Generally adopt a natural sitting posture, with the head slightly leaning forward and the chest kept straight. Use a chair with a lumbar support on the back, or put a soft pillow behind your waist to keep your waist slightly forward.
2. The height of the desk and chair is appropriate.
If the height of tables and chairs is not appropriate, it will make the head lean backwards or lean forward excessively, resulting in neck and shoulder muscle strain. Eyes-up or 15-20 degrees looking down at the computer screen is a more suitable angle.
3. Avoid keeping your neck and waist in one position for a long time.
When you feel a little tired, you can leave your seat for a walk, or get up and leave every hour, do some simple stretching exercises and learn to take care of yourself. Specifically, the neck can bend forward and slowly extend, rotate left and right, the waist can bend forward and extend back, and slowly rotate left and right, which can relieve the muscles of the neck and waist for 3-5 minutes.
4. If the computer is placed on the side, it is recommended to change the position of the monitor from left to right regularly.
This can prevent the cervical and lumbar vertebrae from being in a state of lateral distortion for a long time.
5. Adjust the sleeping position reasonably, and the pillow and bedding are soft and thick.
The human cervical vertebra has its normal physiological curvature. Using too low or too high a pillow will make the bones, muscles and ligaments of the cervical spine in a state of tension. The height of the pillow is generally 8 to 15 cm. Pillows should be placed behind the head and neck. The mattress should not be too soft. It is advisable to lie flat.
6. Pay attention to the warmth of the neck and waist, and don't let the fan or air conditioner blow air directly at the neck and waist for a long time.
Wind-cold often leads to muscle spasm and stiffness, which leads to stiff neck, disorder of cervical and lumbar facet joints and repeated attacks of muscle fibrosis.
7. Strengthen exercise and enhance physical fitness
Through neck and back functional exercise, the strength of local muscles can be enhanced, and the stability and strain resistance of cervical and lumbar vertebrae can be improved. It is suggested that swimming 1-2 times a week, especially breaststroke, can enhance the strength of neck and waist muscles and improve the abnormal physiological curvature of neck and lumbar spine caused by long-term bad posture.
8. The cervical vertebra is uncomfortable and can't be massaged at will.
Blindly accepting the treatment of masseurs without professional medical training has great hidden dangers. Improper massage may lead to further soft tissue injury. Although the patient will feel better in a short time after vigorous massage, the symptoms will reappear soon. This is due to muscle edema after strenuous massage. Repeated massage, repeated edema, forming a vicious circle, the result will lead to more and more massage, but the condition is not getting better. What's more, long-term intense massage repeatedly acts on the intervertebral disc, facet joints and ligaments of cervical vertebra, which will destroy the stability of cervical vertebra, accelerate the degeneration and protrusion of intervertebral disc and accelerate the development of cervical spondylosis patients.