The key points to protect the spine are as follows: 1, treat the spine like protecting the eyes; 2, can lie down not stand, can stand not sit; 3, end work before the emergence of pain; 4, fixed posture no more than 30 minutes; 5, constantly changing posture is the most comfortable; 6, the degree of concentration at work and the disease rate is directly proportional; 7, work stress is the culprit of spine-related diseases; 8, smoking, diabetes, genetics may are high-risk groups. Training of cervical spine muscles Watching the show through the wall: head up and backward for 1-2 minutes, with the neck muscles appearing sore and swollen as appropriate; ten points ten points: palms outward, arms up in the shape of ten points ten points, which can last 1-2 minutes at the beginning, the best exercise to adhere to 30 minutes; head-hand confrontation: including front and back confrontation: hands crossed on the occipital part of the head, hands and head in the opposite direction of force. Up and down confrontation: hands crossed, palms placed under the jaw with the head in the opposite direction of force. Left-right confrontation: the palm of the left hand is placed inward on the left ear, and the palm of the right hand is placed inward on the right ear, with the head exerting force in the opposite direction. The neck muscles should be sore and swollen.