Although the work of office workers looks good, it also hides many health threats, among which cervical spondylosis is the most common one. Many office workers suffer from cervical spondylosis, which is very unfavorable to their health care. So how to prevent cervical spondylosis? Here are seven suggestions for you.

1. Change sitting posture

OL needs to bend his head at his desk for a long time because of work, which makes the cervical spine in a flexion position or some specific positions for a long time, makes the neck muscles in an uncoordinated stress state for a long time, and makes the muscles and ligaments behind the neck prone to tensile strain, which in turn leads to cervical spondylosis.

Orthopedic experts suggest that a fixed posture cannot be maintained for more than 1 hour. After an hour, you should move your neck and shoulders and do some exercise. Bowing your head for too long will definitely affect the health of cervical spine.

OL's sitting posture in the office is also very strange. Many people just want to be comfortable regardless of whether they are sitting correctly, which is also one of the chief culprits of cervical spondylosis.

The correct sitting posture should be to keep the neck upright, 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 the feet are kept on the ground.

Choose the right pillow

Sleep is very important for the health of office workers. In a healthy lifestyle, at least one third of the time is allocated to sleep every day, so how to sleep is very important. Pillows are also a very important factor affecting sleep. If you choose a bad pillow, it will not only aggravate cervical spondylosis, but also affect our health.

How should we choose the right pillow?

Orthopedic experts say that the physiological curve of normal cervical spine is lordosis. When lying on your back, if the pillow is too low and your head and neck are too backward, the lordosis will increase, which will not only cause fatigue due to excessive tension, but also cause chronic injury. However, if the pillow is too high and the head and neck lean forward excessively, it will not only easily strain the muscles and ligaments behind the vertebral body, but also cause or aggravate cervical spondylosis.

Therefore, regardless of cervical spondylosis, we should pay attention to maintaining the physiological position of cervical lordosis.

The most ideal pillow height should be about 6- 10 cm, the hardness should be moderate, and the most important thing is that the shape should conform to the normal physiological curve of the neck. It is best to have a saddle-shaped pillow with low middle, high ends, slightly higher neck and shoulder edges and low opposite sides, which is often called a B-shaped pillow.

In addition to choosing the right pillow, sleeping position is also very important. Lying flat is the most effective way to prevent and improve cervical spondylosis. Postures such as sleeping on one's side or lying on one's stomach, with arms pressed under the head, will increase the burden on the cervical spine.

3. Chinese medicine massage

Cervical spondylosis is mainly caused by the protrusion of nucleus pulposus pressing the surrounding nerves or blood vessels, which leads to nerve compression or poor blood circulation, and then causes symptoms such as head, neck, shoulder, back and shoulder pain, and limited neck movement.

Chinese massage is a wonderful flower in the history of Chinese medicine treatment. Masseurs regularly massage the neck shape on both sides of the patient's neck and back, and point, press, press and push the acupoints around them to relieve neck pressure and neck fatigue, so as to effectively achieve the purpose of relieving the symptoms of cervical spondylosis.

When the cervical vertebra is tired and uncomfortable, you can also use some small methods of self-massage to relieve it at any time.

1. Press the thumb and abdomen of both hands at the junction of head and neck, and press Fengchi point 1 ~ 2 min at the depression of one finger beside the midline.

2. Pinch the muscles on both sides of the cervical spine from the back of the neck with the thumb and forefinger of the left or right hand, or press the pain points of the muscles on both sides of the cervical spine with the thumb and abdomen of both hands for 2 ~ 3 min.

3. Put a hand on the shoulder through the front, press or hold the muscles above the spine for 2 ~ 3 min with your fingertips, and then tap the muscles above the spine with your palm 10 times.

4. Hot compress therapy

Early treatment of cervical spondylosis, such as neck stiffness, soreness or slight pain after catching cold, can be improved by hot compress.

20g of Lycopodium distichum, 20g of Caulis et Folium Gaultheriae Yunnanensis, 20g of Carthami Flos, 20g of Notopterygii Rhizoma, 20g of Papaya, 20g of Curcuma longa, 20g of Folium Artemisiae Argyi, 20g of Asari, 20g of Saposhnikovia divaricata and 250g of clean fine sand are put into a cloth bag made of gauze, sewn, and steamed on a steamer for about 40 minutes.

Then take out the medicine bag and put it around your neck. At first, you can pad several layers of soft cloth to avoid being burned. Generally, 40 ~ 60 minutes of hot compress is enough.

If the charge is cold, it can be reheated. Hot compress before going to bed every day 1 time.

The main purpose of hot compress therapy is to promote blood circulation, relieve muscle spasm, promote blood circulation and dredge collaterals, so as to achieve the purpose of treating cervical spondylosis.

5. Actively adjust the temperature in time.

The cervical vertebra is a very fragile part. Sometimes our bodies may not feel the temperature change, but the cervical vertebra has been injured. Here is a small way to introduce you, that is, to prepare a small shawl in our office, so that we can take care of our cervical vertebrae at any time according to the change of temperature.

6. Yoga

Yoga is a sport deeply loved by OL. Besides exercising after work, it can also effectively prevent and treat cervical spondylosis.

According to the survey, the prevention and treatment effect of yoga on cervical spondylosis can reach 82.85%.

Yoga moves slowly stretch, and every movement stops at the personal limit.

Yoga emphasizes the unity of body and mind, so practicing yoga requires a certain degree of understanding and patience, and its main point lies in the coordination of movement and breathing. Yoga can loosen the joints between bones, make blood flow to the intervertebral disc more smoothly, and prevent ossification and adhesion. This special effect is irreplaceable by ordinary body movements, waist twisting, reaching out and kicking.

Yoga relaxation advocates meditation, and the core of thinking is far from the specific content of life. Meditation can quickly relieve fatigue and depression. After getting into the habit, if you practice in bed while sleeping, you can also eliminate insomnia.

Jazz dance

Jazz dance has become a popular way of exercise. While entertaining, it can also relieve chronic limb joint diseases, such as scapulohumeral periarthritis, spinal hyperplasia and cervical spondylosis.

Jazz dance is a kind of body language art, and it is also a dynamic plastic art with comprehensive space and time. Its fast and dynamic movements, such as hip sending, waist twisting and body twisting, all reveal charm and sexy, healthy and easy to learn, and have the effect of aerobics. It belongs to an outward dance, and there are rules in freedom.

Not only can it relieve the pressure of life, but it is also a fashion sport, which makes life more interesting.

As a noble and elegant sport, it can help modern people adapt to the busy pace of life, stretch their bodies and minds, cultivate their self-cultivation and cultivate their sentiments, and has a good shaping effect on women's bodies, especially breasts, abdomen and buttocks.

The above are seven tips to prevent and relieve cervical spondylosis, so what kind of habits will cause office workers to suffer from cervical spondylosis? Let me introduce you to several wrong habits that will hurt the cervical spine. People who work can think carefully about whether they have such wrong habits! With or without it, we should pay attention to avoid damaging the cervical spine in our daily life.

Some bad habits can easily cause cervical pain.

? Are office workers only one centimeter away from cervical spondylosis? This is no exaggeration. According to statistics, more than 90% white-collar workers suffer from cervical spondylosis, the main reason is sedentary. Long-term single fixed posture at work is the main cause of cervical spondylosis.

The cervical vertebra has seven bones, and the normal physiological bending is flexion. These seven joints are all protected by muscles. If you sit for a long time and keep a posture, the neck muscles will be in a state of tension for a long time, and the muscles will be strained and lose the ability to protect bones and joints. People often feel shoulder and neck pain. Is this a muscle strain? Warning? .

1, twist your neck

After working at a desk for a long time, the neck muscles will be tense and sore, and some people will start to turn their heads. This kind of action should not be done often, especially when the muscle tightness on both sides is different, twisting the neck can easily lead to joint dislocation, ligament strain and shoulder joint displacement.

Step 2 pull your neck sideways

When massage is relaxing, many people like to let the masseur side his neck. Enjoy? The click of the neck, the sudden passive movement of the neck, may cause damage to ligaments, muscles and bones, aggravate the pain, and may also cause dizziness or even fainting due to sudden occlusion of the vertebral artery.

3. Bad sleeping posture

Besides working and preventing cervical spondylosis, you should also avoid leaning on the sofa or lying on the bed when reading or watching TV. These postures may lead to cervical spine injury. When sleeping, the pillow is too soft, the supine is too high and the side is too low; Sleeping in a soft spring bed is a bad habit. Sleeping for a long time will cause or aggravate cervical spondylosis.

Conclusion: Office workers are the high-risk population of cervical spondylosis, so for office workers, the protection of cervical spondylosis must not be ignored. The seven tips for preventing and treating cervical spondylosis that I introduced above will definitely help office workers to better protect cervical vertebrae. If these methods are really helpful to you, share them with people around you.