Voluntarily workers in the work of most of the time is to let the cervical vertebrae in a low state, and low work in the cervical intervertebral disc pressure is the largest, head and neck vertical cervical disc pressure is smaller, the pressure in the intervertebral disc when lying in bed is the smallest, so long-term voluntarily workers prone to cervical spondylosis. In order to eliminate or reduce this adverse effect, the simplest and most effective way is to change the head and neck position regularly, pay attention to rest and combine work and rest. Every work for a period of time, should be regularly lift the head and to the direction of the appropriate gently around the neck activities, do not always let the cervical vertebrae in a bent state. Voluntarily work should not last a long time, may be every half hour or so slightly thing rest, head up so that the eyes faraway, while the head and neck slightly back 1-2 minutes, or head pillow against the back of the chair. This can make the fatigue of the eyes to eliminate; and can make the cervical vertebrae forward-flexed posture can be liberated for a moment, so that the high-pressure state within the intervertebral space is relieved; long-term ambulatory workers, should be in about 1 to 2 hours, purposefully let the head and neck to the left and right several times, when turning should be gentle, slow, in order to achieve the maximum range of motion in this direction shall prevail; or line shoulder exercise, two shoulders slowly tighten 3 to 5 seconds, and then both shoulders up Insist on 3 to 5 seconds, repeat 6 to 8 times; you can also use two desks, two hands propped up on the desktop, two feet in the air, head back, insist on 5 seconds, repeat 3 to 5 times. When a long time to see things at close range, especially in a low state, both affect the cervical spine, but also easy to cause visual fatigue, and even induce refractive error. Therefore, whenever the case is too long, should look up to the distance for about half a minute. This can eliminate fatigue, but also conducive to cervical spine health care. Can also relieve the tension fatigue of the neck muscles, help improve local blood circulation. Long-term engaged in accounting, writing, editing, typing, clerical and other professional staff, due to long-term low desk work, so that the cervical vertebrae for a long time in a flexion position or some specific position, not only to increase the pressure within the cervical disc, but also to make the neck muscles in a long-term non-coordinated stress state, the back of the neck muscles and ligaments are susceptible to strain strain, the front edge of the vertebral body, mutual wear and tear, hyperplasia, coupled with twisting, lateral flexion, excessive. In addition, the twisting and lateral flexion is excessive, further leading to injury and easy to occur cervical spondylosis. When resting, you can also use your hands to stretch your neck and gently massage the neck muscles, which can promote local blood circulation and relieve muscle spasm and pain. Normally, you can also gently turn your neck, but it is not advisable for the elderly to overactivate or let people use vigorous neck pushing and neck turning, which can sometimes aggravate the damage. More than 2 hours of continuous head down work, it is difficult to make the high pressure in the cervical intervertebral space in a short period of time to get effective recovery relief, which will aggravate and accelerate the degeneration of the cervical spine. For those who already have symptoms of cervical spondylosis, more attention should be paid to the posture of the neck at work. In addition to the above measures, as far as possible, the use of high and low tilt desktop (similar to the drawing table), can reduce the degree of head and neck forward flexion when ambulating. Reading using a certain tilt angle of reading reading frame (with the desktop at an angle of 30-70 degrees), the book will be placed on it to read; or pick up the newspaper, and the desktop at an appropriate tilt angle to read, which can also reduce the degree of head down; can also lean the head on the sofa or chair back, holding books and newspapers to read, so that, when reading, the muscles of the neck There is basically no burden. In addition, lying in bed, lying on his back or side, holding books and newspapers for reading, may not be conducive to eye health, but for the rest of the neck is beneficial, both reading, and make the neck get sufficient rest. Therefore, whether you should lie in bed to read a book, should be based on personal circumstances. However, lying on the bed to read, not only is not conducive to eye health, but also make the head suspended, the neck muscles for a long time, the burden on the neck is much heavier than the general low work, should be avoided. Workplace exercises are also an effective means of prevention, especially upper limb exercises and head and neck exercises. However, once you have cervical spondylosis, you should follow the guidance of your doctor as to whether you can perform interval exercises. How to prevent cervical spondylosis should be summarized as follows 1, pay attention to improve poor sleep habits: normal supine pillow height should be about 12 cm, side lying and shoulder height, the height of the pillow varies from person to person, about the same height as the individual fist is good. Cervical spondylosis patients and normal people roughly the same, the vertebral body posterior edge hyperplasia obvious, the pillow can be correspondingly higher; yellow ligament hypertrophy, calcification should be lower. The content of the pillow core requires fine and soft. Commonly used grain bark, mustard wheat bark, mung bean shell grass clippings and other filling, and sponge, cotton wool, cotton, etc. are not adapted. The shape of the pillow is low in the middle and high at both ends of the Yuan Bao shape is better. This shape can use the central depression to maintain the physiological curvature of the cervical spine, the head and neck can play a relative braking and fixed role. 2, fixed posture work habits to improve: for low work or head and neck fixed in a posture of work, first of all, to make the desk and chair height proportionate, suitable for itself to try to avoid excessive low head and neck table can be appropriate high, not too low, half-slope sloping desk than the flat table more favorable. In addition to improving working conditions, another aspect that must be noted is that there should be workplace exercises, including cervical spine health exercises. In the long hours of work, do a short period of neck forward flexion, backward extension, left and right rotation and circular motion. To improve cervical muscle fatigue, restore the best stress state. In addition, adhere to the necessary exercise every morning and evening can achieve the role of prevention and treatment of cervical spondylosis. For highly specialized work, appropriate changes in the type of work, or regular job rotation, can play a good role in the prevention of cervical spondylosis. People who work with their heads down are prone to cervical spondylosis, but if they keep their chests up, heads up and jaws closed for a long time. Can make the neck muscle tension, cervical curvature straightening, can also produce cervical spondylosis. That is, the so-called “military neck”. Therefore, in listening to the report or sitting state, we should pay attention to relax the neck muscles and maintain the natural state of the cervical spine. For long-term military service, more attention should be paid. 3, pay attention to the impact of infection: inflammation of the throat and upper respiratory tract infection is a common respiratory disease, because once such inflammation spreads to the neck and joint capsule via the lymphatic system, it often becomes the cause or cause of cervical spondylosis. Therefore, preventing various upper respiratory tract inflammation, preventing colds and keeping the mouth clean is also one of the measures to prevent cervical spondylosis. 4, strengthening training of the neck muscles: after middle age, various organs and tissues inevitably degenerate (degenerative changes), ligaments relax, muscle strength is weakened. The spine is like a lifting tower crane, its surrounding ligaments and muscles are like three fixed steel cable, if the cable is loose, the tower crane will shake, then the lifting action will be affected. Muscles and ligaments are loose after the spine presents an unstable state, excessive osteophytes or bulging discs will easily provoke the symptoms of nerves. Light neck pain, radiating pain, some heavier numbness and tingling symptoms of the upper limb hand, so people should pay attention to self-care after middle age, especially the exercise of the neck muscles to enhance the stability of the spine.