Cervical spondylosis is a common disease with many pathogenic factors. Therefore, the prevention of cervical spondylosis needs to start from multiple links.

Risk factors of cervical spondylosis

There are more women and middle-aged and elderly people, which are related to pillow habits, pillow quality, lifestyle and psychological state.

B each discipline has its own magical powers to prevent and cure it.

Ergonomics Ergonomics is a discipline that studies the interaction between people and machines (all kinds of machinery, tools, furniture and household appliances) and the environment in work and life, and intervenes in them, giving consideration to health, safety, comfort and efficiency.

In recent years, scholars in many countries have introduced ergonomic analysis methods into the study of cervical spondylosis, and observed and studied the influence of computer operators, microscope users, car drivers, dentists, pilots, university teachers and other occupations on cervical spondylosis.

The researchers found that among the university teachers in Hong Kong, 60.5% took a forward posture when operating computers, and the incidence of neck pain reached 46.7% in 1 year. After evaluating the people who often use microscopes, the researchers designed a new workbench for them, thus eliminating the risk factors of neck pain.

Sleep Engineering This is an applied engineering discipline that studies sleeping articles (such as mattresses and pillows).

Pillows that are too high, too hard, too short, too narrow, and have inappropriate fillers are all inappropriate pillows. A pillow that conforms to human physiological conditions should have the following characteristics: the curve shape conforms to the physiological curvature of cervical spine; The pillow core can support the whole cervical spine, so that the cervical muscles can be fully relaxed and rested; The pillow core has good air permeability to avoid aggravating neck discomfort due to dampness.

Lying with a high pillow is a bad habit of using pillows, and it is also a factor leading to cervical spondylosis.

Rehabilitation medicine and orthopedics are taught by rehabilitation or orthopedic doctors for patients with early cervical spondylosis, explaining the anatomy and physiology of cervical spondylosis, the causes of cervical spondylosis, neck health care in daily life and work, and cervical health gymnastics.

Studies in psychology and mental hygiene have found that when the human body is in a state of mental tension, depression, depression or boredom, the feeling of neck pain is more obvious, which is called tension headache or neck pain in medicine.

Drivers, computer operators, microscope users, accountants, secretaries and other staff with frequent cervical spondylosis should pay more attention to adjusting their psychological state, eliminating tension factors, combining work with rest and reducing the occurrence of cervical spondylosis.

Occupational medicine In recent years, occupational disease experts have focused on observing the neck condition of a group of professional employees with frequent cervical spondylosis, and started with changing working hours and rest hours, and implemented several short breaks during working hours (65438+ 0 breaks every 40 minutes). The results show that during the experiment, the work efficiency of these employees has not decreased, but the neck and shoulder pain has been alleviated. Adding several breaks during working hours and doing neck gymnastics for several weeks in a row can also alleviate the neck and shoulder pain felt by such employees.

health education

Health education mainly refers to the lectures on prevention of cervical spondylosis held by health education institutions in institutions, enterprises, schools and communities. When preaching or providing written educational materials, you should have the following preventive knowledge:

● Take appropriate working posture and posture to avoid chronic strain.

● Use a suitable pillow.

● Practice neck exercises to strengthen neck muscles.

● Pay attention to safety protection to prevent neck injury.

● Keep the neck and shoulders warm and cold-proof to prevent soft tissue inflammation.

● Improve the workplace environment and working conditions.

● Keep a good attitude and avoid mental stress.

● Implement a good lifestyle and delay physical aging.

How to adjust diet for patients with cervical spondylosis?

Different from coronary heart disease, hypertension and diabetes, cervical spondylosis is closely related to diet. Therefore, patients with cervical spondylosis have no special taboos in diet, but they should also pay attention to foods with high nutritional value and rich in vitamins, such as bean products, lean meat, grains, kelp, laver, fungus, fruits and vegetables, so as to achieve the purpose of strengthening physical fitness and delaying aging. In particular, patients with cervical spondylosis should eat more foods containing vitamin C, such as fresh fruits and vegetables. Experiments and studies show that vitamin C has the functions of enhancing human immunity and anti-aging.

How do office workers prevent cervical spondylosis?

Workers who have been engaged in accounting, writing, editing and proofreading, typing, secretarial and other occupations for a long time, because of their long-term work at their desks, have left the cervical spine in a flexion position or in certain specific positions for a long time, which not only increases the pressure in the cervical intervertebral disc, but also makes the cervical muscles in an uncoordinated stress state for a long time. Muscles and ligaments at the back of the neck are easy to be pulled and strained, and the front edges of vertebral bodies are mutually worn and proliferated, coupled with excessive torsion and lateral flexion, which further leads to injury and cervical spondylosis.

First, the office staff should try to maintain a natural sitting posture, and the head leans forward slightly to maintain the normal physiological curve of the head, neck and chest. The height ratio between the desktop and the chair can be raised or lowered to avoid excessive backward or forward flexion of the head and neck; In addition, it is more beneficial to adjust the sitting posture by customizing an inclined working board at 10 ~ 30 degrees with the desktop.

For long-term desk workers, the head and neck should be purposefully rotated left and right several times, about 1 ~ 2 hours, and the rotation should be gentle and slow to achieve the maximum range of motion in this direction; Or do a shoulder pinching exercise, slowly tighten the shoulder for 3 ~ 5 seconds, then hold the shoulder upwards for 3 ~ 5 seconds, and repeat for 6 ~ 8 times; You can also use two tables, put your hands on the table, fly your feet back, hold on for 5 seconds, and repeat 3 ~ 5 times.

Looking at things at close range for a long time, especially those who are in the state of bowing their heads, will not only affect the cervical vertebrae, but also easily cause visual fatigue and even induce ametropia. Therefore, whenever the desk is too long, you should look up into the distance for about half a minute. This can not only eliminate fatigue, but also be beneficial to the health care of cervical spine.

Matters needing attention in preventing cervical spondylosis

Traditional Chinese medicine in orthopedics and traumatology treats cervical spondylosis through acupuncture, massage and drugs. However, Dr. Chen Meie said that prevention is better than cure, and careful prevention in daily life can help reduce the chance of suffering from cervical spondylosis. The following points are worth noting:

1, don't sleep on your stomach, the pillow should not be too high, too hard and too peaceful.

2, to avoid and reduce acute injuries, such as avoiding lifting heavy objects, don't emergency braking, etc.

3, cold and moisture-proof, avoid taking a bath or catching cold in the middle of the night or early morning. Wind-cold constricts local blood vessels, reduces blood flow, hinders tissue metabolism and waste removal, and dampness hinders skin evaporation.

4. Actively treat diseases such as local infection.

5, correct bad posture, reduce strain, every bow or head 1-2 hours, you need to do neck exercises to reduce muscle tension.

To prevent the occurrence of cervical spondylosis, the most important thing is to improve the sitting posture, and you can also exercise intermittently when you work hard.

Prevention of cervical spondylosis

(1) Read books about cervical spondylosis and master scientific means to prevent and treat diseases.

(2) Stay optimistic, establish the idea of fighting against diseases, and cooperate with doctors to reduce recurrence.

(3) Strengthen the exercise of neck and shoulder muscles. At work or after work, doing flexion, extension and rotation of the head and upper limbs can not only relieve fatigue, but also develop muscles and enhance toughness, thus contributing to the stability of the cervical spine and enhancing the adaptability of the neck and shoulders to sudden changes in the neck.

(4) Avoid the bad habit of sleeping on a high pillow. The high pillow bends the head forward, which increases the stress of the lower cervical spine and may accelerate the degeneration of the cervical spine.

(5) Pay attention to keep the neck and shoulders warm, avoid heavy objects on the head and neck, avoid excessive fatigue, and don't doze off when riding.

(6) Early and thorough treatment of soft tissue strain of neck, shoulder and back to prevent it from developing into cervical spondylosis.

(seven) to prevent flash and contusion when working or walking.

(8) Those who work at their desks for a long time should change their head position regularly and do neck and shoulder muscle exercises on time.

(9) Pay attention to the correct posture of head, neck, shoulders and back, and don't shrug, talk or look straight when reading. Keep your spine upright.

(10) Chinese medicine believes that walnut, dogwood, rehmannia root and black sesame have the functions of tonifying kidney and promoting marrow. If eaten in a reasonable amount, it can strengthen bones and muscles and delay the degeneration of kidneys and joints.