What should I do if my neck hurts after watching the computer for a long time? Class: Our health is very important, but we should pay attention when there are some abnormal phenomena in our body, but we should not be blindly nervous and blindly treated. We should see a doctor in time. What should I do if my neck hurts after watching the computer for a long time?
What should I do if my neck hurts after watching the computer for a long time? 1 1, exercise your neck regularly.
Watching the computer for a long time will keep the same posture, which will cause stiff neck and pain. Exercise your neck regularly and relax your parts. You can twist the head 360 degrees, clockwise and counterclockwise by 10 turn respectively. You can also turn your head left and right, turn your head to the limit position, and turn your head left and right 10 for 10 second each time to relieve neck pain.
Step 2 apply hot compress to your neck
Soak the towel in hot water at 35-40℃, then take it out and wring it out, and apply it directly to the neck pain area for 5- 10 minutes each time. It can eliminate muscle tension, promote local blood circulation and improve neck pain symptoms.
3. Keep the correct sitting posture
Improper sitting posture will make the neck muscles tense, and the cervical vertebra will be easily injured, resulting in obvious pain in the neck. Therefore, to maintain a correct sitting posture, the specific method is to keep the body straight, keep the chest, head and cervical vertebrae in a straight posture, and prevent the head and neck from leaning backwards or stretching forward.
Step 4 massage the neck
First of all, sit up straight, bend your head hard, let your chin touch your chest, and put your hands on your head and press down. Keep your chin touching your chest for 20 seconds, then release it. Repeat for 5 times, which can relieve the neck pain caused by computer for a long time. In addition, local massage can also be used to relax muscles.
5, Chinese medicine treatment
If neck pain is accompanied by dizziness, headache and nausea, you need to be alert to cervical spondylosis. It can be treated by massage, physical therapy, acupuncture and other methods, but it is necessary to choose a regular Chinese medicine museum and choose the appropriate treatment method under the guidance of a doctor. In addition, you can't use external medicine casually, so as not to bring unnecessary trouble.
skill
People with neck pain should keep warm locally, and don't let the cold invade the body and aggravate the pain. When they sleep at night, their pillows should not be too high or too low, so as not to make the head and neck lose their normal physiological curvature, aggravate the symptoms of neck pain, and even cause chronic damage to neck muscles. In addition, neck pain can also be caused by soft tissue injury, neck and shoulder myofascitis or calcification of nuchal ligament. If the neck pain is still not relieved by the above methods, we should be vigilant and go to the hospital in time to find out the reason.
How to do computer neck pain for a long time? 2. Methods to relieve cervical spondylosis.
1, more activities
Friends who sit in front of the computer for a long time should get up and move their necks during a period of time when using the computer, but never do a 360-degree circular motion, only make a 90-degree left turn and a 90-degree right turn, so as to ensure that the ligaments on both sides of our neck are evenly stretched in a short time and improve the local blood supply. Remember to move slowly.
Step 2 keep warm
Traditional Chinese medicine believes that cervical pain is caused by pathogenic wind, cold and dampness, and blood stasis and pathogenic factors are combined to condense but not disperse. Wuzhi ointment is used to treat cervical spondylosis with the aim of expelling wind and dispelling cold, promoting blood circulation and removing blood stasis, and it follows the painless principle of general principles of traditional Chinese medicine, so the curative effect is thorough. Also pay attention to cold and warmth.
Step 3 change bad habits
The occurrence of cervical pain may be a symptom of cervical spondylosis. Many middle-aged and elderly people may suffer from cervical spondylosis, which may be caused by working for a long time or watching mobile phones often. Others always like to sleep with high pillows. After a long time, it will naturally lead to obvious pain in the cervical spine. If you want to achieve rapid relief, you must first choose to correct your behavior, otherwise the pain in the cervical spine will be more serious.
Second, cold compress gel
If the cervical vertebra hurts, you can try this "Ruhao cold compress gel" and gently rub it to relieve the pain. Ruhao cold compress gel is a herbal formula and one of the best-selling products at present. Its function is mainly suitable for the auxiliary treatment of cervical spondylosis, scapulohumeral periarthritis, arthritis, lumbar process hyperplasia, tenosynovitis, lumbar muscle strain, muscle strain, traumatic injury, rheumatism and rheumatoid arthritis. Easy to use, free from the trouble of sweating and falling off of traditional patches, where it hurts.
Third, the method of massaging the shoulder and neck
1, Fengfu point
Hands slightly apart, along the back of the neck and spine, gently press the acupoints. "Wind" means that the qi and blood in acupoints are the ethos; "House", house also. Traditional Chinese medicine believes that the qi of Du meridian absorbs moisture at Fengfu point, so stimulating this point has the effect of cooling and absorbing moisture. This acupoint is located at the back of the head, the middle of the back and the hair margin. If the pain in the back of the head is numb, massage here can effectively relieve it.
2. Fengchi point
There are also two Fengchi points, also in the back of the head. Chinese medicine believes that the qi and blood in the gallbladder meridian become yang-heat qi after absorbing heat here. Fengchi point has the function of strengthening yang and benefiting qi. If you have a headache, dizziness or tinnitus, you can massage this acupoint more. People who often have migraines can also pay attention to finding this acupoint. If you have migraine at ordinary times, massage the Fengchi point corresponding to the pain direction, and the effect will be quick.
3, neck massage should be careful
Massage can really relieve cervical diseases, promote local blood circulation and relieve stress. However, before massage reduction, spinal stenosis, disc herniation and cervical instability must be ruled out. Otherwise, it is easy to aggravate symptoms and even lead to paraplegia. Even if massage and reduction are needed, it is best to be a specialist.
When we observe mobile phones and computers for a long time:
15 degrees for a long time, which is equivalent to holding a Hami on your head;
Bowing your head for about 30 degrees for a long time is equivalent to putting 18 kg of big wax gourd on your head;
Bowing your head for about 60 degrees for a long time is equivalent to holding a kindergarten child on your head;
When these pressures are repeated day and night for a long time, when we carry these things, not to mention our necks will hurt.
So that everyone will know after listening to my anatomy.
Next, let's talk about what measures we can take to prevent and save neck pain.
First: as mentioned above, try to lower your head as little as possible and try not to lower your head to 15 degrees.
Second: you can do more neck massage exercises, not necessarily according to the process, massage the sides of your neck, the bottom of your head, rub your shoulders, and look up at the ceiling when you are free. I think these are all things that we can persist in doing with a little attention in the schedule.
Third: If the neck is slightly sore and occasionally uncomfortable, but you can't avoid working overtime at your desk for a long time, or preparing for a sprint exam, and you don't have extra time and energy to improve your neck, you can prepare a cervical massager that imitates manual massage. This black technology-like neck protector is very fashionable and healthy now, and it is really suitable for lazy people and busy people.
I used the first one myself. When I bought it, the coupon was 320, and now it kills 299, which is cost-effective and really easy to use.
The second online celebrity product in my colleague's office at noon every day, although inconvenient to carry around, is better than a compact massager and suitable for long-term home or office use.
Fourth: If the neck pain is already serious, sometimes you will feel dizzy, dizzy, flustered, and even uncomfortable all over the body, which will affect your sleep or cause you to be unable to work and rest normally, you should go to the hospital to find out the reason. If it has risen to cervical spondylosis, you should stop using any external equipment and carry out rehabilitation treatment in time according to the doctor's instructions.
Dorsal tense upper trapezius and levator scapulae, ventral pectoralis major and pectoralis minor, weak neck deep flexor and weak lower trapezius. This imbalance will also lead to joint dysfunction, especially the atlantoaxial joint, the 4th and 5th cervical vertebrae, the cervicothoracic joint, the glenohumeral joint and the T4 and 5th cervical vertebrae. It is characterized by head extension, cervical lordosis and thoracic kyphosis, shoulder extension, scapula rotation abduction and wing scapula.
How to do computer neck pain for a long time? 3. Exercise your neck regularly.
Long-term computer neck pain may be due to the constant maintenance of an action, resulting in stiff neck and pain. At ordinary times, when working or resting, you can exercise your neck more and strengthen the relaxation of your neck.
Specific practice: sit 1 hour every time, get up and exercise. You can turn your head slowly, clockwise 10 and counterclockwise 10; Or turn your head left and right, turn your head to the limit position, turn your head left and right 10 times, and keep it for 5- 10 seconds each time, so that you can move your neck.
Massage the neck
Massage can help muscles relax, and the reason why computers cause neck pain for a long time is mostly because the muscles in the neck are in a state of tension for a long time, so in our spare time, we can give more massage to the neck to help the muscles in the neck relax.
Specific practice: you can put your hands behind your neck and slide from the starting point of your neck to your shoulders. It is appropriate to feel a little stronger and a little sore. Massage can also be used to massage the back of the neck.
Hot compress neck
Hot compress on the neck helps to eliminate the tension of the neck muscles, promote the blood circulation of the neck, and thus improve the symptoms of neck pain.
Specific practice: soak the clean towel in hot water, and pay attention to the fact that the water temperature should not be too high to avoid burns. When the towel is soaked, take it out and wring it out. Don't wring it out completely, just don't drip. Apply a hot towel to your neck for 5- 10 minutes, and then soak the towel when it is cold.
In addition to relieving methods, we should also improve sitting habits. The wrong sitting posture will make the neck muscles in an uncoordinated stress state, which will lead to cervical spine injury and neck pain. If you are a computer family who needs to face the computer for a long time, the correct sitting posture is particularly important.
Specific practice: in front of the computer desk, try to keep your body straight, keep your head, cervical vertebrae and chest straight, and try to avoid the phenomenon that your head and neck lean back and stretch forward.
Other treatment methods
After work, you can go to rehabilitation department, physical therapy shop, health care center and other ways to recuperate, such as acupuncture, massage, physical therapy, plastering and so on. After training and research, many students in Chongqing Liuhe School began to do physical therapy center, giving physical therapy to many patients with cervical spondylosis, and the effect was widely recognized.
Matters needing attention
1. People with neck pain should avoid getting cold on their necks. Cold and humidity can aggravate the symptoms of neck pain.
2. People with neck pain should not sleep with pillows that are too high or too low at night. Otherwise, after the head and neck lose normal physiological curvature, it is easy to aggravate the symptoms of neck pain, and even cause chronic damage to neck muscles for a long time.