How to prevent cervical pain when looking up?

Nowadays many white-collar workers suffer from cervical spondylosis. Cervical spondylosis is a very common disease among people nowadays, and it is difficult to cure after it occurs. So if you want to avoid being troubled by cervical spondylosis, you must know how to prevent the occurrence of cervical spondylosis, which is helpful for people's nervous system and overall body health. So, how to prevent cervical pain when looking up? Here is an introduction to this issue.

Go well

Walking and standing in a naturally relaxed state causes unnecessary damage to the spine and cervical vertebrae. The correct walking posture is: when standing, the whole body starts to slightly lift up from the soles of the feet, that is, tighten the abdomen and straighten the chest; stretch the shoulders and slightly stretch them backwards; let the hands hang naturally; tighten the lower jaw slightly, look straight ahead, and place a book on the top of the head; tighten the lower back, lift the pelvis, tighten the leg muscles, and clamp the inner knees to keep the spine in a normal physiological curve. When viewed from the side, the ears, shoulders, hips, knees and ankles should be in a vertical line. The correct standing posture can be trained by starting with your back against the wall and placing a book on your head. When walking, swing your hands slightly behind you, keep your legs together, and try to walk your feet in a straight line, with your heels touching the ground first and then the soles of your feet, and your hips twisting slightly in a rhythmic manner.

Sit tight

Many white-collar workers are accustomed to hunching their backs and bending their waists when sitting in the office. In addition, they keep their heads down at their desks for a long time, which puts the cervical spine in a state of fatigue of long-term forward bending and the posterior neck muscles in a stiff state, which violates the physiological curves of cervical lordosis and thoracic kyphosis. Please try to keep as close to the workbench as possible and adjust the height of the table and chair to a comfortable level. Keep your back straight and shoulders back. The buttocks should be in full contact with the chair surface, and you can often use the chair back to support your lower back for a short rest. During breaks at work, you should lift your shoulders as you breathe, and rest your head and back every 5 to 10 minutes to keep your head, neck, shoulders, and chest in a slightly tense normal physiological curve state, avoiding excessive forward or backward leaning of the head and neck. Professional designers such as tracing and drawing can adjust the workbench to tilt 10 to 30 degrees. White-collar workers who have the habit of writing with their head tilted to the left or right should pay attention to correcting the "tilt" and slowly turn their head for a few moments every hour to eliminate muscle fatigue caused by the "tilted neck" state.

Sleep well

A semi-hard bed is best, as it helps maintain the physiological curvature of the spine and relieve back pain. If it is too soft, the center of gravity will be unstable and the body position will change too much when turning over, which will make people tired and uncomfortable. It will cause the middle to be low and the four sides to be high due to the pressure of the body weight. Not only does it increase the tension in the lying muscles of the waist and back, but it will also inevitably lead to a relatively higher position of the head and neck. If this continues for a long time, it will cause an imbalance of local muscles and ligaments, which will directly affect the physiological curve of the cervical spine itself. If it is too hard, the body weight will be concentrated on two or three stress points, which may easily compress the local area and affect blood circulation.

The pillow should be large enough, with a length of at least the width of three heads when sleeping on your side, and a height equivalent to the distance from the junction of the neck and shoulder to the outer edge of the shoulder. When lying on your side, keep your head, neck and spine in a straight line to avoid lateral flexion of the cervical spine.

How to prevent cervical pain when looking up? There are many causes of cervical spondylosis in life. We must overcome the causes that may cause cervical spondylosis from the root. In daily life, we must know how to take care of ourselves. Only in this way can we avoid the harm caused by cervical spondylosis.