Seven steps to prevent occupational cervical spondylosis

Step 1 - Change the pillow

Three principles: moderate softness, good support, and conformity to the physiological curvature of the cervical spine. (Tips: Avoid using an inflatable cotton pillow, as your neck should be more relaxed after waking up)

Step 2 - Change your sitting posture

Tilt your head slightly, straighten your chest, and relax naturally. (Tips: Use the computer less often, put some books under the computer or lower your chair so that your head is looking directly at or slightly upwards at the computer screen)

Step 3: Actively interrupt

When using a computer, correcting homework, performing surgery, or playing mahjong, any prolonged head-down movements should be interrupted once an hour by raising the head for 10 minutes instead.

Step 4 - Relieve Discomfort

Hot compress; massage; plaster; physical therapy to help relax the neck muscles

Step 5: Spread your wings

Stand and bend over to 90 degrees, spread your arms to the sides to imitate the wings of a roc, do not raise your head, and hold for 5 minutes to increase the toughness of the cervical muscles

Step 6 - Functional Exercise

Choose one method to stick to - swimming (two to three times a week, one hour each time) or flying a kite (one to two times a week, two hours each time) or looking at the ceiling (once a day, half an hour each time)

Step 7: Active temperature control

Whether in winter or summer, you must keep your cervical spine at a comfortable temperature. Prepare a shawl in the office; cover yourself with a quilt at night to avoid being exposed to the wind