There are 10 levels of cervical discomfort, and you should see a doctor if you reach this level

As the most flexible and most active segment of the human spine, how much pressure does the "cervical spine" bear every day?

When the body is upright, the average head weight of the average adult is 5 kg;

When looking at the computer, the head angle is about 15 degrees, and the pressure on the cervical intervertebral disc increases to 12 kg;

When working at a desk, bow your head at an angle of about 30 degrees, and the cervical intervertebral disc bears a pressure of 18 kg;

When playing with a mobile phone, the head is lowered at an angle of about 60 degrees, and the pressure on the cervical intervertebral disc is 27 kg, which is equivalent to the weight of a 7-year-old child.

But many people do not realize that their cervical spine is so hard, and they are still "overdrawing" its health. Over time, cervical spine pain will come to the door.

What kind of cervical pain needs to see a doctor? Which habits make your discomfort worse? How do you usually relieve it? Experts answer you one by one.

Cervical discomfort is divided into ten grades

If there is a problem with the cervical spine, it is not just a simple pain.

Cervical spondylosis may compress nerves, which will not only cause dizziness, headache, deafness and tinnitus, but also be related to common insomnia, gastrointestinal disorders, etc. It may also induce serious diseases such as paralysis and stroke, so it must be paid attention to.

Through clinical observation, cervical discomfort can be divided into 10 grades (see table for details).

level

pain sensation

Level 1

Neck pain and stiffness when looking up

secondary

Neck pain, shoulder and back pain

Level 3

Stiff neck is easy to fall asleep, and neck movement is limited after waking up

Level 4

Involvement in the arm, pain, numbness, and blurred vision

Level 5

Walking fluttering, or even unable to walk in a straight line due to limited neck movement and decreased vision

Level 6

Limited movement of neck, shoulders, arms, etc., unable to write normally

Level 7

You can only eat with a spoon, not chopsticks

eighth grade

Walking like stepping on cotton, with one foot deep and the other shallow

Level 9

Unspeakable urination, stool, and sexual function

grade ten

The average person may only be at level 1. If level 2 or 3 occurs, they should pay attention and take corresponding measures to avoid delaying the disease.

The 5 things that the cervical spine is most afraid of

1. Bad posture

Do you often stare at the computer screen all day and lie down on the table for a rest at noon?

These bad postures will make the neck in an abnormal curvature and last for a long time, resulting in long-term muscle tension, pulling the cervical vertebrae, and the vertebrae wear and proliferate, and bone spurs begin to grow. The cervical disc begins to deform and protrude.

★

Rescue

It is recommended to keep the cervical spine neutral, adjust the height of the computer monitor, look straight, shoulders sag naturally, and waist support.

It is not advisable to sleep on your stomach, you can take a posture of lying back; be sure to find a support point for the cervical spine, such as putting a rolled up garment behind the neck or wearing a U-shaped neck pillow.

2. Blow straight to the wind

Staying in an air-conditioned room for a long time in summer can easily cause muscle spasm and pain. Neck muscle spasm will not only cause muscle and ligament strain, but also change the physiological activity of the cervical spine, causing or aggravating cervical spondylosis.

★ Rescue method

In summer, it is necessary to avoid fans and air conditioners blowing directly on the neck, especially after sweating, do not try to cool down immediately.

3. The pillow is too high

If the pillow is too high, the neck is padded like the head is lowered, and the muscles behind are stretched, which will accelerate the degeneration of the cervical intervertebral disc over time.

★ Rescue method

It is recommended that the height of the adult pillow is 8 cm to 10 cm. Choose the ingot-shaped pillow with the lower middle and the higher sides. The pillow with breathable material and moderate hardness is better.

For people who are used to sleeping on their backs, the height of the pillow should be about the width of their palms; for people who are used to sleeping on their sides, the height should be about the same as one shoulder.

4. Sedentary

Maintaining a sitting position for a long time, coupled with bad habits such as bowing your head or crossing your legs, will cause uneven stress on the muscles and affect the health of the spine.

Especially if you keep your head down or face the computer for a long time, the cervical vertebra will be tilted excessively and the neck will be stiff, which will cause or aggravate cervical spondylosis.

★ Rescue method

Even if you are sitting, don't stay in one sitting position all the time, change it frequently, and try to stand up and move about every hour. When sitting, you can also lean back properly to protect the spine.

5. Neck trauma

Neck trauma will aggravate cervical disc injury, and even directly destroy the stability of the cervical spine, causing cervical spondylosis.

★ Rescue method

Fasten your seat belt while riding and try not to sleep in the car. Prevent neck injuries in your daily life.

5 ways to relieve cervical discomfort

To find the right way to relieve cervical discomfort, try the following 5 tricks on weekdays.

Exercise relieves stiffness

Jogging, swimming, kite flying, and badminton are all recommended sports.

Through jogging and swimming to strengthen the cardiopulmonary function, it can improve the body's resistance and help in the treatment and prevention of cervical spondylosis.

When flying kites and playing badminton, the neck needs to be tilted back, which can improve the stiffness and discomfort caused by the long-term fixed posture of the neck.

Heat compresses to promote circulation

Before going to bed, apply a hot towel to the back of the neck and shoulders. When the temperature is not enough, reheat it for about 30 minutes to improve blood circulation in the neck and back and relieve muscle soreness.

But be careful not to heat too high to avoid burns.

Lying on the side is recommended

In order to ensure that the physiological curvature of the cervical spine remains unchanged during sleep, 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 punch is high when lying on the back, and one punch is half high when lying on the side; the width should exceed the shoulder width; the softness and hardness are moderate, which can effectively support the cervical vertebra, release the pressure of the shoulder and neck muscles, and let the shoulder and neck qi and blood. The circulation remains open.

In addition to choosing the right pillow, the correct sleeping position is also very important.

Sleeping curled up is not recommended. When the body is curled up, the spine and neck do not have any support, the spine bears a lot of force, and it also compresses the chest and abdomen.

Sleeping on your stomach is not recommended. Sleeping on your stomach will inevitably turn your head to one side, the spine cannot keep a straight line, and the entire chest is under great pressure, resulting in chest tightness, chest pain, obstruction of breathing, and heart discomfort. For women, sleeping on the stomach can also compress the breasts, affecting shape and blood circulation. It is recommended that you lie flat or on your side.

"Swallow Fly" strengthens muscles

When resting, you can do the "swallow flying" action to increase the toughness of the neck muscles:

Lie prone on the bed, slowly lift both arms and legs upwards at the same time, lean back the head, contract the muscles of the lower back, try to support the body with the chest and abdomen, return to the original position after 5~10 seconds, relax the muscles, rest for 5 Repeat it several times in seconds.

Practice cervical spine exercises regularly

Look left and right: Turn your head 90 degrees to the left, stay for 3 seconds, and return to the original position; then turn 90 degrees to the right, stay for 3 seconds, and return to the original position; do two 8-beats.

Shaking your head: The head first slowly draws a circle clockwise 5 times, and then draws a circle counterclockwise 5 times. The force should not be too large, and the speed should not be too fast.

Hand-to-hand resistance: Cross your hands behind your neck, push your head and neck hard, push your head and neck back, resist each other 5 times, and remember to open your arms.

Look up at the palms: Raise your hands over your head, cross your fingers, palms up; lift your head up and look at the back of your hands, hold for 5 seconds.

Neck competition: Put your left hand behind your back, put your right arm in front of your chest, stand up and push your palms parallel to the left, and look to the right with your head at the same time, hold for a few seconds, and then switch your left and right hands.

Stretching your neck and looking back: Extend your hands forward and stack your palms, try to stretch your neck forward to the maximum extent, do chest expansion exercises, look back with your head to one side, hold for two seconds, then switch to the other side.

After 1 to 2 hours of work, you should take the initiative to do a set of cervical spine exercises, but patients with cervical spondylosis should not exercise too much. They need to be slow and relaxed when doing cervical spine exercises, and do not act too hastily, so as to avoid more serious injuries.