Now, the incidence of neck, shoulder and back pain in office work groups is as high as 70% to 80%. Preventive early health care and exercise is not only effective, and inexpensive, 1 yuan of health care, can save 15 yuan of treatment costs, 85 yuan of rescue costs. Health care for neck and shoulder pain 1. Choose the right table and chair. Avoid excessive head and neck backward or excessive forward leaning and forward bending, to head, neck, shoulder and chest to maintain a comfortable position prevail. Pay attention to the height of the computer: generally the focus of sitting flat is the center of the computer monitor can be. 2, avoid prolonged ambulation. General ambulation 1 to 2 hours to change posture, and the head and neck to the opposite direction gently and slowly turn, repeat several times to relieve stiff neck muscles. 3, do not lie down to read books, watch TV. 4, avoid air conditioning, electric fan direct blowing and other cooling factors to prevent cervical spine instability caused by muscle spasm in the neck and shoulder and induce cervical spine disease. 5, the choice of pillow: ① general pillow filled with buckwheat bark, the best filler for millet bran, do not use sponge. ② pillow should be used to cushion the lower part of the head and neck. ③ Generally speaking, the height of the pillow is 10 to 15 cm. Filling degree has a simple way to test: the pillow on the table, and then squeeze down hard with your hand, the pillow height under your hand can gradually fall to the original height of 1/2 that is just right; if squeezed down, the height of the pillow under the hand down to almost close to the desktop, that the filler is loaded too little, too loose; if almost can not be pressed down is too much filler, too full. ④ Sleeping pillow suitable or not to wake up in the morning, feel light neck, free to move as degree. 6. Develop good habits, do not drink alcohol, play cards and games for a long time, etc. Exercise for neck and shoulder pain 1.Neck exercise
① Backward tilt and chest expansion: Move slowly, tilt your head back to the limit and then expand your chest to the limit, hold on for a few seconds and reset slowly, 3 to 5 times. ② head left and right lateral bending. ③Rotate the head left and right. ④Scapular exercise: patient sitting or standing position, bilateral scapular joints at the same time to do backward rocking and turning, cervical spine relaxation, maintain a slight backward state, 5-6 times can be; then do forward rocking and turning, the same 5-6 times can be. ⑤ Cervical spine oblique pulling exercise: the patient first turn the head to the healthy side about 45 ° angle, and then use their own key side hand to move the affected side of the head back, the head to the healthy side of the oblique front to the limit, small repeated vibration pulling 3 to 4 times, so repeat 5 to 6 times. Then turn the head to the affected side, do the same action, the number of times can be slightly less. After both sides are done, a group of exercises is completed. You can do 4 groups daily at different times in the morning, morning, afternoon and evening. (6) For scapular push-ups, the patient supports the hands on the table or windowsill, keeping the elbow joints straight. Then, the upper torso is relaxed and the shoulders collapse, then shrugged up again while keeping the cervical vertebrae slightly back. Do this repeatedly, 15 to 20 as a group, you can do 3 to 4 sets of exercises daily. If the cervical curve is overstretched, in addition to the above exercises, the pillow height should be moderately raised, usually with low head exercise. 2.Shoulder exercise
① Ring arm exercise. Positive 10 circles, negative 10 circles, the movement should be soft, the angle should be as large as possible. ②Wall climbing exercise. Stand against the wall on the affected side, hold the wall with your hand, straighten your arm as much as possible, climb upward with your fingers, and help the affected side with your healthy limbs. ③ back lifting exercise (back rubbing action). Hands try to pull in the back, like rubbing the back with a towel, can not be pulled with the help of rope or stick, etc.. The healthy side is on top, the healthy limb to pull the affected limb, generally 12 times for a group, a group of 3, the action should be slow, as far as possible to lift. ④ hold the stick flat lift. The healthy limb drive the affected limb, first flat lift, then up, gradually increase the amount of activity.