Recently, the cervical spine is really uncomfortable. Collect some methods to relieve the pain of the cervical spine. for reference only
1. Make a round pillow with a diameter of about 10cm, the pillow needs a certain degree of hardness, and sleep on your back
2. Go to regular physical therapy, acupuncture and massage the neck, relax the muscles
3. Every 20-30 minutes, move the head: move backwards, left and right to the extreme position and hold for a few seconds
4. Cultivate a sports hobby that needs to look up, such as badminton, swimming, etc.
5. Use your head to write the word "米", or it may be more complicated, you can also write the word "dung". Several times a day, attention level
6. Raise the computer screen a little bit, and make sure not to lower your head when you look at it
7. Put your neck down at night when you go to bed, don’t look down at your mobile phone, and don’t play with your mobile phone before going to bed at night
8. Heat water in a glass cup, wrap it in a towel and put it on the neck, stick to it every day
9. Put a wine bottle under your neck and lie down for 30 minutes a day. Relax your whole body, especially your neck, so that your neck will naturally bend and fit the wine bottle.
10. The cervical spine becomes straight. This is reversible. My personal test is effective; the following two main scenes in daily work and life are explained, one is going to work and the other is sleeping, mainly physical therapy.
11. When you go to work, put the computer pad high enough, try to look straight with your eyes or up, so as to slowly bend the cervical spine back;
12. When sleeping, pay attention to whether you have been sleeping on your side, first on your side and then on your side, or always on your side. If you have been sleeping on your side, find a pillow that can be flush with your shoulders after your head is pressed down to ensure the cervical spine Physiological curvature is not oppressed; if you sleep on your side first and then sleep flat, you can use a shoulder-level pillow to sleep on the side first, and then expose the part that you want to sleep from side to flat, so turn your body to sleep flat After that, you don’t need a pillow and sleep directly on the bed, but the bed should be as hard as possible, not too soft; if you sleep flat, don’t use a pillow, just lie on your back. Sleep flat is actually between your head and the bed. The contact point has already assumed the weight of the head, so that the cervical spine is relaxed. Buying a health-care pillow with a sunken center is mentioned on the Internet. This is actually counterproductive to students who sleep flat and aggravates the pressure on the cervical spine. Because lying flat, the pillow is high, which is equivalent to forced pressure to straighten the cervical spine, and sleep for a long time.
The above actions are mainly to ensure that the physiological arc of the cervical spine is not compressed during the main two time periods when going to work and sleeping. It is really uncomfortable to straighten the cervical spine. I feel muscle tension, hard shoulders, and pain when twisting my neck. If I stick to the above method, I can slowly press the cervical spine back. Massage and acupuncture can only be relieved at the time, but the actual effect is not great. My cervical spine has been in pain for almost 5 years now. I haven’t found a good way before. After I press the interview, I can recover in one or two years. Now I’m basically recovering. My cervical spine is obviously more relaxed and more energetic. Relax and be less anxious.
The above is for reference, you can try it in combination with your own situation. Anyway, my personal experience is that cervical spondylosis will be returned as soon as it comes. Before, a colleague overseas bought that kind of tiger ointment and said it can relieve pain, as well as scribbles. I have not tried it. It feels useless. I just think that the time period when you spend the most time on your cervical spine in your daily work and life. It is enough to ensure that the cervical spine is not subject to too much pressure, so I think the above physical therapy is more permanent.
13. I have personally tried a set of exercise methods to share with everyone. Last year, I have been suffering from cervical spondylopathy and I feel uncomfortable, and I can't sleep well at night. I went to the hospital several times, but there was no use at all, and the medicines were used to treat the symptoms but not the root cause. Buying a bunch of pillows on Taobao is useless, they are all deceptive. Everyone also said that playing badminton, although these sports are effective, but it is difficult to hold on, after trying for a while, I gave up. My method is to lie down on the bed every night before going to bed, hold the feet back with both hands, tilt the head back, and bow the whole body back for 3 minutes. After finishing it, I feel very comfortable, stick to it for a week, and solve the problem of sleeping at night. Before going to bed, cover the cervical spine with a hot towel to speed up the blood circulation on the cervical spine, which is very helpful for the cervical spine. A long illness becomes a good doctor, everything depends on yourself, and I hope to help you.
14. Stretch your hands forward, slightly bend your elbows, palms up, and eye-level (look like the letter V from the side). Try to keep your palms level and draw circles with your hands horizontally facing behind your head, at a slower speed. Draw ten and eight, three or five times a day. Keep trying for a week.
15. Go to the gym to exercise your core muscles and back muscles. Swimming is also recommended! Swim frequently 2-3 times a week, even every day. Improve the shape of the cervical spine by increasing muscle strength! Struggling with cervical spondylosis for almost ten years, the pro-test is effective!
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Sharing is also a way to deepen your understanding of the problem again. It may not be comprehensive, but it is definitely useful and will continue to be improved later~