The cool breeze moves, and the cold dew is zero
October 8, 2024
The cold dew solar term is coming as scheduled
Maple Leaf Chinese Restaurant is turning red and autumn is getting stronger
Keeping warm from the cold is indispensable
Don't let cervical spondylosis "take advantage of the weakness"
In the cold and dew season, the temperature plummets, and many people often feel uncomfortable in their necks after being cold, and in our daily work and study, we will also have discomfort due to long-term bowing of the head and neck. When there are symptoms of "dizziness, pain, numbness, and fatigue", we must improve the "neck" vigilance. Today, let's learn about the popular science knowledge of cervical spondylosis with Xiaoyin!
What is cervical spondylosis?
Cervical spondylosis refers to:
Due to the high exercise intensity and heavy load, the cervical spine is prone to degeneration with age. In particular, those who have been engaged in desk work for a long time, have weak neck muscles, have lost cervical curvature or have developmental cervical spinal stenosis, are more likely to develop cervical degenerative changes. Common types are as follows [1]:
01
Cervical radiculopathy
This type has the highest incidence. Due to intervertebral disc herniation and hook joint hyperplasia, the corresponding nerve roots are compressed, causing some radicular irritation symptoms.
02
Cervical myelopathy
A series of symptoms that occur due to degenerative structures of the cervical spine compressing the spinal cord or pressing on the blood vessels that supply the spinal cord, such as this type is the most severe type of cervical spondylosis.
03
Vertebral artery cervical spondylosis
This type is caused by insufficient blood supply due to vertebral artery compression or stimulation, and mainly causes symptoms such as dizziness, nausea, tinnitus, and migraine.
04
Sympathetic cervical spondylosis
This type is caused by the stimulation or compression of sympathetic nerve fibers in the neck, which is mostly related to long-term bowing of the head and desk work, and has symptoms of sympathetic nerve inhibition or excitability. Patients may feel neck pain, headache, dizziness, palpitations, irregular heartbeat, memory loss, insomnia and other symptoms.
What factors are associated with the development of cervical spondylosis?
According to relevant survey statistics, in recent years. What are the specific factors related to the onset of cervical spondylosis?
01
age
The susceptible population is mainly middle-aged and elderly people aged 40 to 70. Due to the gradual decline of physical function of middle-aged and elderly people, neck ligament tissue and posterior neck muscle strain continue to accumulate, making middle-aged and elderly people a common group of cervical spondylosis. At the same time, the proportion of female patients is significantly higher than that of men before the age of 50 years, although the proportion of male patients increases with age [3].
02
occupation
The occurrence of cervical spondylosis is also closely related to the patient's occupation. Long-term bowing of the head or a stressful working environment can lead to strain on ligament tissues and posterior neck muscles, and cervical degeneration will be accelerated due to higher than normal intravertebral disc pressure in the state of neck flexion [3].
03
habit
With the popularization of modern electronic products, more and more people have joined the "head bowing group" and sometimes maintain a so-called "comfortable" position for a long time, which will affect the health of the cervical spine. Long-term bowing of the head, maintaining an angle to look at the mobile phone, lying down to watch TV and reading books and other bad postures will make the cervical spine in a state of flexion for a long time, and the neck ligaments and muscles at the back of the neck will be overloaded, which is easy to cause strain.
How to prevent cervical spondylosis?
The prevention of cervical spondylosis is actually very simple, and it is only necessary to adhere to the following good habits in daily life to effectively reduce the risk of cervical spondylosis [4].
01
Maintain proper posture
Uncoordinated neck muscles can easily lead to wear and tear and hyperplasia of the cervical spine. When sleeping, it is recommended to choose a mattress with appropriate firmness and a pillow of moderate height, and hold your neck to the right height. At the same time, it is recommended to sleep in the "lying like a bow" sleeping position (the body is slightly bent when lying on the side), which is conducive to maintaining the spine in a normal physiological bending state, so that people are in a comfortable position, and the muscles of the whole body can reach a relaxed state.
Daily sitting and standing postures should also be paid attention to at all times, avoiding neck too low, tilting head, torticollis, shoulders, stretching forward, etc.
02
Pay attention to cervical spine protection
On the one hand, it is necessary to pay attention to cold protection and warmth, such as "blowing the air conditioner and neck pain", patients with cervical spondylosis are prone to neck and shoulder discomfort when sitting in the refrigerated and air-conditioned room for a long time; On the other hand, try to avoid acute injuries, such as heavy lifting, contusions, etc. If there is a mild tissue injury, it should be treated as soon as possible to prevent it from progressing to cervical spondylosis.
03
Muscle-strengthening exercises
Usually pay attention to the shoulder and neck muscles, which is conducive to enhancing the stability of the neck spine and the ability to resist external forces. , are good choices.
04
Adhere to the combination of work and rest
The combination of work and rest in the cervical spine can prevent chronic strain. It is recommended to get up and relax every hour during work and study, turn the neck left and right several times, nod back and forth, the amplitude should not be too large, and rotate gently to relax the neck muscles.
Let's learn cervical spine health exercises!
！ Precautions
This training is not suitable for the acute stage of cervical spondylosis, and moderate exercise training can be carried out after the acute symptoms are relieved; If there are significant symptoms of spinal cord compression, exercise training should be prohibited; Patients with vertebral artery cervical spondylosis should be gentle and slow when performing neck rotation exercises, the range of movements should not be too large, and the rhythm of movement should be appropriately controlled.
01
Front and back telescopic
Head neutral position, look ahead, chin hold, aim at the headrest, slowly and forcefully retract the head back, feel the movement of the neck, then return to the neutral position, repeat several times.
02
Bow your head and stretch your neck
Close your eyes, bow your head slowly and naturally, feel the gravity of your head stretching the posterior muscles of the cervical spine, and generally the jaw can palpate the sternum, which can be held at the end for a few seconds before returning to a neutral position.
03
Rotate the shoulders and slack the neck
In a neutral position with the head, look ahead, slowly turn the head to the side of the body, feel the stretch of the contralateral muscle group, hold it at the end for a few seconds, and then return to the neutral position. Alternate left and right sides.
04
Recline stretching
Close your eyes, tilt your head back slowly, and feel the gravity of your head stretch the muscles on both sides of the anterior cervical spine, usually the face can be horizontal at the end for a few seconds, and then return to a neutral position.
05
Left-right extension
Slowly tilt your head towards your left shoulder for 5 seconds, return to the middle position, and then tilt your right shoulder.
Sit up straight and don't hunch
Health exercises should be exercised frequently
Daily prevention is refreshed
The cervical spine is accompanied by health and health
Bibliography:
[1] Chen Xiaoping, Zhang Yingze, Lan Ping. Surgery[M].10th Edition. Beijing: People's Medical Publishing House, 2024.
[2] Wu Hao. Etiology, common symptoms and scientific prevention and treatment of cervical spondylosis[J].Population and Health,2023,(5):90-94.)
[3] Luo Xiao, Liu Kang, Yang Weixin. Epidemiological status analysis of inpatients with cervical spondylosis in a hospital from 2014 to 2016[J].PLA Journal of Preventive Medicine,2018,36(1):124-126.)
[4] Hu Yanli, Wang Juan, Yang Li. Chinese Journal of Convalescent Medicine,2021,30(04):357-359.
Youth League Committee of the School of Basic Medical Sciences, Air Force Military Medical University
Military doctor Xiao Yin's studio
Instructors
Department of Orthopedics, First Affiliated Hospital of Air Force Medical University
Liberation Doctors
Department of Orthopedics, First Affiliated Hospital of Air Force Medical University
Dr. Wang Xuankang
Planner: Zhao Yushun, Yan Mingyao, Hao Shuang
Comics: Chen Shujing, Ren Jiaying
Text: Li Ruopu, Wang Yifei
Editor: Liu Yan
Source: People's Liberation Army Daily WeChat