front of the computer for several hours, resulting in excessive fatigue of the neck and shoulder muscles. In addition, poor posture when ambulating leads to inflammatory edema of the intervertebral space, causing serious cervical disc bulge. Busy work with three taboos A, avoid the use of the computer screen and the body is not parallel, need to work for a long time to twist or tilt the head; inflexible mouse forcing the arm, wrist frequent movements, more weight on the neck, shoulder fatigue. Second, avoid answering the phone with the neck to hold the handset, consider using headset type earpiece. Third, avoid poor vision, unconsciously “probe the neck” to look at the computer screen. Look at whether you need to adjust the distance from the computer: the recommended distance is 50 to 70 cm horizontal distance, and the screen should be slightly lower than the eye level distance of 10 to 20 cm, posed as 15 to 20 degrees of the lower perspective. Focus on prevention Let your cervical spine away from the disease 1, good posture. When sitting, the waist is straight, the shoulders are back, the height of the table and chair is in proportion to their height, and try to avoid sitting at the end for a long time. 2, daily life should pay attention to maintain the correct posture of the head and neck, do not shrug your shoulders, talk with people, read books, operate the computer to look at the front, keep the spine straight. 3, to strengthen physical exercise, sit as little as possible, do not ride a bike if you can walk, do not ride a car if you can ride a bike. Especially car people and long-term office workers, take some time to exercise every day, especially pay attention to strengthen the neck and shoulder muscle exercise, can do a head and double upper limbs of the forward flexion, back extension and rotation movement, not only can relieve fatigue, but also can make the muscle developed, toughness enhanced, conducive to the stability of the neck section of the spine, enhance the ability of the neck and shoulder to comply with sudden changes in the neck. Mountain climbing, swimming, the prevention of cervical spondylosis effect is better. 4, to pay attention to the combination of static and dynamic, every hour or so to work to stand up to do interval exercises, activities, limbs, cervical spine, eliminate the fatigue of the neck muscles, ligaments, to prevent strain injury. If the occurrence of soft tissue strain in the neck, shoulder and back should be treated early to prevent the development of cervical spondylosis. 5, to prevent alcohol abuse. Alcohol will affect the deposition of calcium on the bone, affecting the absorption of various nutrients, making people susceptible to osteoporosis, osteochondrosis and accelerating cervical degenerative lesions. 6, replenish enough calcium: calcium deficiency can lead to cervical spine osteoporosis and hyperplasia, when your neck lacks sufficient nutrient nourishment, your body will face the danger of bearing cervical vertigo. The work of replenishing calcium is actually very simple, milk sunshine is most effective. A practical way to rest is to move Proper neck exercises can improve the strength of the neck muscles, increase joint mobility, reduce pain and promote local blood circulation. For every hour that you are on the floor, you should try to gently and slowly turn your head and neck around five times, as far as possible. Then move your shoulders, lift your shoulders and hold on for 5 seconds, repeat 5 times. You can also walk to the window and look far away for 5 minutes. In addition, don’t forget to arrange relaxation and recreation programs for the neck on weekends. Kite flying, or playing badminton, is a favorite way to relieve and treat the daily “injured” cervical spine.