Cervical spondylosis in the office has become an "occupational disease" for more and more office workers, mainly because the person in charge of the office keeps a posture for a long time, which makes the shoulders and cervical vertebrae of office workers in the same posture for a long time. After a long time, it is easy to get stiff, neck discomfort, and even many young people get cervical spondylosis. Office workers are busy with their work and have no intention of talking about cervical vertebrae. They are just busy with their work and often work at their desks, which will straighten the normal physiological flexion of the cervical spine and cause discomfort symptoms such as cervical looseness, hyperplasia and muscle tension, thus stimulating nerves or blood vessels around the neck and causing cervical pain. The pathogenic factors of cervical spondylosis in office workers may be due to work stress, stiff neck, poor sleeping posture, uncomfortable pillow, cold and trauma. If effective preventive measures can be taken as soon as possible, the incidence of cervical spondylosis can be reduced and the cervical vertebrae of office workers can be protected from being disturbed.

We should maintain good habits in daily life, protect the neck, avoid unnecessary injuries, and properly strengthen the exercise of neck muscles to enhance the stability of cervical spine.

Please do an experiment: lean your head back slightly, then try your best to turn left and then right, and you will definitely find a feeling of pain and stiffness.

It is never too late to mend. Instead of waiting for a cervical spine injury to receive long-term and complicated treatment, it is better to take the initiative and take the initiative to let the cervical spine be carefully cared for by us without any accident.

Exercise for 5 minutes at rest: You can also maintain the cervical spine in your fast-paced work life, such as doing the following cervical spine exercises at rest. Sit up and do head movements, bow your head, look up, turn left, turn right, stretch forward, shrink back, and turn clockwise and counterclockwise respectively. 5 minutes at a time, and the movements should be gentle and soft.

Patients with acute or first attack of cervical spondylosis should pay due attention to rest. Bed rest plays an important role in relaxing neck muscles, relieving muscle spasm and tissue edema. However, in the intermittent and chronic stages of cervical spondylosis, we should take part in the work properly. Don't need a long rest.

Use a comfortable pillow:

Everyone's neck curvature is different, even if a person grows up in different periods, the neck curvature will not remain the same. Therefore, with the growth of age and experience, we should change the pillow that suits us according to the actual situation of the neck. With the increase of age, there will be hyperosteogeny in the cervical spine, which will change the bending ability of the neck, and the neck will gradually become stiff or tensile. Try not to keep a posture for a long time, don't sleep on a high pillow, and strengthen neck activities.

Choose a healthy pillow

Pillows and beds are also close companions of cervical vertebrae. If the pillow is too high or too low and the mattress is too soft, it will bring trouble to the cervical spine. The width of the pillow should reach the shoulder, and the ingot-shaped health pillow with low middle and high two ends has a good supporting effect on the cervical vertebra, which can make the cervical vertebra get a good rest; For people with poor cervical vertebrae, wooden beds and brown elastic beds are the best choices, and those excessively soft beds are definitely not good for cervical vertebrae.

Take the initiative to adjust the temperature in time: cervical vertebra is afraid of cold, so it is necessary to increase or decrease clothes in time and give your cervical vertebra a suitable temperature. You can prepare a shawl in the office to protect your neck and back, which is both warm and elegant.

When doing outdoor sports, the nutrition of cartilage tissue is not supplied by blood, but by the change of pressure. If there is no activity, cartilage will be malnourished and degenerate. Therefore, increasing outdoor activities is also one of the ways to maintain cervical spine. Proper exercise after work can not only help you get rid of mental fatigue, but also keep healthy. Swimming, playing ball and practicing yoga are all very suitable sports for white-collar women.

Active exercise:

Office workers should not neglect their health. They should always take proper exercise, especially the muscles of the neck, shoulders and back. Correct exercise can enhance muscle strength, strengthen the physiological curvature of cervical spine, promote the circulation of blood lymph, and help the recovery of cervical spondylosis and increase resistance. You can do some broadcast gymnastics two hours after going to work, stretch your body and twist your neck to achieve the purpose of exercising your whole body.

Active temperature regulation in the morning

The ancients liked to wear long clothes, on the one hand, out of etiquette, on the other hand, for health preservation. No matter in winter or summer, a comfortable temperature should be given to the cervical spine. Even for the sake of beauty, prepare a shawl in the office to protect your neck and back. If you catch a cold occasionally, make yourself a bowl of soup for dispelling cold: brown sugar 2 spoon, 7 slices of ginger, decoct in water for 10 minute, and drink 1~2 times to dispel cold.

Massage the neck and relax properly: at noon and at night, the neck may be exhausted from work. At this time, you can rub your neck back and forth with your fingers crossed, gently, 50 times at a time. Proper neck heating can relieve neck fatigue and relax the whole body.

Simple massage, after a morning's work, by two o'clock in the afternoon, you may have felt sore neck and exhausted. Here is the simplest first-aid method to help you relieve neck fatigue: put your fingers behind your neck and gently rub your neck for 50 times in a row. At this time, your neck will get hot and feel very comfortable.

Hot compress the neck with a towel:

If you exert yourself for a long time and keep sitting for a long time, your neck will be sore and weak, and even dizzy and swollen. At this time, we should put down our work and apply a hot towel to the neck to promote blood circulation in the neck, which has a certain soothing effect on relieving local neuromuscular tension.

Two massage methods

After working all morning, by two o'clock in the afternoon, I may have been exhausted and a little tired. Here are two simple first aid methods:

At the back of the neck, there are three Bailao points from the bottom of the skull to the upper torso. When you spare no effort to work, you might as well spend a few minutes massaging these three reaction points to immediately relieve cervical fatigue and relax the whole body.

Cross your hands with your fingers, put them behind your neck and gently rub your neck back and forth for 50 consecutive times. You will feel very relaxed and comfortable when your neck gets hot.

We should have a correct understanding of the disease and establish confidence in overcoming the disease: we should not only eliminate the fear and pessimism, but also prevent the mentality of muddling through and miss the active and effective treatment.

Correct sitting posture in the office:

Office workers should naturally sit in the office chair, with their backs resting on the backrest, their shoulders spread back naturally, their shoulders parallel to the desktop, their lumbar vertebrae sitting straight and their feet touching the ground at the same time. Don't cross your legs Adjust the height of the desk and chair to the best state in proportion to your height, so that you can look directly at the computer screen and relax your shoulders. Avoid excessive forward or backward bending of the head and neck to reduce neck fatigue caused by sitting for a long time. Don't let your eyes get too close to the computer monitor. Don't stare at the computer screen or type in the fields. Over time, it may cause cervical strain and affect vision.

Reinforce the kidney and add points for dinner

As a busy white-collar worker, you may not have enough time to prepare healthy and nutritious breakfast and lunch, so you can eat some food that nourishes bone marrow at dinner. Traditional Chinese medicine believes that walnut, dogwood, rehmannia root, black sesame and bovine bone have the function of tonifying kidney and promoting marrow. These materials can be added to your dinner to strengthen bones and muscles and delay the transformation of kidneys and spine.