Wrong posture will ruin your cervical spine! Huaxi doctors: 3 tips to stay away from cervical spondylosis! Save your "stiff neck"

Now the adults are at work and the kids are doing their homework.

Working and studying at a desk all day

Whatever posture is comfortable for you

I finally have time to rest.

Also the phone is always in hand

After some operation

Pressure on the cervical spine

The World Health Organization published the "Top Ten Global Intractable Diseases"

Cervical spondylosis ranks second!

Don't wait until the pain is gone.

Just remember to protect our cervical spine

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There are many types of cervical spondylosis, such as radiculopathy, spinal cord disease, vertebral artery disease, sympathetic nerve disease and mixed disease, etc.

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The cervical spine is the "arm" of the human body, connecting the brain to the spine. As the hub and channel for the brain to communicate with the whole body, the occurrence of cervical spondylosis affects the brain and the whole body, hurting both the body and the heart:

1. Impact on daily life: Cervical spondylosis can cause symptoms such as neck pain, stiffness, shoulder and back pain, headache, dizziness, arm numbness, finger numbness, etc., affecting daily life and work.

2. Causes neurological diseases: When cervical spondylosis is severe, it will compress the nerves around the cervical spine, causing numbness and pain in the upper limbs. When the spinal cord is severely compressed, there will be weakness in the limbs, a feeling of walking on cotton, and even incontinence.

3. Leading to complications of cervical spondylosis: If cervical spondylosis is not treated for a long time, it will lead to complications of cervical spondylosis, such as cervical disc herniation, cervical bone hyperplasia, etc.

4. Impact on mental health: Long-term troubles caused by cervical spondylosis will affect the patient's mental health, leading to low mood, anxiety, depression, etc.

There are many causes of cervical spondylosis, including long-term poor posture, excessive strain and trauma.

Among them, most cervical spondylosis is caused by poor posture or bad work habits, which leads to straightening or reverse arching of the physiological curvature. Mild symptoms only manifest as discomfort and swelling in the neck, while severe symptoms include corresponding symptoms of nerve compression.

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If you meet the following conditions, be careful that your cervical spine can’t bear it:

Incorrect sitting posture

Watching TV or using the computer for a long time

Incorrect sleeping posture

Uncomfortable pillows

Long-term smoking

The work is quite tiring

History of neck trauma

1. Correct your sitting posture

Incorrect posture will keep the cervical spine in a flexed position or a specific position for a long time, which will increase the pressure in the cervical intervertebral space and cause a series of diseases.

Therefore, it is best to keep your neck straight when working, and try to maintain a natural sitting posture , with your head slightly tilted forward, your back straight, and your feet flat on the ground. Do not cross your legs.

Adjust the height of tables and chairs . In principle, the height of the table should be such that the head, neck, and chest maintain normal physiological curves, avoiding excessive backward tilt or excessive forward flexion of the head and neck.

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Workers who need to face the computer for a long time can adjust the computer screen so that the screen is parallel to the line of sight, or slightly lower than the line of sight. Never look down at the computer. And after working for 1 to 2 hours, you should deliberately turn your head and neck to the left and right a few times. Be careful to turn gently and slowly, and repeat several times.

2. Correct your sleeping posture

Incorrect sleeping posture can easily aggravate or induce cervical spondylosis.

When lying flat, the pillow should not be too high to prevent the neck from being over-flexed; when lying on the side, the head should not be too low, and the height should be level with the width of one shoulder. It is best to avoid lying prone , because the neck is twisted in the prone position, which is not conducive to breathing, especially for cervical spondylotic myelopathy.

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The choice of pillow is also important . Choose one that is low in the middle, high at both ends, breathable, soft and not hard, has good plasticity, is 10-16 cm longer than the shoulder width, 10-12 cm high, and should be about the height of a fist or slightly lower when the head and neck are pressed down. Note! Do not let your neck hang in the air!

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3. Exercise

Exercise can strengthen the neck muscles , reduce the burden on the cervical spine, and prevent the occurrence of cervical spondylosis. It is best to do more physical exercise in your spare time. Swimming, badminton, tennis, etc. are recommended.

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If you really don't have time to go out for exercise, you can do neck and shoulder exercises at your seat: sit up straight, put your hands on your legs, keep your shoulders still, slowly turn your head left and right, feel a slight stretch, hold for 5 seconds, repeat 10 times. Slowly stretch your head forward until you feel a slight stretch, hold for 5 seconds, then slowly tilt your head back, also hold for 5 seconds, repeat 10 times.

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Never forcefully bend, stretch or twist your neck . During the whole process, pay attention to the amount and intensity of neck movement. Keep it comfortable and avoid injury caused by excessive movement. Once cervical vertebrae are injured, bruised or stiff neck occurs, do not bear the pain and go to the hospital for timely treatment to prevent the development of cervical spondylosis.

Bad posture in daily life, work and study

Let the small cervical spine bear great pressure

If you don't pay attention, cervical spondylosis will come quietly

Prevent cervical spondylosis

Avoid physical and mental harm

Phone addicts, take action now

Protect our body's "handler"

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Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

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References

[1] Sun Haoliang, Guo Wenbo, Liu Ying, et al. Characteristics and preventive measures of cervical spondylosis in young desk workers[J]. Electronic Journal of Clinical Medical Literature, 2017, 4(15):2. DOI:10.3877/j.issn.2095-8242.2017.15.028.

[2] Ke Zunhua, Wang Jingyi. Research progress on epidemiology and pathogenesis of cervical spondylosis[J]. Journal of Cervical and Lumbar Pain, 2014(1):3. DOI:10.3969/j.issn.1005-7234.2014.01.003.

[3] Xie Chunfang. Etiology analysis and nursing strategies of cervical spondylosis[J]. Chinese Journal of Chronic Disease Prevention and Control, 2007, 15(003):263-264.DOI:10.3969/j.issn.1004-6194.2007.03.029.

[4] Li Lei. Interpretation of the “Guidelines for Diagnosis, Treatment and Rehabilitation of Cervical Spondylosis”[J]. China Practical Rural Doctors Journal, 2007, 14(12):3. DOI:10.3969/j.issn.1672-7185.2007.12.031.

[5] Yu Yang. Current status of treatment and nursing research on cervical spondylosis[J]. Hainan Medical Journal, 2018, 29(20):3. DOI:10.3969/j.issn.1003-6350.2018.20.041.

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