Good habits against neck and shoulder pain

By | July 10, 2019

While enjoying the colorful and convenient paperless office and online world, have you noticed the fact that this kind of sitting and moving is deeply affected by the neck? Torture of shoulder and back pain!

In the major office buildings, there are more and more young people complaining about “neck pain”, “shoulder pain” and “back pain”. In the past, only the middle-aged and elderly people suffered from cervical and lumbar spondylosis. In recent years, it has become a young person’s “epidemic”, which has become a trouble for everyday life. Especially for writers, network editors, teachers, graphic designers, IT practitioners, and securities workers, there are many serious cases of structural changes in the vertebral body.

Let’s take a look at the physiological characteristics of the cervical and lumbar spine. In the cervical vertebrae, the seven bones have a large degree of activity, which is connected with each other at 45 & deg; and there is no intervertebral disc between the first and second cervical vertebrae, all of which are destined to have poor stability of the cervical vertebra. Lumbar vertebrae, these five large bones bear the weight of the trunk, and overload is more likely to induce the patient.

If you look at the computer screen for a long time while working, the bad posture causes the entire spine to be in a curved and deformed state, and the ligaments and muscles of the entire spine are in an ischemic and anoxic environment. If you do not pay attention to the neck and waist activities, it will easily cause deformation of the neck and lumbar vertebra over time; if the computer screen is not in the head-up position, the human body will twist the neck or even the waist in one direction for a long time during work, which is most likely to cause misalignment of the small joints; Stretching, can also lead to cervical spine and dizziness, headache, limb numbness, nausea and vomiting, etc., severe cases can cause the disc herniation to oppress the nerve roots and cause paralysis. In addition, the pain symptoms of the neck, shoulders and waist are also closely related to other living habits, but also related to climate change such as cold and humidity.

To thoroughly say goodbye to this type of pain, you must establish the right habits:

■ Maintain a good sitting posture. Generally take a natural sitting position, the chest is kept straight and the head is slightly forward.

■The height of the appropriate table and chair. If the height of the table and chair is not appropriate, the head will be over-reared or flexed, causing strain on the neck and shoulders.

■ Avoid long-term posture in the neck and waist. If you feel a little tired, you can leave your seat, or do some simple stretching exercises every hour, 1 to 2 minutes, and learn to care for yourself. If the computer is placed on the side, it is recommended to change the position of the monitor on a regular basis. These are all good ways to prevent and relieve neck and back pain.

■Adjust a reasonable sleep posture, and the pillows and bedding are soft and suitable.

■ Pay attention to the neck and waist to keep warm. Wind chills often cause muscle spasms and stiffness, which can cause stiff neck, cervical and lumbar facet joint disorders and muscle fibrosis.

■Strengthen exercise and enhance physical fitness. It can strengthen the local muscle strength, cervical and lumbar stability and anti-strain ability through the neck and back function exercises. (Residual Dr. Rehabilitation Medicine, Zhongshan Hospital, Fudan University)

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