The human cervical spine is "carrying weights" every day:
For an average adult, the head weighs about 5 kg when the body is upright; The angle of lowering the head is 30 degrees, and the cervical disc is subjected to a pressure of about 18 kg; The angle of lowering the head is 60 degrees, and the pressure on the cervical disc can reach 27 kg...
There is a problem with the cervical spine, what are the manifestations in addition to pain? What kind of discomfort does it require medical attention? Do common relief methods such as twisting your neck and sleeping on a hard bed work?
Experts interviewed
Cheng Anyuan, chief physician of the Department of Orthopedics, Wuhan First Hospital
Wu Xiaotao, Chief Physician of the Department of Spine Surgery, Zhongda Hospital, Southeast University
Qu Liuxin, Deputy Chief Physician of Department of Traditional Chinese Medicine Orthopedics, Zhongda Hospital Affiliated to Southeast University
4 wrong ways to relieve cervical spine discomfort
When many people have cervical spine discomfort, they will use the "little tips" recommended online or friends to relieve the discomfort, and the result is counterproductive.
Error one
"Hang" the neck
This method simulates the clinical traction method for the treatment of cervical radiculopathy, but it is not suitable for the treatment of muscle strain.
If traction treatment is required, it is necessary to go to a regular hospital for a clear diagnosis, and must not blindly operate by yourself to avoid secondary injury.
Mistake two
Look up at your phone
Looking down at the phone will hurt the cervical spine, so can it be alleviated by playing with the phone with your head up?
Maintaining a posture for a long time, whether with the head down or up, similar to compression of the cervical spine, may cause muscle strain. In addition, lying down to look at the mobile phone is more likely to cause eye fatigue, one does not grasp steady, and may hit the face.
Error three
Twist your neck considerably
The clicking sound of the cervical spine is a precursor to poor lubrication of the cervical joint, degeneration of worn joint surfaces, and cervical spondylosis. If this is done repeatedly for a long time, it is likely to accelerate the degeneration of the cervical spine.
After the sound appears, it is best not to continue to shake the head, otherwise it may cause dizziness, nausea and vomiting and other symptoms, and even cervical spine misalignment.
Error four
Sleep on a hard bed board
At present, there are no studies that can prove that sleeping on a hard bed is good for the cervical spine. Hard beds can be more uncomfortable, preventing muscles from relaxing and affecting sleep.
Neck pain, to what extent do you need to see a doctor
Poor posture while sitting or lying down, fan air conditioning blowing straight at the neck, sitting for a long time, trauma, etc., can hurt the cervical spine. There is a problem with the cervical spine, in addition to pain, there will be other manifestations.
Cervical spondylosis may compress nerves, not only causing dizziness, headache, deafness and tinnitus, but also related to common insomnia, gastrointestinal disorders, etc., and may also induce serious diseases such as paralysis and stroke.
Through clinical observation, cervical spine discomfort can be divided into 10 grades (see table for details).
How much cervical spine discomfort does I need to see a doctor?
The average person may only be in the first level, if there is a level 2 or 3, it is necessary to pay attention to it and take corresponding measures to avoid further aggravation of the disease.
Doctors recommend cervical spine relaxation
If the cervical spine is only slightly uncomfortable, there are several things you can try to relieve it.
1
Exercise appropriately
Jogging and swimming strengthen cardiopulmonary function, improve body resistance, and help the treatment and prevention of cervical spondylosis.
When flying kites and playing badminton, you need to lean your neck back, which can help improve the stiffness and discomfort caused by long-term fixed neck posture.
If you need to sit for a long time, you should keep your cervical spine neutral, adjust the height of your computer monitor, look at eye level, naturally droop your shoulders, and have support at your waist.
2
Choose the right pillow
The height, length, softness and hardness of the pillow are closely related to the health of the cervical spine.
The height of the adult pillow is 8~15 cm, one fist high when lying on the back, and one and a half punches high when lying on the side; The width should exceed shoulder width; Moderate soft and hard, it can effectively support the cervical spine, release the pressure of shoulder and neck muscles, and keep the blood circulation of the shoulder and neck smooth.
The correct sleeping position is also very important, and it is recommended that everyone lie flat or on their side.
Don't curl up and sleep. When curling up, there is no support for the spine and neck, and the spine is subjected to a lot of force, and it also compresses the chest and abdomen.
Don't sleep on your tummy. Sleeping on the stomach will inevitably tilt to one side, the spine cannot maintain a straight line, and the entire chest cavity is under a lot of pressure, resulting in chest tightness, chest pain, obstructed breathing, heart discomfort and other conditions.
3
Build muscle
When you usually rest, you can do the action of "swallow flying" to increase the toughness of the neck muscles:
Lie prone on the bed, slowly raise your arms and legs up at the same time, lean your head back, and contract your lower back muscles, trying to support your chest and abdomen.
After 5~10 seconds, return to the original position, relax the muscles, rest for 5 seconds and repeat several times.
4
Apply heat to the neck
Before going to bed, apply a hot towel to the back of the neck and shoulders, and then reheat it when the temperature is not enough, and apply it for about 30 minutes, which can improve blood circulation in the neck and back and relieve muscle soreness.
But be careful not to get too high to avoid burns.
5
Practice health exercises regularly
After working and sitting for 1~2 hours, you should take the initiative to do a set of cervical exercises:
Look left and right: turn your head 90 degrees to the left, stay for 3 seconds, and return to the original position; Turn 90 degrees to the right, stay for 3 seconds, and return to the original position; Do two 8 beats.
Resist with hands: cross your hands against the back of your neck, push your head and neck hard, head and neck backwards, resist each other 5 times, remember to open your arms.
Look up at the palm: raise your hands over your head, fingers crossed, palms up; Hold your head up to the back of your hand for 5 seconds.
Neck fighting: put the left hand behind the back, the right arm on the chest, palm upright and parallel to the left, while the head looks to the right, hold for a few seconds, and then change the left and right hands.
Neck extension and looking back: Stretch your palms forward with both hands, try to extend your neck forward to the maximum, do chest expansion exercises, look back with your head to one side, hold for two seconds, and change to the other side.
Patients with cervical spondylosis should not exercise too much, and they should be slow and relaxed when doing cervical spine exercises, and should not be too hasty to avoid causing more serious damage.
Finally, it should be reminded that if there are symptoms such as severe pain, limited mobility, dizziness, and weakness of limbs, you should go to the hospital in time, and dragging it out will only make the cervical spine more and more injured. ▲
Editor of this issue: Wang Xiaoqing