1, mitigation measures
(1) Swing from left to right: stand or sit, hold your neck with five fingers to relax your muscles, then gently tilt from the upright position to the left shoulder, then return to the upright position, and then tilt to the right shoulder. Doing the action of swinging from side to side is not only simple and convenient, but also can fully relax the cervical joint and relieve cervical pain.
(2) Bow your head hard: stand or sit quietly and do enough relaxation exercises for the neck (such as holding the neck muscles and swinging left and right); Then, bend your head down with your hands. When your jaw can't bend your head to your chest any more, you can do what you can and gently press your head down with your hands until you feel the most about yourself. This can fully stretch the neck muscles and help relieve cervical pain.
(3) Looking back at the sky: When doing this action, it should be noted that looking back and looking up at the sky are two actions, which are completed in turn. The specific action essentials are: standing posture, after the cervical vertebra is fully relaxed, keep the upper body upright, and then try to make the cervical vertebra rotate backwards and make a backward posture. When the rotation angle of self-feeling reaches the maximum, generally around 45 degrees, slowly look up at the sky and finally rotate back to the original position.
(4) Reverse rotation: Be careful when doing reverse rotation, and don't use too much force. Otherwise, it is easy to strain the cervical muscles due to excessive resistance, which will aggravate the pain. The key point of the action against rotation is to hold the palm of one hand against the mandible of the left face, and then slowly rotate the cervical vertebra to the left with force. When the maximum allowable angle of cervical vertebra is reached, rotate it to the right. This can release muscle pressure through intermittent exertion and relaxation at the cervical spine, and relieve the discomfort of cervical spine pain.
(5) Cross massage: This is a very effective and good method, which can relieve cervical pain quickly and directly. The essentials of cross massage are as follows: put your fingers slightly apart and in the same direction behind the cervical vertebra, then press the left cervical vertebra with your right hand and press the right cervical vertebra with your left hand. Cross-pressing and rubbing the cervical vertebra will not only facilitate your palm to exert moderate force, but also avoid the influence of the acidity of your hand on the massage effect.
2. the reason
(1) Bad habits
Refers to all kinds of injuries caused by excessive activities beyond the normal range, such as poor sleeping posture, improper pillow height or improper cushion position, etc., and the prevalence of repeated stiff neck is also high. In addition, the incidence of cervical spondylosis is extremely high, especially for workers who have bowed their heads for a long time.
(2) History of related diseases
People with a history of head injury, chronic pharyngitis and congenital malformation of cervical spine are prone to cervical spondylosis. In addition, endocrine diseases such as hypothyroidism will also promote cervical degenerative diseases, which is a major cause of cervical spondylosis.
(3) Environmental factors
When the human body is in a cold environment, the cervical spine is easy to catch cold, which leads to poor blood circulation of the lumbar spine, thus inducing cervical spondylosis.
(4) Improper massage
Long-term application of SPA and massage to the intervertebral disc, facet joints and ligaments of cervical vertebra will destroy the stability of cervical vertebra, accelerate the protrusion of intervertebral disc, make the cervical spinal cord more severely compressed and accelerate the emergence of cervical spondylosis.
(5) Improper exercise
When you go to the gym to exercise with equipment, don't try equipment that is beyond your neck's capacity. Similar to yoga, we should pay attention to the practice of head and neck, and don't practice equally. The cervical vertebra has degenerated, so exercise is not recommended.
3. Mitigation methods
(1) Pay attention to sleeping position and pillow.
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.
(2) 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.
(3) 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.
Remain 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.