What should I do if my cervical spine hurts? It turns out you can do this

Cervical spondylosis is no longer exclusive to the elderly. Nowadays, many office workers and students who sit for long periods of time suffer from severe cervical spondylosis, which seriously affects people's work and study. So what should we do about cervical pain? In fact, in daily life, when cervical pain occurs, we can self-treat it through the following methods.

Self-treatment of cervical pain

For us now, cervical pain is a common phenomenon. So what are the treatments for cervical pain? The following editor will introduce to you some self-treatment methods for cervical pain.

1. Stretching method

Sit on a chair with your upper body upright and your hands placed naturally on your thighs (original state). Stretch the head forward and lower, return to the original position, then tilt it backward to the maximum extent, return to the original position and stretch to the left and right respectively. Each stretch should be held for 15-90 seconds. Completing all four positions counts as a set. Do 3-5 sets. Note: The movements should be gentle and slow, without excessive force, and the body should be stable. Don't swing left and right.

2. Rotation method

Sit on a chair with your upper body straight and your neck upright (original state). Slowly turn your head to the right, looking at the back of your right shoulder, breathe evenly, and slowly return to the original position. Hold for 15-90 seconds, switch to the other side, and repeat 3-5 times.

3. Surround method

When you have cervical pain, you can sit on a chair and do some breathing exercises. The specific method is to sit in the correct posture, then exhale, let the shoulders slowly rise, and then slowly lower the shoulders when inhaling. Remember to follow the rhythm of your breathing. 12 to 15 times in a row. This method can relax muscles and promote blood circulation.

4. Massage

Sit on a chair with your upper body straight and your neck upright (original state). Lift one arm and use four fingers to gently perform DIY massage on the shoulder in the opposite direction (the trapezius muscle is located at the highest position between the cervical spine and the shoulder and is prone to soreness). Repeat this for 20 times in a row, then move in the opposite direction.

5. Hot compress

Apply a hot towel for 5-10 minutes to enhance blood circulation and ensure smooth blood circulation in the cervical spine. It is best to wear a scarf in the cold season and avoid using cold air conditioning in the hot season.

What to do if you have cervical pain

Cervical pain is a condition that many of us will experience. So how should we solve this symptom? Let's take a look at it below.

1. Temporary relief method

When your cervical spine hurts, you can lean back on the chair, then move your neck and head as far back as possible over the backrest, and press down hard. Remember, hold the chair handles with both hands, and then press your head hard until you feel a sharp pain in your brain. Do not stop, continue to maintain the downward movement. Lift up after three minutes, and do this five times in a row. It will temporarily relieve cervical pain.

2. Twist your neck in circles

When you have pain in your cervical spine, stand up, put your hands on your waist, and then start twisting your neck with your waist as the center. Remember, the twisting process does not have to be too fast, but should be regular and with amplitude. It is best to do this, and you can twist continuously for more than ten minutes, which will have a good effect on cervical pain.

3. Flying a kite

When flying a kite, the neck is lifted upwards. The movement of raising the head can improve the pain in the cervical spine and have a therapeutic effect. So, go fly a kite, even if you don’t like it, you have to try hard for the sake of your neck.

4. Lie flat on your back facing the bed

Then try to tilt your neck back as much as possible, lift your legs, and try to touch the raised legs with your hands. This will directly pull your neck back and your head back, which will have a very good effect. Remember, when you do this, your shoulders must also move in sync in order for this to be effective. Ideally, do this 30 to 50 times in a row.

5. Stand still

Stretch your arms to shoulder level, then turn your palms outward, tilt your neck back, and relax your shoulders. Use force with your arms and tilt your head back, this can also help treat cervical pain. It is best to use this action and maintain it for more than ten minutes to achieve a good effect.

6. Lie down on the edge of the bed

Then put your head down along the edge of the bed and lie your body on the bed. This can also relieve the pain in your cervical spine. This action is most suitable for reading, but it hurts the eyes. Therefore, it is best to do this exercise with your eyes closed and don’t fall asleep while doing it.