Cervical spondylosis is a common clinical disease, which used to be more common in middle-aged and elderly people, and has a trend of rejuvenation in recent years; It used to be an occupational disease of accountants and teachers, but now it is a frequently-occurring disease in the office. The main symptoms of cervical spondylosis are neck pain and numbness of upper limbs, but modern medical research shows that cervical spondylosis can also produce symptoms such as headache, dizziness, tinnitus, eye swelling, chest tightness, shortness of breath and weakness of limbs. There are many methods to treat cervical spondylosis, such as massage, acupuncture, traction, physical therapy, local closure, medicine and so on. , as well as surgery, can have a good effect. However, if the patient does not cooperate with the treatment and does not pay attention to self-maintenance and functional exercise, it will delay the illness and easily relapse.

I. Maintenance

1. One third of one's life is spent in bed. The hardness of the pillow has a direct effect on the cervical spine. The best pillow should be able to support the physiological curve of the cervical spine and keep it straight. The pillow should be elastic, and the pillow core should be kapok, hollow high elastic cotton or chaff. Like to lie on your back, the height of the pillow is about 5 cm (the height after compression); I like to lie on my side, and my height is about 10 cm. In supine position, it is best to pad the lower edge of the pillow on the upper edge of the scapula to avoid making the neck empty. In fact, the real name of the pillow should be "pillow neck". Improper pillow often causes stiff neck, and repeated stiff neck is often a precursor to cervical spondylosis, so it should be diagnosed and treated in time. Also pay attention to the pillow mat, which is made of straw. One bamboo mat is too cold and the other is too hard, so it's better not to use it.

2. Keeping the neck warm The cold stimulation of the neck will make the muscles and blood vessels spasm and aggravate the neck pain. In autumn and winter, it is best to wear high-necked clothes; The weather is a little hot, so you should pay attention to prevent your neck and shoulders from catching cold when you sleep at night; In hot season, the air conditioning temperature should not be too low.

3. Correct posture The main reason for cervical spondylosis is that the posture of work and study is incorrect. Good posture can reduce fatigue and avoid injury. Bowing your head for too long will cause muscle fatigue, cervical disc aging and chronic strain, which will lead to a series of symptoms. The best posture for working at a desk is to keep your neck upright, lean forward slightly, and don't twist or tilt; If the working hours exceed 1 hour, you should take a break for a few minutes and do some neck exercises or massage; It is not advisable to lean your head against the bedside or sofa armrest to read or watch TV.

4. Avoiding neck injury can also induce this disease. Besides paying attention to posture, if you take a fast vehicle and encounter sudden braking, your head will be thrown forward, which will cause "whiplash-like" injury. So pay attention to protect yourself, don't doze off in the car, you can twist your body and lean forward when sitting in your seat; Cervical spine injury should be avoided in sports competitions; In the acute attack of cervical spondylosis, the activity of cervical vertebra should be reduced, especially to avoid turning around quickly, and neck brace should be used for protection if necessary.

Step 2: Exercise

Exercise of cervical vertebra should be cautious, and rapid rotation or swing without purpose should be avoided, especially in the acute stage of cervical spondylosis, vertebral artery type cervical spondylosis or cervical spondylotic myelopathy. The method we recommend is simple and easy, but to achieve the goal of preventing and treating diseases, we must persevere.

1. The head is neutral, bending forward to the limit and returning to the neutral position; Stretch back to the limit and return to the neutral position; Turn left to the limit and return to the neutral position; Turn right to the limit and return to the neutral position; The left side bends to the limit and returns to the neutral position; The right side bends to the limit and returns to the middle position. Slow down and push harder. During exercise, some patients can feel the murmur in the neck. If there is pain, they should reduce the number of exercises or stop exercising. If there is no pain, you can continue to exercise.

2. The head is in a neutral position, with hands and fingers crossed behind the neck, and the head moves back and forth slowly. At the same time, both hands vigorously oppose the movement of the head to exercise the muscles behind the cervical spine.