Gubaiyou Health Knowledge - How to Prevent Cervical Spondylosis?
I. Prevention of Cervical Spondylosis
1. Read books about cervical spondylosis and master scientific methods for preventing and treating the disease.
2. Maintain an optimistic spirit, establish a strong mindset to fight against the disease, cooperate with doctors for treatment, and reduce recurrence.
3. Strengthen neck and shoulder muscle exercises. During work breaks or leisure time, perform forward flexion, backward extension, and rotational movements of the head and both upper limbs. This can relieve fatigue, develop stronger muscles, enhance ligament flexibility, thereby promoting the stability of the cervical spine and improving the adaptability of the neck and shoulders to sudden changes.
4. Avoid the bad habit of sleeping with a high pillow. A high pillow causes the head to bend forward, increasing stress on the lower cervical vertebrae, which may accelerate cervical degeneration.
5. Pay attention to keeping the neck and shoulders warm, avoid carrying heavy loads on the head and neck, prevent excessive fatigue, and don't doze off while riding in a car.
6. Treat soft tissue fatigue in the neck, shoulders, and back thoroughly and early to prevent it from developing into cervical spondylosis.
7. When working or walking, be cautious to avoid sprains.
8. Long-term desk workers should periodically change their head position and regularly exercise the neck and shoulder muscles.
9. Pay attention to maintaining proper posture for the head, neck, shoulders, and back. Do not tilt your head or shrug your shoulders. When conversing or reading, look straight ahead to maintain the alignment of the spine.
10. According to Traditional Chinese Medicine (TCM), foods like walnuts, cornus officinalis, rehmannia, and black sesame seeds have the function of replenishing kidney marrow. Reasonable and moderate consumption can strengthen tendons and bones and delay the degeneration of kidneys and joints.
II. Adjusting Beds for Cervical Spondylosis Patients in Different Seasons
Different types of beds have their own advantages and disadvantages, and are related to personal living conditions, climate, habits, and economic status. However, from the perspective of preventing cervical spondylosis, it is best to choose a bed that stabilizes the condition and maintains spinal balance. Therefore, choosing a mattress with elasticity placed on the bed board is preferable, as it can adjust according to the physiological curve of the spine.
III. Pillows for Cervical Spondylosis Patients
The pillow is the main tool for maintaining the normal position of the head and neck. This "normal" position refers to maintaining the physiological curve of the cervical segment itself. This weight-bearing curve ensures the balance of the cervical external muscles and keeps the physiological anatomical state of the vertebral canal. Therefore, an ideal pillow should conform to the requirements of the cervical physiological curve, be soft in texture, and well-ventilated. A yuanbao-shaped pillow with a low middle and high ends is optimal because this shape can use the central concave part to maintain the physiological curve of the cervical spine and provide relative immobilization and fixation for the head and neck, reducing abnormal movement during sleep.
Secondly, the choice of pillow stuffing is also important. Common choices include:
① Buckwheat hulls: Affordable, good ventilation, and adjustable height.
② Cotton velvet: Soft, good ventilation, and adjustable height.
③ Green bean shells: Good ventilation and cooling properties; adding tea leaves or mint improves its efficacy but is mainly used in summer. Other options like duck feathers are also good but more expensive.
Pillows should not be too high or too low. Avoid the misconception of "high pillows bring no worries." The physiological position is optimal. Generally, a pillow height of 8~15 cm is appropriate, or calculated by the formula: (shoulder width - head width) ÷ 2.
Cervical pillows can also play a preventive or therapeutic role.
IV. Sleeping Positions for Cervical Spondylosis Patients
A good sleeping position should maintain the physiological curvature of the entire spine and make the patient feel comfortable, allowing full-body muscles to relax and recover from fatigue while adjusting the physiological state of the joints. Based on these requirements, the thoracic and lumbar regions should maintain their natural curves, and both hips and knees should be in a flexed position. At this point, all muscles can relax. It's best to sleep on your side or back, but never on your stomach.