choose a suitable pillow
with appropriate height. The appropriate height of the pillow is 9-10cm, and the specific size depends on everyone’s physiological characteristics, especially the physiological radian of the neck. The pillow can be slightly higher for those with broad shoulders and fat body, and slightly lower for those with thin and small body.
for people who are used to sleeping on their back, the pillow height should be equal to their fist height after compression (the height of clenching the tiger’s mouth upward is the fist height standard); For people who are used to sleeping on their side, the height of the pillow should be consistent with the width and height of their own shoulder after compression. Of course, the cervical spondylosis pillow that can maintain the normal physiological radian of the neck whether sleeping on the back or side is the most ideal.
moderate soft and hard. Cervical spondylosis pillow should be slightly softer without losing a certain hardness. On the one hand, it can reduce the pressure between cervical spondylosis pillow and scalp, on the other hand, it maintains uneven pressure, so that blood can pass through places with less pressure. Cervical spondylosis pillow as long as it is slightly elastic, too elastic will cause neck muscle fatigue and injury.
pillow core filler. Commonly used are: ① buckwheat shell: cheap, good air permeability, and the height of the pillow can be adjusted at any time. ② Pu Rong: soft texture, good air permeability, can be adjusted at any time. ③ Mung bean shell: not only has good air permeability, but also cools and Relieves summer heat. It is better to add an appropriate amount of tea or mint.
6 tips to defeat cervical spondylosis
1. Sunbathing
can cause local heating, accelerate local blood circulation, smooth blood gas and meridians, facilitate the transportation of nutrients, relieve cervical pain and contribute to the rehabilitation of cervical spondylosis. In addition, regular sun exposure contributes to the absorption of vitamin D, and then promotes the intestinal absorption of calcium and phosphorus, which plays a role in the prevention and treatment of osteoporosis.
2. Massage Fengchi point
Fengchi point location: in the neck, under the occipital bone, the depression between the sternocleidomastoid muscle and the upper end of the trapezius muscle.
method: knead with both hands, close your eyes when kneading, and acid swelling is better. 1 minute in total.
3. Computer family: raise the monitor
, raise the position of the computer display by several centimeters, or pad the computer display with several thick books, so as to change the previous head lowering action to head up, so as to prevent the occurrence of cervical spondylosis from the source. At the same time, don’t keep a sitting position for a long time, stand up and move more, and turn your head.
4. Put a small scarf in the office
people with cervical spondylosis must keep warm. You can wrap your neck with a thick and long scarf, which can avoid neck cold and eliminate the inducing factors of cervical spondylosis. Keeping warm in the neck can not only avoid neck fatigue, but also avoid the contraction of blood vessels in the head and neck due to cold, so as to slow down the blood circulation in the brain. It is recommended that women put a small scarf in the office, especially in summer, when the air conditioner is very cold, they can wear it to block the cool air.
5. Fried salt hot compress
put some fried salt in the small pocket, cool it a little, put it on the cervical spine, and take it down when the salt is all cold, so as to heat and activate blood circulation. You can also shred ginger before going to bed, put it in a bag and tie it around your neck. The principle is estimated to be hot compress.
6. Breaststroke twice a week
breaststroke when breathing, the neck tilts back and upward parallel to the water surface, the head is exposed to the water for breathing, and the head and neck are always in a low and upward state, which is just in line with the exercise principle of cervical spondylosis, so it can play a positive role in the prevention and treatment of cervical spondylosis. The action principle of badminton and high ball is roughly the same as that of breaststroke. The prevention and treatment of cervical spondylosis by frog swimming and playing badminton should vary from time to time and from person to person. Patients with serious cervical spondylosis can’t take swimming exercise.