Daily care tips for the neck

People without any symptoms of cervical spondylosis can perform slow flexion, extension and rotation of the neck several times every morning and evening to strengthen isometric resistance contraction exercises of the neck and back muscles.

Avoid working with your head down for long periods of time. This posture will cause the neck muscles and ligaments to be stretched for a long time and cause strain, leading to cervical disc degeneration. You can change your posture after working for an hour. In addition, you should change bad work and life habits, such as reading or watching TV in bed.

As the academic competition pressure of teenagers intensifies, long-term study has caused great harm to the health of the cervical spine of the majority of teenagers, resulting in a trend of younger onset of cervical spondylosis. It is recommended to vigorously promote the health knowledge of the cervical spine in primary and secondary schools and even universities, educate students to establish the health awareness of the cervical spine, pay attention to the health of the cervical spine, establish the concept of scientific and healthy learning, and "block" cervical spondylosis from the source.

In summer, avoid fans and air conditioners blowing directly at your neck. Do not blow cold air directly after sweating. In addition, do not rinse your head and neck with cold water or sleep on a cold pillow.

When traveling by car, you should fasten your seat belt and avoid sleeping in the car to prevent damage to the cervical spine due to relaxation of the neck muscles in the event of sudden braking.

When neck, shoulder, and arm pain occurs, after a clear diagnosis and exclusion of cervical spinal stenosis, gentle massage can be performed, avoiding heavy techniques to avoid damaging the intervertebral disc.

Generally, it is better to raise the neck of an adult by about 10 cm. Using a pillow that is too high will cause the neck to be in a flexed state, which has the same effect as bowing the head. If there are no other contraindications, when lying on your side, the pillow should be raised to a height where the head does not bend sideways.