Office workers often suffer from cervical spondylosis at a certain age because they work at t
Office workers often suffer from cervical spondylosis at a certain age because they work at their desks for a long time or sit in front of computers for too long. So, how do office workers treat cervical spondylosis? What are the treatments for cervical spondylosis? In addition, what should I eat if I have cervical spondylosis in my diet? Now take a look at the relevant introduction in this article with these questions!
Five ways for office workers to keep cervical spine healthy.
Nowadays, many office workers always stay in the office, working on the computer, and can't stop working for hours at a time. But if this continues for a long time, it will easily lead to the occurrence of spinal diseases. And cervical spondylosis is a common disease, so how do office workers keep cervical spine healthy?
1, correct bad sitting posture
Many working chiefs work at their desks, operate computers and read books for a long time, which will change the normal curvature of the cervical spine and lead to chronic cervical strain. Therefore, office workers must maintain the integrity of the spine when carrying out the above activities. When you work and study with your head down for a long time, you should exercise your neck every 10 minute and stretch your limbs in time.
Step 2 correct bad sleeping posture
When people sleep, if the sleep potential is incorrect, the ligament between cervical vertebrae will be in a state of tension. Be sure to maintain the correct sleeping position, that is, the lateral position is the main position, supplemented by the supine position. In addition, the height and quality of pillows also have a great influence on people's cervical vertebrae. The height of a standard pillow should be around 10 cm, and the material of the pillow core should be soft and elastic.
3. Strengthen neck exercise
Office workers usually need to strengthen neck muscle exercise, which can effectively prevent the occurrence of cervical spondylosis. However, it should be noted that unscientific neck exercise will aggravate the strain of cervical spine. The correct method of cervical spine exercise should be to use the movements of shoulders and upper limbs to drive the neck muscles, such as jogging, cutting, yoga, swimming and so on.
4, pay attention to keep warm
According to related research, catching cold can cause neck muscle spasm or facet joint tension. Therefore, office workers should try to avoid staying in a humid and cold environment, and adjust the thickness of clothes and quilts at any time according to climate change to prevent the neck from catching cold.
Step 5 stay optimistic
Relevant research shows that people are prone to neurasthenia if they are in a mental state such as emotional depression and boredom for a long time. Neurasthenia can affect the rest of joints and muscles. Therefore, in addition to maintaining the correct working posture and strengthening exercise, office workers should also maintain a healthy and happy mood.
What should office workers do if they get cervical spondylosis?
1, turn the head and neck
When office workers suffer from cervical spondylosis, they should turn their heads and necks more to better protect their necks. The method is to stand or sit with your hands akimbo and turn your head and neck left and right in turn. When turning to the maximum, turn back slightly and then go beyond the original range. Then look back or up as much as possible. Turn both sides 10 times.
Step 2 look up at the sky
In order to better protect the cervical spine, office workers can stand or sit and look up at the sky, with their hands akimbo, head and neck leaning back, and gradually look at the sky. Stop for a few seconds and then resume. * * * Do it 8 times.
3. Resistance of neck and arms
Take a standing or sitting position, and cross your hands tightly against the occipital part of the back of your head. Stretch the head and neck hard, stop with both hands, and recover after a few seconds of continuous confrontation. * * * Do 6? Eight times. In addition: take a standing or sitting position, put your hands on the occipital part behind your head, and clamp the necks on both sides with your forearms. Turn your head and neck hard to the left, and at the same time, stop hard with your left forearm. After a few seconds of continuous resistance, relax and recover, and then do it in the opposite direction. Make six each? Eight times.
Step 4 swing from side to side
Because of the working environment of office workers, cervical diseases often occur. At this time, office friends can try to swing from side to side, and the effect is very good. The method is to tilt the head slowly to the left shoulder 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, with the right ear attached to the right shoulder, stop for a minute, and then return to the middle position. Repeat this for 4 times, inhale when your head swings, exhale slowly when you return to the middle position, and try to relax your shoulders and neck when doing exercises. It is better to move slowly and steadily.
Step 5 lift your shoulders and shrink your neck
This method of lifting shoulders and necking is very effective for office workers to protect their necks and treat cervical spondylosis. Therefore, office workers may wish to do it if their cervical vertebrae are uncomfortable. It does this by slowly lifting its shoulders and narrowing its 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 you will sink your shoulders hard and stretch your head and neck upward. After stopping for a minute, your shoulders will relax and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.
6. Rotate left and right
Left-right rotation has a certain effect on cervical spondylosis and cervical protection. It does this with her hands akimbo. First slowly turn your head to the left, inhale into your chest and straighten your right neck, then stop for one minute, then slowly turn to the left, exhale and straighten your left neck, and then stop for another minute. Do this repeatedly and alternately for 4 times.
7. Wave flexion and extension
Many office workers will suffer from cervical spondylosis. So you can try to do wave flexion and extension at ordinary times. This method is very useful for protecting the neck. Its practice is mandibular wave flexion and extension. When doing this action, the jaw should be as close to the chest as possible, the shoulders should be raised, the jaw should be flexed slowly, the chest should be straightened forward, and the shoulders should be moved up and down slowly. Inhale slowly when chin flexes and stretches, exhale slowly when head is raised and restored, relax shoulders, and make two one-minute pauses; Then do jaw extension and flexion in reverse, inhale from top to bottom, exhale when restoring, and practice twice on both sides.
Treatment of cervical spondylosis in office workers.
Due to the long-term desk work of office workers, the onset age of cervical spondylosis is getting earlier and earlier, and it has become a veritable white-collar occupational disease. Therefore, instead of waiting until the onset of cervical spondylosis for long-term cumbersome treatment, it is better to take the initiative and take the initiative. Therefore, office workers can keep exercising every day to keep themselves away from the pain of cervical spondylosis.
1, get up habit
Many office workers like to drag themselves out of bed with cervical vertebrae in the morning, but they don't know that this is a very bad habit. Therefore, we must get rid of this bad habit and use the strength of the waist to better protect the cervical spine.
2. Warm the cervical spine
People who work can prepare a cup of tea at ordinary times to protect cervical vertebrae. The practice is that they need a tablespoon of brown sugar and seven slices of ginger, and boil them in boiling water for 10 minutes. It is recommended to drink once a day.
3. Do cervical exercise for 5 minutes.
If white-collar workers usually have problems with cervical vertebrae, they can do cervical vertebrae exercise, which can effectively improve cervical vertebrae discomfort. The method is: sit in a chair and bow, raise your head, turn left, turn right, stretch your head forward, retract your head backward, and let your head do clockwise and counterclockwise movements, paying attention to being gentle.
4. Matters needing attention when eating
For office workers, try to use masticatory muscles when eating, and try to lean your head back when drinking water, because this can relieve the stiff neck muscles.
Step 6 massage your neck
This method can improve the neck problem, especially for those office workers who seldom exercise. The method is: cross your fingers, put them behind your neck, gently rub your neck and massage for 50 times in a row. At this time, your neck will get hot and feel very comfortable.
Step 7 do outdoor sports
People who work can have less time to rest, so once they have time, they can do some outdoor sports, such as swimming, playing ball games and yoga, which are very suitable for white-collar workers.
8. Boning for dinner
Materials with bone marrow, such as walnuts, dried rehmannia, beef bones and black sesame seeds, can be skillfully added to dinner to strengthen bones and muscles.
9. Spread your wings.
Generally, when there is enough time in the evening, office workers who have been busy for a day can learn the movements of Dapeng to spread their wings to maintain the cervical spine, and be careful not to look up. Persisting for 5 minutes at a time can help you increase the toughness of cervical muscles.
10, choose a healthy pillow
The middle and low-end ingot-shaped health pillow has a good supporting effect on the cervical vertebra, which can make the cervical vertebra have a better rest. At the same time, the width of the pillow should reach the shoulder. For people with poor cervical spine, wooden beds and brown elastic beds are the first choice.
In today's society, many working people work at their desks for a long time and have no time to exercise. So after a busy day, they often feel stiff neck, stiff shoulders and heavy back, and they all get cervical spondylosis over time. Then, what food should office workers eat if they have cervical spondylosis?
What food is good for cervical spondylosis?
1. Foods containing vitamins
The work of office workers is very envied by many people, but I don't know that long-term work has caused many office workers to have cervical spine problems. Therefore, once office workers have problems with cervical vertebrae, it is best to choose diet therapy, especially foods containing vitamins, such as animal liver, milk and dairy products, eggs, green leafy vegetables, yellow vegetables and fruits. Carrots, tomatoes, persimmons, eggs, beef liver and pork liver, cod liver oil, milk, cheese, butter, broccoli, spinach, lettuce, soybeans, green peas, oranges, apricots, sweet potatoes, apricots, etc.
2. Foods containing protein
Workers suffering from cervical spondylosis should eat as much food containing protein as possible, including the milk of livestock, such as milk, goat's milk and mare's milk. Animal meat, such as cattle, sheep, pigs, dog meat and so on. ; Poultry meat, such as chicken, duck, goose, quail, ostrich, etc. Eggs, such as eggs, duck eggs, quail eggs and fish, shrimp, crabs, etc. ; There are also soybeans, including soybeans, green beans and black beans, among which soybeans have the highest nutritional value; In addition, the content of protein in sesame, melon seeds, walnuts, almonds, pine nuts and other dried fruits is high.
3. Foods containing calcium
For office workers with cervical spondylosis, it is very good to eat more foods with high calcium content in their daily diet, because it can help the bones to supplement calcium and prevent the further development of osteoporosis. These foods contain milk. Half a catty of milk contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Kelp and shrimp skin; Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis. Bean products; Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation. Animal bones; Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar.
Conclusion: Office workers often suffer from cervical spondylosis because they ignore physical exercise, especially cervical vertebra. This article is about the treatment of cervical spondylosis in office workers, hoping to help office workers with cervical spondylosis.