I. Prevention
1.Read books about cervical spondylosis and master the prevention and treatment of the disease by scientific means.
2.Keep optimistic spirit, establish the idea of fighting hard against the disease, cooperate with the doctor’s treatment and reduce recurrence.
3, strengthen the exercise of the neck and shoulder muscles, between or after work, do head and double upper limb forward flexion, backward extension and rotation movement, not only can relieve fatigue, but also can make the muscles developed, toughness enhanced, thus contributing to the stability of the cervical segment of the spine, enhance the ability of the neck and shoulder to comply with sudden changes in the neck.
4, avoid the bad habit of high pillow sleep, high pillow makes the head forward flexion, increase the stress of the lower cervical spine, there is a possibility of accelerating cervical degeneration.
5, pay attention to the neck and shoulder to keep warm, avoid head and neck weight, avoid excessive fatigue, do not doze off when sitting in the car.
6, early, thorough treatment of neck and shoulder, back soft tissue strain, to prevent its development into cervical spondylosis.
7, labor or walking to prevent flash, contusion.
8.Long-term ambulatory workers should change their head position regularly and do the exercise of neck and shoulder muscles on time.
9, pay attention to the correct posture of the head, neck, shoulders and back, do not shrug your shoulders, talk, read books to look at the front. To keep the spine straight.
10 Chinese medicine believes that walnuts, dogwood, raw earth, black sesame seeds, etc. have the function of tonifying the kidney marrow, and a small amount taken in a reasonable manner can play a role in strengthening the muscles and bones and delaying the degeneration of the kidney and joints.
Second, the bed for cervical spondylosis patients
Various beds have their own advantages and disadvantages, and with personal residence, climate, living habits, economic status. However, from the perspective of cervical spondylosis prevention alone, it is better to choose a bed that is conducive to the stability of the disease and to maintain the balance of the spine. Therefore, it is better to choose a Simmons mattress with elasticity placed on the bed board. It can play an adjusting role with the change of the physiological curve of the spine.
Third, the pillow for cervical spondylosis patients
The pillow is the main tool to maintain the normal position of the head and neck. This “normal” position is to maintain the physiological curve of the head and neck segment itself. This weight curve not only ensures the external muscle balance of the cervical spine, but also maintains the physiological anatomy of the spinal canal. Therefore, an ideal pillow should be in line with the cervical physiological curvature requirements, soft texture, good breathability, low in the middle, high at both ends of the Yuan Bao shape is better. Because this shape can be used in the middle of the depression to maintain the physiological curvature of the cervical spine, can also play a relative braking and fixing effect on the head and neck, can reduce the abnormal activities of the head and neck during sleep.
Secondly, the pillow pistil content selection is also very important, commonly used are.
① buckwheat bark: inexpensive, breathable, can always adjust the height of the pillow.
② Pu velvet: soft texture, good breathability, can be adjusted at any time the height.
③ mung bean shell: not only good ventilation, and cool relief, if you add the right amount of tea or mint is better, but mainly for summer. Others such as duck feathers are also good, but the price is higher.
Pillow should not be too high or too low, do not “high pillow” to the physiological position is better, generally speaking, the pillow high to 8 ~ 15cm appropriate, or according to the formula: (shoulder width – head width) ÷ 2.
Cervical pillow can also play a preventive or therapeutic role.
Fourth, the cervical spondylosis patients sleep position
A good sleep position, not only to maintain the physiological curvature of the entire spine, but also should make the patient feel comfortable, in order to achieve the role of the whole body muscle relaxation, easy to restore the fatigue of the adjustment of the physiological state of the joints. According to the requirements of this good position should make the chest and waist to maintain the natural curvature, both hips and knees are flexed, then the whole body muscles can be relaxed, so that it is best to take the side or supine, not prone.
Five, cervical spondylosis dumbbell medical gymnastics
1, bending elbow chest expansion: two legs shoulder width apart, both hands dumbbell natural down, both arms flat shoulder bending elbow, while backward chest expansion. Repeat 12 to 16 times.
2, oblique strike: two legs separated and shoulder width, both hands dumbbells bent elbows on both sides of the chest, the upper body slightly to the left, the right hand to the left front oblique strike, alternating left and right, each repeated 6 to 8 times.
3, lateral strikes: the two legs stand apart and shoulder width, both hands holding dumbbells flexed into the chest on both sides, the left hand holding dumbbells to the right side of the strike, alternating left and right, each repeated 6 to 8 times.
4, above the strike, two legs apart and shoulder width, two dumbbells in both hands flexed on both sides of the chest, the right hand holding dumbbells to the upper strike, alternating left and right, each repeated 6 to 8 times.
5, arm extension: two legs apart and shoulder width, both hands holding dumbbells down, the right upper limb straight up from the front, alternating left and right repeat 6 to 8 times.
6.Shrugging shoulders and backward rotation: stand with your legs shoulder-width apart, hold dumbbells down with both hands, straighten both arms down, shrug both shoulders upward with force, rotate both shoulders backward and put them down, repeat 12 to 16 times.
7.Both shoulders backward and chest expansion and backward extension: stand with your legs shoulder-width apart, hold the dumbbells down with your arms straight and rotate your shoulders outward, open your shoulders backward and expand your chest at the same time, repeat 12 to 16 times.
8, straight arm front and back swing: two legs front and back, two dumbbells hanging down, the right and left upper limbs straighten while alternating front and back swing, repeat 6 to 8 times, the two legs swap standing position, while swinging 6 to 8 times.
9, head lateral flexion turn: two legs apart and shoulder width, two dumbbells hanging down, head and neck flexion to the left, up to the maximum range, and then rotate to the right to the maximum range, alternating left and right, repeated 6 to 8 times.
10, head forward bending and backward tilt: two legs separated and shoulder width, two hands holding dumbbells down, head and neck forward bending, as far as possible to the maximum range; head and neck backward tilt to the maximum range, repeat 6 to 8 times.
11, head rotation: two legs separated and shoulder width, two dumbbells hanging down. Head and neck along the clockwise rotation for a week, and then to the counterclockwise rotation for a week, repeat 6 to 8 times.
The above movements should be gentle, rotational movements vary from person to person 1 to 2 times a day.