Recently, the topic of how to nap in the office to be healthy was hot on microblogging, the so-called “nap pillow”, inflatable pillows and some other related supplies also took advantage of the trend of advertising, there are different ways of cottage “cervical exercise” so that people are overwhelmed. Cervical spine health has become a major roadblock to the quality of life of modern people, more and more people began to worry because of cervical spondylosis.
Younger and more common
”It should be considered an ‘occupational disease’, middle-aged and elderly disease, but now it is almost a ‘manual disease’.” Armed Police Zhejiang Provincial General Hospital, deputy director of the bone a department, deputy chief physician Ren Zhongming said that 20 years ago, cervical spondylosis mostly in the 40s and 50s of the middle-aged and elderly, accounting and other long-term ambulatory workers are more common, so it can be considered an “occupational disease”, but in recent years from the epidemiological statistics, the incidence of cervical spondylosis every year The incidence of cervical spondylosis has been rising every year, and the age of onset has been advancing.
Ren Zhongming said that many young students are now cervical spondylosis patients, and the youngest patient seen at the Zhejiang Provincial General Hospital of the Armed Forces has not yet graduated from elementary school. If the rising rate of disease among students is related to the heavy burden of schoolwork, then the prevalence of this disease is inseparable from the popularity of computers.
Ren Zhongming said that young people now work long hours on the computer, often have the habit of probing the neck, the main entertainment after work is also using computers and cell phones to surf the Internet, play games, the popularity of tablet computers has exacerbated the occurrence of this disease, because desktop computers or laptops at least the screen is vertical, you need to lift your head up, while the tablet computer is “lying “on the desktop, you have to bend your neck even lower, the pressure on the cervical spine is quite large.
In addition to the computer, modern people in the office nap often used to sleep on their stomach or lean on the back of the chair to sleep in the posture, in fact, it is also very bad, because the human cervical spine has a natural bending backward arc, but sleeping on your back to form the cervical spine arc is just the opposite of the normal arc, lean on the back of the chair to sleep because there is no support on both sides, but also easy to form muscle spasm, this spasm is the pre-cervical spine lesion signal.
Sitting still is dangerous
In the view of Ren Zhongming, the human spine, the most dangerous thing in addition to the sudden pressure of external forces, impact, nothing more than sitting still. He said that the reason why long-term ambulatory people are prone to cervical spondylosis is because the cervical vertebrae maintain an unnatural arc for a long time, resulting in cervical disc degeneration, cervical spine osteophytes. Many people know that long-term bowed body is prone to lumbar disc protrusion, but in fact, long-term head down state can also lead to cervical disc protrusion.
In addition to long-term ambulatory people, people who sleep on high pillows for a long time, cab drivers, etc. is also a high incidence of cervical spondylosis, cab drivers are also often sedentary, although not as bent as ambulatory people, but the neck also keep a posture, and a high degree of concentration, and therefore also prone to cervical muscle spasm and cervical spine lesions. The pillow is too high will also lead to cervical spine physiological arc deformation, easy to “pillow”, in the long run also easy to trigger cervical spondylosis, the best pillow height is a fist flat height, the pillow is best elastic enough some, and good fit with the neck will be more favorable.
Cervical spondylosis is generally divided into five major types, such as neurogenic, spinal cord, vertebral artery, sympathetic nerve and other types, with different mechanisms of pathology. Generally speaking, early cervical spondylosis will appear neck and shoulder pain, headache, tinnitus and other symptoms, to the intermediate level after the possible numbness of the hands and feet, repeated neck pain, serious people may even appear walking like stepping on cotton general weakness, a sense of banding and other symptoms, if the vertebral artery type of cervical spondylosis may also be due to compression of blood vessels, resulting in insufficient blood supply to the brain, dizziness, blackness in front of the eyes.
The cottage version of cervical spine exercises do not do blindly
Many people have seen a post on the Internet, teaching the cottage version of the “cervical spine exercise”, the text towards the left and right “horizontal lying” arrangement, claiming that constantly shaking the head left and right can improve cervical discomfort. In the park, there are often people shaking their heads to do “rice exercises”.
But in fact, cervical spondylosis is mainly caused by long-term forward bending of the cervical spine, shaking the head around the cottage version of the “cervical spine exercise” is indeed better than not moving at all, but not much help to alleviate the lesions caused by the forward bending of the cervical spine, and there are many types of cervical spondylosis, the causes vary, if the cervical spine osteophytes are very serious, and excessive If the cervical spine osteophytes are very serious, and excessive shaking, but may aggravate the vertebral artery compression, resulting in more serious consequences. Although the popular “rice exercise” is helpful for most cervical spondylosis patients, it should be done under the guidance of a doctor, not everyone is suitable for doing “rice exercise”.
Ren Zhongming suggested that instead of suddenly and vigorously doing the cottage version of the “cervical spine exercise”, it is better to shorten the ambulation or driving time, every 45 minutes to an hour to stand up and move around, so that the neck also moved back and forth, appropriate massage, it is best to do more backward movement, even if you want to do cervical spine exercise must also be slow, step by step.
Link.
Doing cervical spine exercises under the guidance of a doctor can relieve neck discomfort and prevent cervical spondylosis.
1.Stretch your head forward and upward, repeat 2 times, then loop around to the left, back, right and front; next loop in the opposite direction
2.Sit upright and rotate your head to the left while reaching your left hand to your right shoulder. Rotate both sides.
3.Sit upright, bend the head and neck to the left side, and touch the right ear with the left hand through the top of the head. Take turns on both sides.
4.Sit upright, lower your head and chest, cross your arms in front of your chest, then lift your chest, rotate your arms outward as far as possible, bend your elbows, rotate your head to the left and look at your left hand, rotate on both sides.
5.Sitting, after holding the head with both hands, the head is stretched backward with force while the two hands prevent the head from stretching backward with force, 1-2 seconds and then relax.
6.Sit upright, both shoulders abducted, both elbows flexed, left shoulder externally rotated to the left hand upward, right shoulder internally rotated to the right hand downward and backward, while the head rotates left to look at the left hand, alternating between the two sides.