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How to relieve the cervical pain of office workers? The golden time for cervical maintenance should

People often say: 'ten office workers, nine cervical spondylosis'. In recent years, more and more office workers are troubled by cervical spondylosis. Due to the need for long-term ambush work, the cervical vertebra of office workers will always maintain a posture. In the long run, it is easy to be affected by cervical vertebra, which is a typical symptom of white bone essence in the workplace. So how can office workers relieve cervical vertebra pain?

Population with high incidence of jinvertebra disease

1. People who have been reading and sitting in the office for a long time:

Long time low head reading, sitting in the office staff will keep the head and neck in a single position for a long time, so it is easy to suffer from cervical spondylosis, causing local excessive activity, damaging local intervertebral disc, ligament, etc., and prone to cervical spondylosis.

2. Head and neck trauma:

Head and neck trauma does not directly cause cervical spondylosis, but it is often the aggravating factor of the symptoms of cervical spondylosis. Some patients are in the critical state of cervical spinal canal stenosis due to the hyperosteogeny of cervical vertebra, the expansion of cervical intervertebral disc, and the soft tissue lesions in the spinal canal. In addition, neck trauma often induces symptoms, or even paralysis. Paralysis has also been reported in inappropriate neck massage.

3. Bad posture:

Such as lying in bed watching TV, reading, high pillow, sitting and sleeping are all bad postures that cause cervical spondylosis. There are sleeping cars, sleeping muscle protection is poor, braking also prone to neck injury.

4. Dysplasia of cervical structure:

Congenital small spinal canal is also the basis of the disease. The incidence of cervical spondylosis of the central cervical spinal canal and nerve root canal is 1 times higher than that of the normal people.

How to maintain cervical vertebra every day

The human cervical vertebra is the most valuable part of the human body. It bears the head and the trunk. It is not only the most active part in the spine, but also the traffic hub connecting the central and peripheral nerves. Once it breaks down, the consequences are serious. We can protect the cervical vertebra according to the following cervical maintenance schedule.

7: 00: let's have a bowl of cold dispelling soup first

Women's physique is relatively cold, and they are also sensitive to climate change. The wind, cold and humidity factors of the external environment can cause neck muscle spasm, small blood vessels contraction, resulting in blood circulation disorder of soft tissue. Over time, cervical spondylosis will be caused. From the perspective of traditional Chinese medicine, 7 a.m. is the time when Yang Qi develops. If you drink a bowl of cold dispelling soup at this time, you can achieve the effect of cold dispelling. Therefore, in the morning of early autumn, you may as well fry yourself a bowl of cold dispelling soup to warm your neck. The ingredients are 2 tbsp brown sugar and 7 pieces ginger. Fry in water for 10 minutes and drink 1-2 times. In addition, don't forget to put on a shawl before you go out to resist the attack of autumn wind on your neck and back.

10: Do a cervical exercise at 00:5

At this time, we have basically been working for two or three hours, and the cervical vertebra is a little tired. We might as well stop the work at hand, do a set of cervical vertebra exercises, and let the cervical vertebra breathe!

Sit straight in your seat, take a few deep breaths to relax your body, and then make 'front and back nods' respectively: stretch your neck as long as you can before and after your head, and do it 30 times;' look left and look right ': turn your head first to the left, then to the right, and then to the right, and do it 30 times in order to feel acid swelling;' shake your head and shake your head ': turn your head clockwise for 5 times, and then turn it counterclockwise for 5 times. Note that every movement should be as gentle and gentle as possible.

14: 00: acupoint massage to save cervical vertebra

The spine of human body has its inherent physiological curvature. If it is placed in a posture for a long time, it will lead to imbalance of the body, poor blood circulation and injury of muscles and bones. After a morning's work, the cervical vertebra is already exhausted. If you still have the habit of lying on the table and taking a nap, the cervical vertebra will be even more overwhelmed. What should you do? Let's have two massages to save the cervical vertebra:

First, place your hands and fingers behind your head, press and knead the points of Fengchi on both sides with your thumbs, press and knead for 3-5 minutes each time, which can improve the blood supply to your brain. Then, one hand is placed on the opposite shoulder through the front chest, and the middle of the middle finger is the shoulder well point. Press and rub vigorously for 2-3 minutes until there is a feeling of acid swelling, and the other side is operated in the same way. The palm of the last hand is close to the back of the neck. Rub the neck back and forth with a little force for about 50 times until it gets hot. Change the other hand for the same operation.

18: 00: enjoy sports outdoors

The whole body skeletal muscle, especially the muscles around the cervical vertebra, can squeeze the blood vessels to provide sufficient nutrition only by continuous contraction and relaxation through exercise, and can also change the fixed posture due to work through exercise. Therefore, exercise is conducive to the health of the cervical vertebra while enhancing the body constitution. Therefore, at this time, you may as well make an appointment with a few friends to enjoy the outdoor sports. Fast walking, jogging, swimming, yoga and other sports are better.

19: 00: have a kidney tonic meal

According to traditional Chinese medicine, cervical spondylosis belongs to arthralgia, the pathogenesis of which is deficiency of liver and kidney, deficiency of Qi and blood, and excessive strain are more likely to cause cervical spondylosis. As a busy white-collar worker, you may not have enough time to prepare a healthy and nutritious breakfast and lunch, so it doesn't matter. You can have a "kidney tonic meal" at dinner: you can add walnuts, Cornus meat, raw land, black sesame, beef bone and other materials with the function of nourishing the kidney and marrow into the dinner, which can strengthen the muscles and bones and delay the degeneration of the kidney and spine.

21:00: learn from yanzifei

When watching TV, you may as well learn from the movements of swallows flying: lie on the hard bed, raise your arms and legs slowly and gently at the same time, lean your head back, contract the muscles at the bottom of your waist, and try to support your chest and abdomen. After 5-10 seconds, return your limbs and head to their original positions, relax your muscles, rest for 5 seconds and repeat for 30-50 times. This action increases the toughness of the neck muscles.

22:00: hot compress with traditional Chinese Medicine

One hour before going to bed to do a Chinese medicine hot compress on the back of the neck to improve blood circulation, relieve muscle spasm has a great role. Stir fry a little fennel and a half Jin salt together, put them in a cloth bag, and then put them on the back of the neck for about 30 minutes. However, it should be noted that the temperature of hot compress should not be too high or too long to avoid scalding.

23:00: choose a good pillow to go to bed

Pillow and bed are close partners of cervical vertebra. If the pillow is too high or too low, the mattress is too soft or too hard, it will cause cervical vertebra damage. The 'Yuanbao' pillow with low middle and high both ends has a good supporting effect on the cervical vertebra, which can make the cervical vertebra relax well.

For people with bad cervical vertebrae, give up the over soft spring bed. The best choice is the plank bed and the Brown Stretch bed!