Cervical spondylosis is a common chronic disease. Therefore, the progression of cervical spondylosis involves some pathological changes in the cervical vertebrae. Many people are not very familiar with these pathological changes. So, how do the pathological changes of cervical spondylosis form? Below we will introduce the pathological changes of cervical spondylosis. Generally speaking, the pathological changes of cervical spondylosis are disc degeneration, reduced elasticity of the nucleus pulposus, bulging in all directions, and even herniation or prolapse. Then, how should we pay attention to preventing cervical spondylosis in our daily lives?
1. Appropriate Pillow Usage: One-third of life is spent in bed, and the height and softness/hardness of the pillow have a direct impact on the cervical vertebrae. The best pillow should be able to support the physiological curve of the cervical vertebrae and maintain the straightness of the cervical spine. The pillow should have elasticity, and the pillow core should preferably be made of kapok, hollow high-elastic cotton, or grain shells. For those who prefer sleeping on their back, the pillow height should be about 5 cm (height after being pressed); for those who like side sleeping, the height should be around 10 cm. When lying on your back, the lower edge of the pillow should ideally be placed at the upper edge of the scapula, avoiding leaving the neck unsupported. In fact, the true name of the pillow should be "cervical pillow." An unsuitable pillow often causes torticollis, and repeated episodes of torticollis are often precursors to cervical spondylosis, which requires timely diagnosis and treatment. Additionally, attention should be paid to the pillow material; grass-woven pillows are preferred. Bamboo pillows can be too cold and hard, and it’s better to avoid using them.
2. Keeping the Neck Warm: Cold stimulation on the neck can cause muscle and vascular spasm, exacerbating stiffness and pain in the neck. During the autumn and winter seasons, it's best to wear high-necked clothing. Even when the weather is slightly warm, precautions should be taken to prevent the neck and shoulders from getting chilled during sleep. In hot weather, the air conditioning temperature should not be set too low.
3. Correct Posture: The main inducer of cervical spondylosis is incorrect posture while working or studying. A good posture reduces fatigue and prevents injury. Prolonged periods of looking down make muscles tired, accelerate the aging of intervertebral discs, and lead to chronic strain, which can trigger a series of symptoms. The optimal posture for desk work is keeping the neck upright, slightly tilted forward, without twisting or tilting. If you work for more than an hour, take a few minutes to rest and perform some neck exercises or massage. Avoid leaning against the headrest of a bed or the armrest of a sofa while reading books or watching TV.
4. Preventing Injury: Neck injuries can also induce this condition. Besides paying attention to posture, when riding fast vehicles, sudden braking can cause the head to lurch forward, resulting in a "whiplash" type injury. Therefore, it's important to protect yourself by not dozing off in the car. While seated, you can appropriately twist your body and face sideways. During sports competitions, it's crucial to avoid cervical spine injuries. When cervical spondylosis acutely flares up, the cervical spine should reduce movement, especially rapid head rotations, and a cervical collar may be necessary for protection if needed.