Staff who have long-term jobs in finance, writing, editing, typing, secretarial work, etc., because of their long-term low-headwork, keep the cervical spine in a flexed position or some specific postures for a long time. This not only increases the pressure inside the cervical disc but also puts the neck muscles in a state of non-coordinated force for a long time. The muscles and ligaments at the back of the neck are prone to tensile fatigue damage, anterior edge of vertebral body mutual wear, hyperplasia. In addition, excessive twisting and lateral flexion further lead to injury, making it easier to develop cervical spondylosis.
1. Office workers should try to maintain a natural upright sitting posture, with the head slightly tilted forward, keeping the normal physiological curve of the head, neck, and chest; They can also adjust the height ratio of the desktop and chair to avoid excessive posterior extension or anterior flexion of the head and neck; In addition, customizing a sloping workboard with an angle of 10～30 degrees to the desktop is more conducive to adjusting the sitting posture.
2. For those who have long-term deskwork, they should let the head and neck rotate left and right several times every 1～2 hours. When rotating, it should be gentle and slow, reaching the maximum range of motion in that direction; Or perform shoulder pinching exercises, slowly contract the shoulders for 3～5 seconds, then raise both shoulders and hold for 3～5 seconds, repeat 6～8 times; You can also use two desks, support both hands on the desktop, keep both feet off the ground, tilt the head backward, hold for 5 seconds, repeat 3～5 times.
3. When looking at objects up close for a long time, especially in a low-head state, it affects the cervical spine and easily causes visual fatigue, and may even induce refractive errors. Therefore, after working at a desk for too long, you should look up and into the distance.