Although cervical spondylosis is a comprehensive result of degeneration of bones, joints, muscles, intervertebral discs and ligaments, muscle strain is the direct cause of cervical spondylosis among many causes. So how to prevent neck muscle strain in daily work and life? 1. Desk work should not last too long. When using the computer, eyes should look straight at the screen, and the head should keep a certain distance from the screen, so that the cervical vertebra can be fully relaxed. Every 30 minutes to 1 hour in front of the computer, you need to move your cervical spine, do 10 times to raise your head, lower your head, bend left and right, and then continue to work before your neck can rest; 2. Pay attention to keep the neck and shoulders warm, don't blow the cold air conditioner to the head and neck, wear a scarf in winter, and try to reduce working at your desk for a long time under low temperature or cold and humid conditions;

3. Correct bad posture and habits, keep a good sitting position and sleeping position, don't lie on the sofa reading, don't doze off and sleep deeply on the road; The sleeping pillow should not be too high or too hard. The height is about 10 cm or as high as your fist. The center should be slightly concave, so that the neck can completely touch the pillow, and keep leaning back slightly without sagging. Those who are used to lying on their side should make their pillows shoulder-high; 4. Avoid lifting heavy objects on upper limbs. When the upper limb lifts a heavy object, the strength can be transmitted to the cervical vertebra through the muscles hanging from the upper limb, thus pulling the cervical vertebra and increasing the mutual pressure between the cervical vertebrae;

5. Strengthening the muscle exercise of neck and shoulder, doing cervical exercise after work and leisure can not only relieve fatigue, but also help maintain the stability of cervical spine and enhance the ability of neck and shoulder to adapt to changes; 6, early treatment of neck and shoulder muscle and soft tissue strain, using traction, physical therapy, massage, acupuncture and other treatment methods to prevent the development of cervical spondylosis.

Use pillows reasonably. The pillow is a tool to protect the neck, and it takes 1/4 to 1/3. Every time an adult sleeps. Choosing a suitable pillow, when lying on your back, choosing a comfortable pillow is a factor. The height of the match is your own punch; When lying on your side, the height of the pillow is the height of a fist plus the thickness of a palm. Material selection is very important to protect cervical health, such as dough feel.

We must find ways to make the joints related to cervical spondylosis move. Don't worry, be gentle. You can find all kinds of simple cervical spondylosis calisthenics online. If your environment permits, you can practice yoga or swim. Besides, you can try to learn a dance.