Choose the right pillow.
When lying flat, the pillow is too high, which will bend the neck forward and accelerate the degeneration of cervical intervertebral disc. If the pillow is too low, the neck will lean back excessively, and the small joints behind the cervical vertebra will bear great pressure.
When lying flat, the part of the pillow in contact with the head should be slightly concave, while the part in contact with the back neck should be raised to provide support for the neck and fully relax the neck muscles. When lying flat, the pillow should be relatively low and the head should be raised about the height of a flat fist. For people who like to lie on their side, the pillow should be relatively high, the same width as one shoulder, so that the head can be kept in the middle and not biased to one side.
2. Play less mobile phones.
When playing mobile phones, we are basically in an obvious bow posture. Looking down at the mobile phone will obviously increase the burden on the cervical spine, which is more likely to induce pain for the elderly with cervical degenerative hyperplasia. When you bend your neck 45 degrees. At that time, the cervical pressure increased by about 5 times, and the neck flexed by 60? When the pressure increases by about 6 times. Therefore, when using a mobile phone, you should pay attention to raising the height of the mobile phone, keep your head up, and be careful not to use it for too long.
Step 3 Adjust the height of the computer
If the screen height is too high or too low, the pressure on the cervical spine will increase exponentially, which will easily lead to the cervical curvature straightening or anti-arching after a long time. The best height of the computer is the level of the line of sight on the screen 1/3 when the eyes look forward. People who often use laptops can use the screen projection function, or use brackets to improve the height of laptops. In addition to paying attention to the height of the computer, get up and relax every 1 hour to ensure that the cervical spine is not stiff.
Step 4 keep a good posture
The two most important postures in daily life are sitting posture and standing posture. To maintain a correct sitting posture, first of all, the chair should not be too short, the hip joint should be flexed by about 90 degrees, and the calf can naturally droop. Sitting on the low sofa, Mazar-e or cross-legged is a bad habit. In addition, there are cushions at the waist to maintain the normal lordosis of the lumbar spine. It is also recommended to support the neck and relax the neck muscles.
The correct standing posture is to practice standing posture against the wall. The back of the head, shoulder blades, hips, calves or heels, let these four parts cling to the wall, look forward, hold your chest out, and your arms naturally droop. You can play light music, close your eyes, feel the breath, and let your muscles remember the state at this time. Practice 5- 10 minutes every night, and there will be surprises if you persist for a month.
5. Avoid cervical colds.
Mentioned in Huangdi Neijing? Wind-cold-dampness mixed with three qi becomes arthralgia. . From the perspective of traditional Chinese medicine, the symptoms of cervical spondylosis are similar to arthralgia syndrome, and the invasion of wind-cold-dampness evil is also one of its causes. Cold in the neck can cause local vasoconstriction, blocked microcirculation, insufficient blood supply, muscle spasm, increased neck pressure and neck pain.
So when blowing the air conditioner in summer, be careful not to face the air outlet of the air conditioner. When taking a bath, you can let hot water rush in the neck for a while, or you can use hot salt bags, baby heaters, heating massagers and other hot compresses to promote blood circulation and relax muscles. Note that the time of each hot compress should not exceed 15 minutes to avoid scalding the skin.
6, neck exercise and stretching
Through neck exercise, the curvature of cervical vertebra can be improved, the strength of cervical vertebra muscles can be enhanced, the stability of cervical vertebra can be maintained, and the degeneration of cervical vertebra can be delayed, which is especially suitable for people who feel neck fatigue and pain every day. Here are some simple ways to teach you.
Four neck exercises:
Look up and nod.
Looking up and nodding repeatedly is one of the simplest and most effective actions for us to exercise our neck muscles. Because many young people have bad living habits and always bend their heads to play with their mobile phones, there will be protruding muscles at the back of their necks, which is not perfect. If we often nod and look up, we can effectively stretch the back of our neck, thus achieving the effect of exercise. Then we generally need to do this action for at least 1 minute, and we need to pay attention to manners, and the range of nodding and looking up can be larger.
Swing your head from side to side
The head is connected with our neck, so when we do head movement, we can also drive the neck movement. Swinging our heads from side to side is also very simple. Let's slowly turn our heads to the left, keep our chest out and abdomen in, until our heads turn to the limit of the left, and then we slowly turn our heads to the right. The bigger the scope, the better. This action needs to last at least one minute at a time, and the more times in a day, the better.
Operation swallow
Swallowing exercise is very effective for us to exercise our neck muscles. First of all, we naturally relax and lie on the yoga mat, so that we can put our hands on both sides of our heads. The legs are naturally straight and close together, and the action begins. We let our bodies lean back as far as possible, as far back as possible, and we can obviously feel the neck stretching. At the same time, our legs can also extend upwards, the higher the better. We can feel our bodies stretching at both ends.
Rice word practice
Rice word exercise is a very effective and simple action for us to exercise neck muscles. First of all, we can choose to stand up straight or sit down. At first, our heads leaned back as much as possible, and then the action began. We turned our heads and began to draw with our heads? Rice? Words. Our group can do this action 10 times or more.
If neck pain occurs frequently, or the neck pain is severe, the pain radiates to the shoulder, back and upper limbs, the upper limbs are numb or weak, the arms are unstable, the hands and feet are inflexible, the limbs are cold, and it is easy to fall down when walking. You should be alert to whether it is caused by cervical spondylosis and go to orthopedics for examination and evaluation in time.