What should I do if my neck, shoulders and back hurt?

Your symptoms indicate that you have cervical spondylosis. Because you kept your neck in a posture for a long time, at first it was just a neck muscle strain, and there was no timely relief and treatment. After you slowly accumulated, you unconsciously got cervical spondylosis, and your present performance is only the primary stage of cervical spondylosis. As long as you pay more attention to the maintenance of the cervical spine and do more neck exercises, the symptoms will be significantly improved soon. The obvious symptoms of cervical spondylosis are stiff neck, discomfort, pain, soreness and stiff neck movement. There is a clicking sound when turning the neck, which will lead to cervical hyperplasia if it is not adjusted. The following are the methods and precautions for treating cervical spondylosis for your reference. When you have cervical spondylosis, your nerves will be stimulated or compressed, and then you will have these symptoms: pain or numbness in your neck, shoulders, back or chest. If not treated in time, cervical spondylosis will be further aggravated, with persistent or paroxysmal radiation conduction to shoulders, upper limbs, arms and fingers, which may be accompanied by tingling or electric numbness, numbness, soreness, swelling pain and ant crawling. When the neck moves or coughs, sneezes or exerts a little force, the pain and numbness can be aggravated. When cervical spondylosis is aggravated, the upper limb muscles may be atrophied, heavy, sore and weak, and the movements are inflexible. At night, the pain in the neck, shoulders, back and upper limbs may be more severe, and you can toss and turn and you can't sleep. Due to the stimulation and compression of the cervical spinal cord, insufficient blood supply to the spinal cord can cause many pains: headache: due to the stimulation of the cervical spinal cord, blood can not reach the head, resulting in insufficient blood supply to the head and lack of oxygen to the brain, which will lead to headache, pain, soreness and numbness in the shoulders, arms and fingers. If the blood circulation is faster after a little exercise, the symptoms will be alleviated, because the compression of cervical spondylosis will compress the nerves. The following are the exercise methods to relieve and treat cervical pain: cervical spondylosis is also related to poor sleeping posture: (always sleeping too high and the pillow is too hard), which will cause imbalance of paraspinal muscles, ligaments and joints and accelerate the degeneration of cervical spine due to long duration. Cervical spondylosis should pay attention to the pillow when sleeping: the center of the pillow should be slightly concave and the height should be 12- 16 cm. The neck should be placed on the pillow, not suspended, so as to keep the head slightly backward. People who are used to lying on their side should have their pillows shoulder-high. Don't read while sleeping, and don't put your hands above your head for a long time. Cervical spondylosis is related to improper posture in life, study and work: although the workload is not large and the intensity is not high, the incidence of cervical spondylosis is high. (For example, surfing the Internet for a long time, typing, playing mahjong for a long time and watching TV for a long time can also cause cervical spondylosis. Inappropriate physical exercise: activities or sports beyond the neck's endurance increase the load on the cervical spine. Whether sleeping, resting, living, studying, working, or even some daily movements, we should maintain good habits and always remember to protect the cervical spine. At the same time, strengthen the exercise of neck muscles to relieve cervical spondylosis: usually pay attention to bow your head, rest at least once after working for an hour or two, and lean your head back or lie flat when resting, so that the cervical vertebra can rest. Patients with cervical spondylosis should be careful not to suddenly turn their heads back and forth, let alone rotate the cervical vertebra, obliquely move the neck to massage, sit and shrug their shoulders, and expand their breasts: it has a very good effect on the shoulders, back, arms and numbness caused by cervical spondylosis, and swim more. Because the head is always raised when swimming, the neck muscles, shoulders, back muscles, chest muscles and waist muscles are all exercised. People can swim dry at home, without any burden in the water, without any damage to the intervertebral disc (fake swimming), and do various swimming postures: (freestyle, backstroke, breaststroke and butterfly) The chin moves forward in a circle (for example, the direction of the goose neck posture is: first, It should be noted that when doing the exercise of cervical vertebra, the speed must not be too fast or too fast, and it must be carried out slowly. You can also do this: put your fingers behind your head, push your hands forward, and push your head and neck backward, which can alleviate the symptoms of stiffness, numbness and pain in your neck, shoulders and back. When resting, be sure to use a hot water bottle and apply it under your neck. Hot compress has a good effect on relieving cervical spondylosis. Flying a kite can treat cervical spondylosis: when flying a kite, you can hold your chest out and look around, which can maintain the muscle tension of the cervical spine and spine, help enhance bone metabolism, prevent the degeneration of vertebrae and ligaments, and not damage the vertebral body. The method of doing cervical gymnastics: 1 Basic posture: Before each training exercise, stand naturally, look straight at your eyes, separate your feet slightly, shoulder width apart, and hang your hands naturally. Relax all over. 2. Lean forward and lean back: put your hands on your hips, look up and lean back first, inhale at the same time, look at the sky with your eyes, and pause for a minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times. 3. Turn left and right: hands akimbo, first slowly turn your head to the left and inhale to your chest at the same time, then stop for one minute, slowly turn to the right and exhale at the same time, then straighten your left neck and stop for another minute. Do this repeatedly and alternately for 4 times. 4. Lift your shoulders and shrink your neck: Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands naturally droop. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally. 5. Swing from side to side: Before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. When moving, the head slowly leans to the left, so that the left ear is attached to the left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. This swing from side to side is repeated four times.