Cervical spondylosis is characterized by stiff neck, discomfort, pain, soreness, stiffness and inflexible neck movements.
When you turn your neck, there will be a click. If not adjusted, it will lead to cervical hyperplasia.
Because the local symptoms of cervical spondylosis are mild, some people even have no neck symptoms at all; Many patients with cervical spondylosis show symptoms of other systemic diseases and are easily associated with other diseases.
Often sedentary, always keep the cervical spine and shoulders in a posture, leading to cervical spondylosis (many people don't know that they have cervical spondylosis).
When there is cervical spondylosis, these symptoms will appear after nerve roots are stimulated or compressed:
If not treated in time, the pain or numbness in the neck, shoulders or chest will be further aggravated. It will have persistent or paroxysmal radiation conduction to shoulders, upper limbs, arms and fingers, and may be accompanied by tingling (acupuncture pain) or electric shock, numbness, soreness, swelling pain and ant crawling. When the neck moves or coughs, sneezes or exerts a little force, the pain and numbness can be aggravated.
When cervical spondylosis is aggravated, muscle atrophy, heaviness, upper limb pain and weakness, and inflexible movements may occur. At night, the neck, shoulders and upper limbs may be more painful, and I can't sleep over and over again.
Due to the stimulation and compression of the cervical spinal cord, the spinal cord has insufficient blood supply, which can cause numbness in many parts (shoulders, arms and fingers).
If it is more serious, it will continue to spread downward and spread to the waist: back pain, waist weakness, waist and knees weakness and so on.
Hip: sciatica, dare not sit for a long time, numb, obvious when sleeping.
Spread to the legs and calves: there is numbness in the legs, and the symptoms will be alleviated after the activity.
Right foot: the foot is afraid of cold, which will lead to poor peripheral nerve circulation.
If you exercise a little, your blood circulation will be accelerated, and your symptoms will be alleviated, because the oppression of cervical spondylosis will oppress nerves and blood vessels and make blood vessels unobstructed, which is because the meridians are blocked.
The following are exercise methods to relieve and treat cervical and shoulder pain:
Cervical spondylosis is also related to poor sleeping posture: (always sleeping too high, the pillow is too hard), because of the long duration, it will cause imbalance of paraspinal muscles, ligaments and joints and accelerate cervical degeneration.
Pillow and sleep: the center of the pillow should be slightly concave, with a height of 12- 16 cm. The neck should be placed on the pillow, not suspended, so as to keep the head slightly backward. People who are used to lying on their side should have their pillows shoulder-high. Don't read while sleeping, and don't put your hands above your head for a long time.
Cervical spondylosis is related to improper posture in study and work: although the workload is not large and the intensity is not high, the incidence of cervical spondylosis is high. (For example, surfing the Internet, typing, playing mahjong and watching TV for a long time in life can also cause cervical spondylosis. )
Inappropriate physical exercise: activities or sports that exceed the neck's tolerance can aggravate the neck load.
Whether sleeping, resting, living, studying, working, or even some daily movements, we should maintain good habits and always remember to protect the cervical spine. At the same time, strengthen the exercise of neck muscles.
Tell you how to relieve cervical spondylosis:
Usually, you should pay attention to lower your head, rest at least once after working for an hour or two, and rest your head back or lie on your back to rest your cervical spine. Patients with cervical spondylosis should be careful not to suddenly turn their heads back and forth, let alone rotate their cervical vertebrae, and try to massage their necks obliquely.
Sitting, shrugging and chest expansion: it has a very good effect on the shoulders, back, arms and numbness caused by cervical spondylosis.
Swimming more. Because the head is always raised when swimming, the neck muscles, shoulders, back muscles, chest muscles and waist muscles are all exercised, and people do not have any burden in the water and will not cause any damage to the intervertebral disc.
You can also swim dry at home (fake swimming) and do various swimming postures: (freestyle, backstroke, breaststroke and butterfly)
Draw a circle forward with your chin (like a goose poking its neck)
It should be noted that when doing the exercise of cervical vertebra, the speed must not be too fast or too fierce, and it must be done slowly.
You can also do this: put your hands with your fingers crossed behind your head, push your hands forward and push your head and neck backward, which can alleviate the symptoms of neck and shoulder stiffness, numbness and pain.
When resting, be sure to use a hot water bottle and apply it under your neck. Hot compress has a good effect on relieving cervical spondylosis.
Fly a kite: When flying a kite, hold your chest out and look around, which can maintain the muscle tension of cervical vertebra and spine, help to enhance bone metabolism, prevent the degeneration of vertebrae and ligaments, and do not damage the vertebral body.
Methods of doing cervical gymnastics:
1. Basic posture: Before each training exercise, stand naturally, look up with eyes, feet slightly apart, shoulder width apart, and hands naturally droop. Relax all over.
2. Lean forward and lean back: put your hands on your hips, look up and lean back first, inhale at the same time, look at the sky with your eyes, and pause for a minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times.
3. Turn left and right: hands akimbo, first slowly turn your head to the left and inhale to your chest at the same time, then stop for one minute, slowly turn to the right and exhale at the same time, then straighten your left neck and stop for another minute. Do this repeatedly and alternately for 4 times.
4. Lift your shoulders and shrink your neck: Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands naturally droop. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally.
5. Swing from side to side: Before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. When moving, the head slowly leans to the left, so that the left ear is attached to the left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. This swing from side to side is repeated four times.
These are shoulder movements.
Method of massaging shoulders:
Acupoint massage: massage hand Li San. Press Li San on the right hand with the thumb of the left hand, knead for 1 min, and change the left hand three times a day. Massage Tang Yindian. Press the acupoints with food and thumb, and knead each time 1 min, three times a day.
Pinch the affected part: pinch the tender point with the thumb and forefinger of the right hand, press hard and deeply, knead for 1 min, and then pinch the right shoulder in the same way. Twice a day.
Shoulder exercise method:
First, elbow flexion and cutting The patient's back is standing against the wall, or lying on his back in bed, with his upper arms together and elbow flexion, and the elbow point is used as the fulcrum for external rotation.
Second, the patient with finger climbing the wall stands facing the wall, slowly climbs up along the wall with the fingers of the affected side, so as to raise the upper limbs as much as possible, mark the wall as much as possible, and then slowly return to the original position, repeatedly, and gradually increase the height.
Third, patients who hold their hands behind their bodies stand naturally. In the posture of supination and extension of the affected upper limb, the hand of the healthy side pulls the hand or wrist of the affected side, and gradually pulls it to the healthy side and above.
Fourth, when the patient stands with straight arms, the upper limbs naturally droop, the arms are straight, the palms slowly abduct downwards, and the hands are lifted up forcibly. After reaching the maximum, he stopped for 10 minutes, and then returned to the original position to repeat.
Fifth, patients who touch the spine after stretching naturally stand. In the posture of supination and extension of the affected upper limb, elbow flexion, wrist flexion, middle finger pulp contact with spinal spinous process, gradually moving from bottom to top to the maximum, and slowly returning to the original position after 2 minutes, repeatedly and gradually increasing.
Six, patients with comb hair can lie on your back or stand, elbow flexion, forearm forward (palm up), try to wipe your forehead with your elbow, that is, wipe the sweat.
Seven, patients with headrest hands lie on your back, hands crossed, palms up, on the back of the head (pillow), first try to make the elbow abduction, and then try to abduction.
Eight, the patient stands with shoulder rotation, the affected limb naturally droops, the elbow joint is straight, and the affected arm turns from front to back, from small to large, and repeats several times.
You don't have to do the above actions every time. You can choose alternate exercise according to your own specific situation, 3-5 times a day, generally about 30 times each time, not limited, as long as you persevere.
Knead and massage neck and shoulder muscles, and massage Dazhui, Shoulder and Neck, Fengchi, Baihui, Naohu, Zhongfu and Yunmen. This has a good effect on your father's shoulder pain.
Soaking your hands and feet before going to bed (the water temperature should not be too hot), rubbing your hands and stamping your feet when you are fine, can promote blood circulation, has an auxiliary effect on treating shoulder pain, and has a very good effect on promoting sleep.
To reduce the bad habit of sitting down for a long time, do more exercise (sitting down for a long time will hurt the cervical spine, shoulders and lumbar spine).
Pay attention to rheumatism: according to the season, add clothes at the right time, pay attention to keep the neck and shoulders warm, and prevent cold and wind.
In the usual sitting posture, always try to hold your chest out and abdomen in, and sit up straight (this posture is difficult for ordinary people to last, so you can sit up straight for a while, have a rest, do something, and then rest).