How to prevent cervical spondylosis

1 Students, accountants, editors, writers, computer operators, weavers and other workers who have been sitting at their desks for many years should pay special attention to sitting posture:

1. Take a natural sitting posture, hold your chest out and lean your head forward slightly.

2. Keep the distance between the eyes and the desktop at about 33cm. If the distance is shortened, it will not only cause neck and shoulder muscle strain, but also lead to visual fatigue or myopia.

3. The height of the desk and chair is appropriate. If the table is too high or the chair is too low, people's heads will lean back excessively, their shoulders will be lifted upward, and their neck and shoulder muscles will be easily tired. If the table is too low or the chair is too high, the upper body will lean forward and lean forward excessively, which will also lead to neck strain.

In addition, when answering the phone, don't get used to holding the microphone with a crooked neck, which will also induce cervical spondylosis all the year round.

But we should pay attention to self-regulation, combine work and rest, and avoid keeping a fixed posture for a long time. You should change your head position from time to time, or take a rest, or do intermittent exercise or cervical spine exercise to adjust. Recommend the word "meter". Take a standing or sitting posture, keep your eyes straight, stand with your feet shoulder-width apart, practice with your hands akimbo, or take other comfortable postures. Turn your neck and write the Chinese character "Mi" repeatedly in the air with your head. Write 32 "meters" as a set, or you can rewrite them. When you are tired, you should rest in time to avoid overburdening your head and neck.

Choosing a comfortable pillow plays a particularly important role in the prevention of cervical spondylosis. Too high, too low, too hard and too soft is not good. The length of the pillow is related to the individual's fatness, shoulder width and neck length, taking comfort as the degree.

Generally speaking, the length of a single pillow should be longer than your shoulder 15 cm, and the height after compression should be as high as your fist. For people who are used to lying on their side, the height of the pillow should be the same as their shoulder width after compression.

The part of the pillow supporting the neck should be 3.5cm higher than the back of the head. The filler (pillow core) of the pillow is preferably made of fine granular materials, such as buckwheat husk, rice bran, down, cattail, silkworm excrement, kapok, sun-dried tea, etc., which has good shaping and moisture absorption performance.

Pay attention to keep your neck and shoulders warm. Cover the quilt when sleeping in winter to prevent the neck and shoulders from being exposed. Don't blow the electric fan or air conditioner directly at your neck and shoulders in summer. Wind-cold stimulation can cause muscle spasm and stiffness, stiff neck, cervical facet joint disorder and muscle fibrositis. When working in a cold and humid environment, you should do a good job of labor protection, take a hot bath after work and put on dry and clean clothes as soon as possible.