Prevention of cervical spondylosis

Prevention of cervical spondylosis:

1. Strengthen the neck muscle training: Exercise is a common method to enhance the human body's abilities. Both patients with cervical spondylosis and healthy people can participate in regular physical exercise to help activate blood circulation and metabolism in the neck, strengthen neck muscles, and improve the stability of the cervical spine, thereby preventing the occurrence of cervical spondylosis and alleviating cervical-related symptoms. You can do slow flexion, extension, left and right lateral flexion, and rotation of the neck several times a day in the morning and evening, or try to do neck health care activities during your free time at work.

2. Avoid bowing your head for a long time: Avoid bowing your head for a long time. Bowing your head for a long time will cause the neck muscles and ligaments to be stretched and strained, leading to degeneration of the cervical intervertebral disc. If conditions permit, you can try to improve the working environment, such as changing the desktop to a flat workbench at a 30° angle, which can reduce the load on the cervical spine when working at a desk. Or take a break after working for a period of time and change your body position. In addition, you should also change bad living habits in your daily life, such as reading books or watching TV in bed.

3. Rest the neck in a physiological state: Scientific pillow placement can restore the dynamic and static balance of the cervical spine, maintain the physiological curvature of the cervical spine, improve sleep quality, reduce muscle tension, and eliminate neck muscle fatigue. It is generally recommended that the neck of an adult be raised by about 10 cm. It is not advisable to sleep with a high pillow, because it will put the neck in a flexed state, which has the same effect as the head-down posture. In addition, when sleeping on your side, the pillow should be raised to a height where the head does not flex laterally.

4. Avoid neck trauma: When exercising, pay attention to protecting the neck to avoid contusion caused by external impact. When riding in a car, you should fasten your seat belt to avoid injury to the cervical spine when making sharp turns or braking. When neck and shoulder pain occurs, you can perform gentle massage yourself after a clear diagnosis and exclusion of cervical spinal stenosis, but be careful with the technique to avoid aggravating the symptoms.

5. Avoid wind, cold and humidity: keep your neck warm.