How to correctly prevent cervical pain?

White-collar workers who sit in the office for a long time and do not have a fixed time for exercise have a very high chance of developing cervical pain over time. If this situation is not treated in time, it will cause more complications. Therefore, experts say that if you have symptoms of cervical pain, you must sit correctly at work, move your neck appropriately, look up from time to time, sleep correctly, not hanging in the air, avoid injuries, and at the same time keep warm, prevent cold and moisture, prevent infection, etc. As long as you can do these, cervical pain is not a problem at all, and it can make your work and life easier.

1. Correct sitting posture: To prevent the occurrence of cervical spondylosis, the most important thing is to sit correctly, relax the neck and shoulders, and maintain the most comfortable and natural posture. Office workers should also stand up and walk around from time to time to move their neck and shoulders to relax the muscles in their neck and shoulders.

2. Move the neck: After working for about 1 to 2 hours, you should purposefully turn your head and neck forward, backward, left and right several times. The movement should be gentle and slow, so as to achieve the maximum range of motion in all directions. Relieve cervical joint fatigue.

3. Look up and look far away: When you look at objects at a close distance for a long time, especially when you lower your head, it will not only affect the cervical spine, but also easily cause visual fatigue and even induce refractive errors. Therefore, whenever you work at a desk for too long, you should look up and gaze into the distance for about half a minute. This can not only eliminate fatigue, but also is beneficial to the health of the cervical spine.

4. Sleeping style: Do not sleep on your stomach, and the pillow should not be too high, too hard, or too low. Pillow: The center should be slightly concave, the neck should be in full contact with the pillow and kept slightly tilted back, not hanging in the air. For those who are accustomed to side sleeping, the pillow should be at the same height as the shoulder. Don't read while lying down when you go to bed. Do not blow cold air towards your head and neck.

5. Avoid injuries: Avoid and reduce acute cervical spine injuries, such as avoiding sudden lifting of heavy objects, emergency braking, etc.

6. Prevent cold and moisture: Prevent wind, cold and moisture, and avoid being attacked by wind and cold when taking a bath at midnight or early morning. Patients with cervical spondylosis are often closely related to seasonal climate changes such as wind, cold, and humidity. Wind-cold causes local blood vessels to constrict, reducing blood flow, and hindering tissue metabolism and blood circulation. When going out in winter, you should wear a scarf or a turtleneck sweater to protect your neck from wind and cold.

7. Prevent infection: Actively treat neck infections and other neck diseases.