Can't stand the pain in your cervical spine? Huaxi doctors teach you two simple tricks that you can do at any time

Now this era

No cervical spondylosis

I am embarrassed to say that I have worked hard.

After all, I spend my day writing plans on the computer.

Playing computer games at night

When it's almost time to go to bed

I also have to sit down and play with my phone

Finally, the pain in my cervical spine was unbearable

I started to regret it

But don't be afraid! Today, Huaxi doctors have compiled a guide for you to prevent and protect the cervical spine . Come and take a look.

1.

Self-test method for cervical spondylosis

Friends who are not sure what stage they are at can look at this [Self-Test Chart for Cervical Spondylosis] to see if their cervical spine is in good condition!

When you experience these symptoms, don’t hesitate, come to see a doctor from West China University of Political Science and Law to help you!

2.

It’s better to prevent and protect the cervical spine as early as possible!

Friends, remember not to work so hard anymore, as this is especially bad for your cervical spine.

Learning the correct posture will not only make your cervical spine comfortable, but your boss will also praise you when he sees you, "Look at this young man, he is so energetic at work all day! Not bad!"

Of course, don’t be “brainwashed” by your leader.

If you have been working with your head down for 1.5 to 2 hours , please stop working immediately, stand up and walk around. If conditions permit, you can do some neck function training.

According to the order in the figure above:

Flexion—extension—right rotation—left rotation—right rotation—left rotation.

Each group has one direction

👉 Activities 5-10 times

👉 3-5 groups per day

If you have enough time, you can do some progressive resistance training for your neck.

Every direction every movement

👉 Hold for 6-10 seconds

👉 3-5 groups per day

(Complete 10 times as one set)

Of course, when doing neck strength training, the appropriate resistance is:

No significant neck movement

No obvious neck pain

The day after training, no obvious neck pain

So be gentle to your cervical spine and don’t operate it too aggressively, otherwise you will lose both your cervical spine and your RMB.

The editor has already taught you how to exercise your cervical spine during the day, now it’s time for the night!

In order to avoid trauma while sleeping, remember to use a suitable pillow and adjust your sleeping position to effectively protect your cervical spine.

When choosing a pillow, you should follow the principle of " a little low for supine sleeping and a little high for side sleeping " instead of just considering the appearance of the pillow. Try to avoid the habit of sleeping with a high pillow.

If you don’t want to get a stiff neck that night and have to hold your cervical pain when going to work the next day, quickly change the unsuitable pillow in your room!

In addition to the above, proper physical exercise, such as playing basketball, badminton, and swimming, can also prevent cervical spondylosis .

Have you learned some new knowledge?

If you have any better way to care for your cervical spine, please leave a message in the comment area to discuss it together~

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