With the development of technology, modern people are more and more away from activities, more time is spent at the desk, computer desk, so the incidence of cervical spondylosis is increasing year by year. Long hours buried in a flexed neck position will lead to increased pressure and gradual degeneration of the cervical intervertebral disc, followed by neck and shoulder discomfort and other symptoms. If the muscles get less and less opportunity to exercise, muscle strength becomes weaker and weaker until finally the muscles have difficulty maintaining the normal physiological curvature of the cervical vertebrae, then the hospital will usually be told to take a film: cervical curvature straightening or even cervical spine retroflexion and so on. However, life and work must go on, so how to protect our cervical spine and stop or delay the further development of cervical spondylosis has become a concern. To this end, we put forward a few suggestions for your reference: 1, reduce prolonged head down and cervical fixed posture, and regularly change the head and neck position: it is recommended to work and study for 1 hour, tilt your head for 5 minutes to relax the neck and shoulder muscles. 2, adjust the height and tilt of the desktop to maintain a normal physiological curve of the head, neck and chest. 3, maintain a good sleep rest position: sleep with a thin pillow under the neck to prevent the neck from falling out. 4, pay attention to correct the bad body position in daily life and household chores. 5, cervical spine self-free hand traction is a simple and effective therapy, the specific techniques are as follows: cross your fingers together, lift it over your head on the pillow neck; then tilt your head back, hands gradually force to the top of the head direction continuous traction 5 ~ 10 seconds, so 3 ~ 4 times in a row can play a role in relieving the pressure of the intervertebral disc. 6, cervical spine massage is conducive to improving local blood circulation (preferably by formally trained personnel); and manual massage should not be easily implemented before the diagnosis is clear, in order to prevent aggravation of the disease. 7, it is best to adhere to breaststroke 3 to 4 times a week, 800 meters each time. 8.If symptoms such as hand numbness, upper extremity radiating pain, lower extremity weakness and walking drift occur, it is recommended to consult an outpatient clinic to clarify the condition and obtain further treatment plan.