Cervical pain caused by long-term computer use is very common among office workers. Many people think that this kind of neck pain is cervical spondylosis, but it is not. There are many reasons for neck pain. There are three main reasons for neck pain caused by sitting for a long time: first, bending over to work for a long time; The second is to catch cold; The third is the damage caused by strenuous exercise such as shaking your head.
What about sedentary neck pain? Try to avoid bad posture, such as lying in bed watching TV and reading books, sleeping on your side for a long time, and bowing your head for a long time; Also pay attention to working at your desk for a period of time, consciously move your neck or massage it. The following is 13' s coup to deal with sedentary neck pain.
1. Adjust the sitting posture and move the neck.
Relax your neck and shoulders, keep the most comfortable and natural posture, and don't shrug your shoulders. When talking and reading, you should look straight ahead and keep your spine upright. Office workers should try to maintain a correct sitting posture in their work and life: the neck should be straight, so that the head can be strongly supported, the shoulders naturally droop, and the elbows bend 90 degrees; The waist and back are straight, and the upper body and thighs are 90 degrees; The thighs and calves are at 90 degrees, and keep your feet on the ground. Do not hold a fixed posture for more than an hour. After an hour, you should exercise and do exercises.
2. Adjust the height of office desks and chairs.
The height of the computer desk and chair can be adjusted; It is best to have a supported chair back and armrests. The height of the display screen should be appropriate, and the eyes should look directly at the top of the computer screen and keep a proper distance from the display screen. If the height of the desk and chair can't be adjusted, you can try to adjust the angle and height of the computer with the computer bracket.
3. Massage Houxi point will relieve cervical discomfort.
The point of massage is Houxi point, which is an acupuncture point on the small intestine meridian. Hold your hand in a fist, and the end point of the horizontal line behind the metacarpophalangeal joint is this point. This point can dredge the Du meridian, adjust the cervical vertebra, benefit the eyes and straighten the spine. Sticking to massage Houxi point will relieve cervical discomfort, and it will be better if it can cooperate with cervical related points. The correct way is to gently rub your neck with your hands, bow your head first, then turn your head to the left, then raise your head, turn right, then bow your head and repeat the action. After you say that, raise your head and crow, just like practicing your voice, relax by breathing. Professor Jin said that this is a very useful set of cervical gymnastics for sedentary people.
4. Salt bags are very useful
Sew a long bag, put in large salt particles, seal it and heat it in the microwave oven for a few minutes. Pillow under the neck feels warm when sleeping every day, which can relieve neck discomfort.
5, often do cervical exercise.
Knead the neck alternately with both hands, with moderate strength; Press your shoulders with your hands crossed, twice a day in the morning and evening, 10 times each time; During my work, I do the left turn, right turn, bow my head and raise my head every day, each action lasts about 5 seconds, and the action is repeated 2 to 3 times.
Step 6 keep your neck warm
7. Look up at the moon.
Looking at things at close range for a long time, especially when looking down, will affect the cervical spine and vision. If your desk is too long, you should look up into the distance for about half a minute.
8. Aromatherapy
9. Fly a kite and stretch your muscles.
This exercise can move the joints of the whole body, especially when playing ball, always hold your head up and hold your chest high, so that the muscles in your shoulders and back that have been tense for a long time at ordinary times can be relaxed, and the blood gas is smooth, which is helpful for promoting blood circulation and removing blood stasis. Experts believe that flying kites in spring and summer can have more opportunities to get in touch with the sun, achieve the effect of expelling cold, and effectively prevent foreign germs from invading the cervical spine; Moreover, more sun exposure can make the human body fully absorb vitamin D, which is the key substance to promote the human body to absorb calcium.
10, self-tuning.
If the neck feels tired, you can put your fingers on the nape of the neck and rub the neck back and forth to make the skin of the neck feel hot. Generally speaking, it can be rubbed continuously for 36 to 8 1 time. You will feel relaxed and comfortable after burning your neck. This action is simple and takes a short time. If you feel neck fatigue in the office or other workplace, you might as well relax through this action.
1 1, lift and relax the neck.
This method is suitable for office workers who sit in the office all day. Sit in a chair, put your hands on the edge of the chair, support your body, and lift your legs and hips up. Hold this action for 5 seconds and repeat it several times. It can exercise shoulder muscles and relax the neck.
12, choose a good pillow and have a good sleep.
What kind of pillow to choose depends on the sleeping posture. People who like to sleep on their stomach are suitable for soft pillows, those who like to sleep on their sides are suitable for pillows with moderate hardness, and those who like to sleep on their backs are suitable for hard pillows. Pillows should not be too high, too hard or too low. The neck should fully contact the pillow and keep slightly backward. Don't put the pillow on the back of the head, let the cervical vertebra bend forward and droop. Pillows should be shoulder-high.
13. You can rest completely only by lying flat.
Experts pointed out that if you want to rest completely, your neck can only lie flat. People who are used to lying on their backs can flatten the middle of the pillow and raise their neck before going to bed. The pillow is as high as your fist. When lying on your side, the height of the pillow is the same as that of one and a half fists, and the suitable height is 10- 15 cm.