How to protect the cervical spine in daily life Our human cervical spine consists of seven vertebrae (C1-C7), of which the atlantoaxial (C1) and pivotal (C2) vertebrae plus the occipital bone constitute the upper cervical spine; C3-C7 four vertebrae constitute the lower cervical spine. Each of these two segments has a different function. The upper cervical spine is responsible for 50-60% of the rotational activity and 40% of the flexion and extension (both head down and head up) of the neck, while the lower cervical spine is primarily responsible for the flexion and extension of the neck. In addition, our cervical spine carries the weight of the head upward and connects the trunk downward, and the blood vessels, nerves and muscles in the middle accompany each other and perform their respective functions, so its strategic position is particularly prominent, and therefore it is also a part often attacked by various diseases. Cervical spine (red – upper cervical spine, blue – lower cervical spine) First of all, when sleeping, the height of our pillow to 12-15 cm is appropriate (generally the height of a person’s fist), in addition to lying down when the pillow should be placed behind the neck rather than behind the head, while the width of the pillow should be wide and under the shoulders, and eventually make the neck to maintain a mild backward overstretched posture, in line with the foreshortened physiological curvature (lower left figure). And in side lying pillow and shoulder width equal height, to maintain a neutral position of the cervical spine . Finally, we should choose a fine, soft, elastic pillow core (buckwheat, mung bean skin) filler for filling (bottom right). Supine pillow height and placement of lateral pillow height and placement Secondly, in the operation of the computer and other display terminals we have to choose a “standard” chair: both the height of the chair up and down adjustable, the person sitting on the entire palm of the foot to touch the ground, and the knee height is not higher than the hip. In addition, both sides of the chair should be able to support the armrests, in order to relax the neck and shoulder muscles. In addition, the chair backrest tilt to be adjustable in the (95 ° -105 °) range, and in the use of the chair to put a lumbar cushion in the waist for support, to protect the lumbar spine. The “standard” chair next in the operation of the computer to face the monitor to pay attention to the eyes level forward when the center of the monitor to be at the same level height as the nose, and the monitor should not flash (because not flash is healthy); in the use of keyboard input, to ensure that the wrist on the keyboard without flexion (both up and down), to maintain a neutral position. Maintain a neutral position, while meeting the flexion of the elbow 90 °, shoulder joint relaxation. Finally, we also want to pay attention to the following points: 1, should not work for a long time with head down, should be every hour to move the neck, and appropriate walking. 2, maintain the correct reading and writing posture, avoid low head to increase the neck abnormal by reading and writing correct posture (right) 3, long time driving, car, travel appropriate wear collar or neck brace to protect the cervical spine. 4.Actively carry out neck muscle strength training, take the initiative to prevent the problem before it happens.