How can office workers prevent cervical spondylosis? What are the things that the spine fears the mo

The strategies for preventing cervical spondylosis for office workers are: raising the computer, standing up after working for about an hour, not sitting for a long time, doing cervical spine exercises, swinging arms left and right, etc. The most feared things of the cervical spine are: long-term neck advancement, sitting forward leaning, neck stiffness, improper massage, wrong exercise, etc.

Avoid working with your head down for long periods of time, and keep your line of sight parallel to the work area as much as possible; The spine is most afraid of hunched over, sitting and standing for a long time, the body is cold, the range of movements is too exaggerated, and the bed is too soft.

When the office hours are long, take a break, lower your head and play with your mobile phone, exercise regularly, move your spine more, and perform massage; I am most afraid of sitting for a long time, not exercising, playing with my mobile phone, and maintaining a posture for a long time.

Office workers who want to prevent lumbar and cervical spondylosis need to pay attention to:1Avoid working with your head down and bending over for long periods of time. 2.Avoid sitting still for long periods of time. 3.Do some cervical and lumbar exercises appropriately. <>

Office workers are a high incidence of cervical spondylosis and lumbar spondylosis, busy work will make them ignore time, ignore the impact of sitting for a long time, and their poor sitting posture will bring huge damage to their cervical and lumbar spine, so what methods can office workers use to prevent cervical spondylosis and lumbar spondylosis?

We should have such a feeling, when we keep our heads down to play with the mobile phone, there will be a feeling of cervical pain and dizziness, this is because a long time to bend down will cause our vertebrae to straighten, will cause obvious neck and lumbar vertebrae swelling and pain, so we should correct our sitting posture when we go to work, try to maintain a vertical 90 degrees, which can effectively prevent cervical and lumbar spondylosis. <>

Sedentary life will put our body in an incorrect posture for a long time, and it will lead to compression of the lumbar spine for a long time, such as lumbar muscle strain, intervertebral disc herniation, etc., it is recommended that office workers stand up and move every hour when sitting in the office, which can reduce the discomfort of the lumbar spine and cervical spine.

Common cervical and lumbar exercises include cycling, mountaineering, and aerobic exercise, all of which can reduce discomfort in our cervical and lumbar spine. However, it should be noted that patients with cervical spondylosis, lumbar spondylosis, etc., need to exercise under the guidance of professionals to avoid further damage. <>

Finally: All in all, office workers must pay attention to the protection of their cervical and lumbar spine, usually pay attention to the combination of work and rest, do not sit at the desk for a long time, and those who have conditions can make a 15 to 30 degrees inclined workbench with the desktop, which is conducive to preventing the occurrence of cervical and lumbar spondylosis, and at the same time reducing physical discomfort.

Don't sit for a long time, move yourself properly, relax your limbs and joints, take a walk out of your seat when you are tired, relieve neck pain, and exercise more after work to enhance your physical fitness.

Don't sit for a long time in the office, you should move your cervical spine and waist properly, you can choose to go for a run after work, you can also choose to go swimming, you can find a better masseur to massage.

Cervical spondylosis is one of the common orthopedic diseases, and there are many reasons for the disease, mainly manifested as soreness in the head, neck, shoulders, and arms, and stiffness in the neckI would like to share my experience with you. 1.

In order to prevent cervical spondylosis, office workers should first correct their previous poor sitting posture and not be able to maintain a posture for a long time. Nowadays, office workers sit in front of the computer most of the time in addition to eating and sleeping, if they do not pay attention to the sitting posture, it is easy to cause cervical spondylosis, and at the same time, they can not only keep sitting for a day, but also do more deep breathing, stand up, walk, stretch their arms, move their necks and other actions to prevent cervical spondylosis from coming to the door.

2.The most important point in the prevention of cervical spondylosis is to keep the neck warm, although it is hot in summer, but the temperature of the air conditioning in the office should be quite low, at this time, it is especially necessary to pay attention to the warmth of the neck, and add a silk scarf as soon as you feel cold.

3.For office workers, the prevention of cervical spondylosis should also strengthen exercise, most office workers due to work fatigue and neglect to exercise, coupled with office sedentary for a long time, it is more likely to cause cervical spondylosis, so an appropriate amount of exercise in daily life is essential.

Precautions. Long-term work in a fixed position, so that the muscles and soft tissues around the cervical spine will undergo spasmodic changes, resulting in physiological curvature straightening, and in the long run, the cervical spine will compensate for changes: such as calcification of the ligament, bone hyperplasia, intervertebral disc elasticity, and even herniation, flattening of the intervertebral foramina, narrowing of the intervertebral space, etc., which seriously compresses the spinal cord and nerve roots, leading to the occurrence of cervical spondylosis.

Office workers should be alert to symptoms such as dizziness and nausea in the morning, which may be a precursor to cervical spondylosis, and should go to the hospital for examination in time.

First of all, we need to maintain a correct sitting posture. There is an old saying that walks like the wind and sits like a clock. We have to make ourselves sitting.

Computer office workers, adjust the distance and angle between the computer and us. Knees, elbows, and buttocks should be as natural as possible at 90 degrees. Writing office workers can adjust the distance between themselves and the desk by a fist, about a foot (33 35cm) from the desktop, which is about close to the distance, and there is no need to deliberately measure.

Pay attention to your usual work and rest posture, and the other is to strengthen cervical spine correction, such as using an inclined spine mattress.

It is best for white-collar workers not to do two actions to prevent cervical spondylosis.

Error demonstration. 1. Twist your neck.

Generally, after working at the desk for a long time, there will be tension and soreness in the neck muscles, and some people will begin to turn their heads. This kind of movement should not be done often, especially if the muscles on both sides are different in soreness and tightness, and twisting the neck can easily lead to joint misalignment, ligament strain, and shoulder displacement.

Error demonstration. Second, the side wrench neck.

Many people like to wrench their necks sideways and "enjoy" the clicking sound of their necks, but in fact, this sudden passive activity of the neck may cause damage to ligaments, muscles, and bones, and may also cause dizziness and even fainting due to the sudden blockage of the vertebral arteries.

What should white-collar workers do to prevent cervical spondylosis?

Look up to the sky: Slowly lean back to the limit, stay for a moment, and try to keep your jaw as close to your chest as you can while looking at the ground.

Shrug your shoulders: Straighten your upper body, shrug your shoulders up, inhale, hold it, count 10 times, then exhale and relax, and your shoulders fall naturally.

Scoliosis of the head: Bend the head and neck to the left side while touching the right ear with the left hand over the top of the head, stay for a moment and return to the prepared position.

Finger Stretching: Sit upright, interlock your fingers with your fingers crossed, turn your wrists and stretch upwards as best you can, stay for a moment.

Sit upright and look back: Sit upright, with your left leg on stilts, your left hand resting on the armrest, your right hand on your left knee and stretching it to the right, and looking at the back of your head to the left.

Crooked neck: Stand upright, place your right hand on your left shoulder, and tilt your head to the right. Do the same way in the opposite direction again.

The key to the prevention and treatment of cervical spondylosis is to achieve "two nos", "two nos" is not to maintain a posture for a long time, not to suffer from the cold;"One movement" is to move regularly, and the exercise of strengthening the neck and back muscles is an important measure to prevent and treat cervical spondylosis. Sedentary office workers should remember not to always maintain a sitting posture, but to change posture frequently, or stand up every 1 hour or so, such as shrugging shoulders, expanding the chest, raising the head, etc., can accelerate blood circulation and ensure that the body's meridians are unblocked. The amplitude of the activity should not be too large, and the frequency should be slower.

Office workers, due to sitting for a long time at work and facing the computer, will tend to stay in the same posture for a long time and reduce their activities. If this is done in the neck for a long time, it will lead to neck and shoulder discomfort. It is recommended to face the computer for about an hour, then you can get up and move appropriately, do simple cervical spine exercises, nod your head appropriately before and after, left and right, and hold it for a period of time.

In the morning and evening, you can take a brisk walk, swing your arms back and forth, left and right, drive the muscles of the shoulders, and accelerate the blood circulation in the neck and shoulders. Choose the right pillow when you sleep, take a lunch break in the office, try to avoid sleeping on the table, you can lean on the back of the chair and wear a U-shaped pillow.

According to statistics, the proportion of cervical spine problems in China is as high as 11% of the total population, reaching 100 million, and rising at a rate of 5 million people per year. It can be said that cervical spondylosis has become one of the main diseases that endanger the health of the Chinese people. Therefore, it is necessary to protect the cervical spine from now on.

I saw a Nanshan Neck Shu on Jingdong crowdfunding that protects the cervical spine, you can take a look.

And you can do cervical spine exercises.

1. Lean forward and backward.

Sit upright and lean back first, inhale at the same time, look at the sky with both eyes, and stay for a moment; Then slowly lower your head in front of your chest and exhale at the same time, looking at the ground with both eyes. To do this, close your mouth so that your chin is as close to your chest as possible, stay for a moment, and then repeat it up and down four times.

2. Rotate left and right.

Sit upright, first turn your head slowly to the left while inhaling into your chest, so that the right side of your neck is straight, hold for a moment, then slowly turn to the left side and exhale at the same time, let the left side of your neck straighten, and stay for a moment. Do this four times alternately.

3. "Rice-shaped" bending.

The neck wrapping method is not advisable, and the neck is wrapped around, which is easy to cause cervical sprains. It is recommended to do a "rice-shaped" neck bend in the following order: first do a "cross-shaped" bend, that is, the head is bent forward in turn, reset, bent to the left, reset, bent backward, reset, bent to the right, and reset; Then do "Left Forward Bend - Reset - Left Back Bend - Reset - Right Back Bend - Reset - Right Forward Bend - Reset".

4. Vertical rowing.

Hold the dumbbells in your hands, open your feet, stand up straight, raise your head with your chest up, stretch your shoulders and raise your elbows at the same time, lift the dumbbells to your chest, slowly put them down, and so on, do 20 reps in the first group, and 14 to 15 reps in the second group. Take care to keep your body upright and not use your waist to exert force, but to use the trapezius muscles at the back of your neck, between the two shoulder blades. Exhale when lifting (exerting force) and inhale when you put it down.

5. Shrug your shoulders. Shrug your shoulders up to touch your ears, then put them down and do 2 sets of a dozen reps each.

Sixth, the shoulder loop.

The upper body is straight, the arms are lowered, let the shoulders be stretched back, and do a loop movement centered on the shoulder joint, 2 sets, more than a dozen times in each group.

These actions should be good for the prevention of cervical spondylosis, if it hurts, you should pay attention to sitting upright, play less with your mobile phone and watch the sky, swim more to prevent it, if it still hurts, Xia teaches bone pain stickers, about a week is about the same.

It is recommended that office workers understand the inclined spine mattress, which is designed by using "Mackenzie**", which is designed by correcting the spine to protect the spine, a very good style of spine mattress, which is called the next generation mattress or a new generation of mattress in the industry. At the same time, it comes with a custom-made pillow that can be used as a regular mattress. Please understand.

When you go to work, you must sit in a proper posture first, go running, swimming, and playing basketball when you have time after work, and take a few days a week to exercise.

Pay more attention when you go to work, look up more, raise your head, etc., and then use the inclined spine mattress at night, correct it for about three hours at a time, and put down the customized pillow after the correction is completed. Please refer to it!

We need to avoid sitting for a long time as much as possible, and at the same time, we need to move our cervical spine more, and we need to pay more attention to our sitting and standing posture when working.

In modern society, many people will have varying degrees of cervical spondylosis. Especially for young people, if young people do not pay attention to their physical health, young people will not only have certain cervical spine problems, but the body may see their normal work and life. It is for this reason that we need to pay close attention to our physical health, and more importantly, to our body posture, so that we can get a healthy lifestyle habits.

We need to maintain the correct sitting posture.

When people sit incorrectly, the cervical spine is more susceptible to injury than when they sit normally. Therefore, it is important to maintain a correct sitting posture, first of all, everyone should remember this truth: after working for an hour with your head down, you should stand up and move your legs, do aerobics or do some simple yoga.

Secondly, don't stilt your legs, lie on the table and read a book, etc., which are all wrong sitting postures, which can easily lead to excessive tension and fatigue of the neck muscles and cervical spine, and cause damage to the cervical spine. <

We also need to do neck muscle training.

Under certain conditions, neck and shoulder muscle exercise can effectively improve the blood circulation of the neck and shoulder, enhance the contraction ability of the muscles, and prevent neck and shoulder muscle fatigue and inflammation and infection. Here's how to do this: lean back with your head in your hands, keep the back of your head on the ground as much as possible, and lean your body back at the same time; Place your hands at your sides and tilt your head forward as far as possible. Then press your hands down until you don't feel pain in your arms, and finally return to your normal position.

Finally, many office workers are in a state of stiffness due to long-term desk work, which will lead to changes in the curvature of the cervical spine, making the muscles relaxed, and increasing the risk of cervical spondylosis. Therefore, when working in the office, you should try to avoid working in the same position for a long time. In general, you should stand up every 1 hour and move your neck and shoulders, you can turn your neck to relax your neck muscles, and you can also massage your cervical spine with your hands.