The best preventive method to protect cervical spine is to exercise neck muscles and back muscles. That is, cross your hands behind your head, hold your arms forward, and make a "resistance" movement with your head and neck backward for 5- 10 seconds, and repeat it dozens of times after relaxation.

The other movement is "Little Swallow", which takes a prone position, takes the abdomen as the fulcrum, supports his arms as far as possible, puts his legs together, stretches his toes as far as possible, and raises his head and neck as far as possible, so as to achieve self-traction of cervical vertebra, thoracic vertebra and sacrum in the best state and achieve tacit training with surrounding muscle tissues.

Learn to relax

For cervical spondylosis and lumbar spondylosis, the most important prevention is to learn to maintain a correct sitting posture and standing posture. If you can't do this, you can sit for 1 ~ 2 hours and do flexion, extension and rotation of your head and upper limbs, which can not only relieve fatigue, but also enhance muscle toughness. If it still doesn't work, get up and exercise, pour a cup of boiling water and chat with colleagues. In short, you can't sit still for a long time, otherwise, your muscles will be very tired and your whole spine will be more tired. Before long, cervical spondylosis will find you.

Know how to exercise

In addition to relaxing a little in the office, you can often do an action at home, lying on the bed with your arms stretched back as far as possible, like a swallow flying. This action can make your back muscles get a good exercise and strengthen the elasticity of muscle tissue. In addition, the most effective way to prevent cervical and lumbar spondylosis is swimming, because when swimming, the head is raised, the neck muscles and lumbar muscles are exercised, and people do not have any burden in the water and will not cause any damage to the intervertebral disc.

Be good at supplementing

Both men and women over the age of 30 should take calcium supplements properly, take calcium tablets under the guidance of doctors, and eat more calcium-rich foods in their diets, such as bean products, milk and shrimp skin. To enhance the strength of bones and prevent osteoporosis.

Learn to sleep

Avoid the bad habit of sleeping on a high pillow. The high pillow bends the head forward, which increases the stress of the lower cervical spine and may accelerate the degeneration of the cervical spine. Therefore, it is best to use a cylindrical pillow, put the pillow on the neck, and the head can be pulled back, which is conducive to maintaining the physiological curvature of the neck.