The best exercise mode for cervical spondylosis is 1, and the sitting posture is changed.
Use the computer for a long time every day, and take the bus or drive after work, one day? Sitting? The time will be particularly long, and cervical spondylosis is like this? Sitting? It came out.
Establishing a correct sitting posture can reduce the incidence of cervical spondylosis by at least 40%. Customizing an inclined work board at 10 ~ 30 degrees with the desktop is more conducive to the adjustment of sitting posture. Keys of general-purpose computer
2. Massage your ears every day
Massage your ears every day can protect the cervical and lumbar vertebrae. The hardest ridge on the ear is the helix. Looking along the helix, the upper joint corresponds to the acupoints of the lumbar spine.
At the lower end of our ears, the corresponding acupoints are what we call cervical acupoints. In the upper 2/5, it corresponds to the acupoints that control our thoracic vertebrae. So our ears are the gathering place of nerve endings, but our spine is the most concentrated place of human nerves.
When you pinch these three acupoints with your thumb and forefinger, you can stimulate the reflection of nerve endings in your ears and transmit it to your spine. If you continue to stimulate, you can stimulate the blood circulation of the spine and play a role in health care and disease prevention.
3. Actively adjust the temperature in the morning.
No matter in winter or summer, a comfortable temperature should be given to the cervical spine. Even for the sake of beauty, prepare a shawl in the office to protect your neck and back.
If you feel cold occasionally, fry yourself a bowl of cold-dispelling soup. The method is as follows: Take brown sugar 2 spoon and 7 slices of ginger, put brown sugar, ginger and appropriate amount of water into the pot and fry for 10 minute. You can drink 1 dose twice a day.
4. Exercise your brain
For people who work at their desks for a long time, it takes about 1 ~ 2 hours, and the head and neck should be purposefully rotated left and right several times, gently and slowly, so as to achieve the maximum range of motion in this direction.
You can also do a shoulder-pinching exercise, slowly tighten your shoulders for 3 ~ 5 seconds, then stand up your shoulders for 3 ~ 5 seconds and repeat for 6 ~ 8 times; You can also use two tables, put your hands on the table, fly your feet back, hold on for 5 seconds, and repeat 3 ~ 5 times.
5. Do some activities after lunch break.
Many white-collar workers have the habit of taking a lunch break after meals. If they can get up after rest and do chest expansion or other movements, it will also be of great help to relieve cervical pain.
Step 6 choose a healthy pillow
Pillows and beds are also important factors in maintaining cervical vertebrae. Too high or too low pillow and too soft mattress will cause cervical spine injury.
The middle and low-end ingot-shaped health pillow can support the cervical vertebra well and make the cervical vertebra have a good rest. At the same time, the width of the pillow should reach the shoulder. For people with poor cervical spine, wooden beds and brown stretching beds are the first choice, while those excessively soft beds are not conducive to cervical health.
Step 7 simply massage your neck
After working all morning, you may feel a sore neck at two o'clock in the afternoon.
8, enjoy Chinese medicine hot compress
Stir-fry a little fennel and half a catty of salt, put it in a cloth bag and put it behind your neck for 30 minutes. Daily 1 time can improve the blood circulation of neck and back and relieve muscle spasm. Be careful not to let the temperature get too high or stay too long.
9. Sleeping position is very important
At high temperature, the human body is prone to stiff neck and cervical pain due to the high local temperature, frequent turn-over and frequent turn-over process, so it is also very useful to keep the room as warm as possible and add a straw mat cover to the pillow.
In addition, people are very tired in hot weather and want to take a nap at noon, but sitting in a seat with their heads down to sleep is very harmful to the cervical spine.
Experts remind everyone that you can take a short rest in a supine position at noon or in the car. You must find a support point for the cervical spine, such as putting a chest wrap or a U-shaped neck pillow behind your neck.
10, use less computers and exercise more.
In the treatment of cervical spondylosis, doctors often emphasize? Physical therapy? What is this? Physical therapy? In layman's terms, it is sports.
The local functional exercise of cervical vertebra also belongs to the category of physical therapy, but every part of the human body is closely related and not divorced from the overall local health. Therefore, full-body exercise will be more effective for the rehabilitation and treatment of cervical spondylosis.
For patients with cervical spondylosis, playing badminton and swimming not only exercises the whole body, but also is very targeted.
The best treatment for cervical spondylosis Cervical spondylosis is a common disease. Conservative treatment is widely used, suitable for patients with short onset time, no history of trauma and no dysfunction, mainly including massage, traction, physical therapy, oral medication and other methods.
1. Massage: The function of massage is to relieve the tension and spasm of neck and shoulder muscles, relieve the adhesion of soft tissues, and thus improve the symptoms of cervical spondylosis. Suitable for patients with early cervical spondylosis.
2. Traction: traction is suitable for all kinds of cervical spondylosis and is widely used in the treatment of cervical spondylosis. Through the mutual balance of traction and anti-traction, the head and neck are relatively fixed in the physiological curve state, thus gradually changing the abnormal curve of cervical spine. It should be noted that patients with acute cervical spondylosis should not do traction to avoid local inflammation and edema.
3. Physiotherapy: Physiotherapy is to improve blood circulation and relieve muscle spasm by applying sound, light, electricity, heat and magnetism to the human body, so as to achieve the purpose of treating and preventing cervical spondylosis.
4. Drugs: The main purpose of drug therapy is to relieve pain, relieve local inflammation and relax muscles. At present, the commonly used drugs are mainly painkillers, sedatives, vitamins, vasodilators and Chinese herbal medicines.