Eight ways to protect the neck
1, correct bad sitting posture
Working at the desk for a long time, playing poker, playing mahjong, operating the computer, reading books, etc. It will change the normal curvature of the cervical spine and lead to chronic strain of the cervical spine. Therefore, the integrity of the spine should be maintained 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.
2. Choose pillows scientifically
When people sleep, if they sleep incorrectly, the ligaments between the 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
Strengthening the exercise of neck muscles is an important measure to prevent 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
Clinical studies have found that catching cold can cause neck muscle spasm or facet joint tension. Therefore, people 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
Studies have shown that people are prone to neurasthenia when they are depressed and bored for a long time. Neurasthenia can affect the rest of joints and muscles. Therefore, in addition to maintaining the correct posture and strengthening exercise, we should also maintain a healthy and happy mood.
6. Do more exercise to protect the cervical spine.
Usually you can do more exercises to relieve cervical vertebrae, such as swimming, aerobics or yoga. These exercises can make the cervical spine move and effectively protect it.
Step 7 supplement calcium
Protect the cervical spine, avoid osteoporosis or nutritional deficiency, and pay attention to calcium supplementation, such as milk, yogurt, kelp and shrimp.
8. Don't drink
Don't drink alcohol at ordinary times, because alcohol will affect the deposition of calcium on bones, lead to osteoporosis and accelerate the degeneration of cervical spine.
Self-diagnosis method of cervical spondylosis
1, cervical spondylotic radiculopathy
Neck pain is accompanied by radiation pain or numbness of upper limbs (including hands).
2. Cervical spondylosis
The pain in the back neck can be relieved by pulling the head and neck up by hand, but the downward pressure will aggravate the pain.
3. Vertebral artery type cervical spondylosis
Turn your head and neck left and right when you close your eyes, causing migraine or dizziness.
4. Cervical spondylotic myelopathy or cervical spinal stenosis.
Neck pain is accompanied by muscle weakness and body pain of upper limbs or (and) lower limbs, and sudden numbness or numbness of the whole body when lowering the head? Overcharged? A feeling.
Daily life nursing of cervical spondylosis
1, do outdoor sports
The nutrition of cartilage tissue is exchanged through the change of pressure, and lack of activity will cause cartilage malnutrition, which will lead to degeneration.
2. Actively adjust the temperature in time.
Cervical spine is the most afraid of cold, so it is necessary to increase or decrease clothes in time and give your cervical spine a suitable temperature. You can prepare a shawl in the office to protect your neck and back.
Rub your neck and relax in the afternoon.
At noon and at night, the neck may be exhausted after being busy. At this time, you can rub your neck back and forth with your fingers crossed, and the strength should be gentle. Knead 50 times at a time, it is advisable to have a fever in the neck, which can relieve neck fatigue and relax the whole body.
4. Do exercises for 5 minutes during the break.
In the fast-paced work and life, you can also maintain the cervical spine. For example, after a break, you can do the following cervical spine exercises: sit up and do head exercises, and do bow, head up, left turn, right turn, forward extension, backward contraction and clockwise and counterclockwise circular movements respectively. 5 minutes at a time, and the movements should be gentle and soft.
Breaststroke is the first choice for swimming.
Swimming is a whole-body exercise, which can effectively promote the blood circulation of the whole body muscles, and is suitable for patients with cervical spondylosis and cervical fasciitis in the early or recovery period.
6, strengthen exercise, enhance physical fitness
In ancient China? Running water does not rot, and the household pivot does not lie down? Are there idioms in Neijing? Guide jump? Whopper has? Wuqinxi? All these show that systematic exercise can strengthen the body and prevent diseases.