There are 10 levels of cervical discomfort, 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?

The average head weight of an average adult is 5 kg when the body is upright;

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, the angle of the head is about 30 degrees, and the cervical intervertebral disc bears 18 kg of pressure;

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

But many people don't 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 exacerbate discomfort? How do you usually relieve it? Experts will answer for you one by one.

Cervical discomfort is divided into ten grades

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

Cervical spondylosis may compress nerves, not only cause dizziness, headache, deafness and tinnitus, but also related to common insomnia, gastrointestinal disorders, etc., and may 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 one

Sore, stiff neck when looking up

Secondary

Sore neck, obvious soreness in shoulders and back

Level three

Stiff neck easily when sleeping, limited neck movement after waking up

Level 4

Involvement in the arms, pain, numbness, blurred vision

fifth grade

Walking unsteadily, even unable to walk in a straight line due to limited neck movement and vision loss

Sixth grade

Neck, shoulder, arm and other activities are limited, unable to write normally

seventh grade

You can only eat with a spoon, not chopsticks

eighth grade

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

ninth grade

Urination, defecation, and sexual function appear unspeakable

grade ten

Ordinary people may only be at level 1. If it occurs at level 2 or 3, it should be taken seriously and corresponding measures should be taken to avoid delaying the condition.

The 5 most feared things about the cervical spine

1. Bad posture

Do you often stare at the computer screen all day and take a break at noon on the desk?

These bad postures will keep the neck in an abnormal curvature and last for a long time, causing long-term muscle tension, pulling the cervical vertebrae, wearing and proliferating the vertebrae, and starting to grow bone spurs. The cervical intervertebral 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 at the eyes, naturally droop the shoulders, and support the waist.

Sleeping on your stomach is not recommended, you can take a rest in a lying-back posture; be sure to find support points for your cervical spine, such as putting a wrapped piece of clothing on the back of your neck or wearing a U-shaped neck pillow.

2. Blowing directly into the wind

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

★ Rescue

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

3. The pillow is too high

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

★ Rescue

It is recommended that the height of adult pillows be 8 cm to 10 cm. Choose an ingot-shaped pillow with a low middle and high sides. A pillow with a breathable material and moderate softness and hardness is better.

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

4. Sedentary

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

Especially the long-term posture of lowering the head or facing the computer will cause the cervical spine to tilt excessively and the neck will become stiff, which will cause or aggravate cervical spondylosis.

★ Rescue

Even if you are sitting, do not always maintain a sitting position, change it frequently, and try to stand up and move around every hour. When sitting, you can also lean back properly to protect the spine.

5. Neck trauma

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

★ Rescue

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

5 ways to relieve cervical discomfort

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

exercise to relieve stiffness

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

Strengthening cardiopulmonary function through jogging and swimming can improve the body's resistance and help 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.

Hot compresses promote circulation

Apply a hot towel to the back of the neck and shoulders before going to bed. If the temperature is not enough, reheat it for about 30 minutes, which can improve blood circulation in the neck and back and relieve muscle pain.

But be careful not to get too hot to avoid burns.

It is recommended to lie flat on the side

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 fist high when lying on the back, one and a half fist 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 spine, release the pressure on the shoulder and neck muscles, and let the blood flow to the shoulder and neck Circulation remains unobstructed.

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 be kept in a straight line, and the entire chest cavity is under great pressure, resulting in chest tightness, chest pain, obstructed breathing, and heart discomfort. For women, sleeping on their stomach can also compress the breasts, affecting the shape and blood circulation. It is recommended that you lie flat or on your side.

"Swallow Fly" builds muscle

You can do the "swallow flying" movement during rest to increase the toughness of the neck muscles:

Lie prone on the bed, lift both arms and legs upward slowly and gently at the same time, lean back the head, contract the muscles of the lower back, try to let the chest and abdomen support the body, return to the original position after 5-10 seconds, relax the muscles, and rest for 5 minutes Seconds and repeat several times.

Do cervical 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.

Shake your head and shake your head: first slowly circle your head 5 times in a clockwise direction, and then circle it counterclockwise 5 times. The strength should not be too large and the speed should not be too fast.

Resist with hands: cross your hands close to the back of your neck, push your head and neck hard, push your head and neck back, resist each other 5 times, remember to open your arms.

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

Neck competition: put the left hand behind the back, put the right arm in front of the chest, raise the palm and push it parallel to the left, while looking to the right with the head, keep it for a few seconds, and then switch hands.

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

After working for 1 to 2 hours, you should take the initiative to do a set of cervical spine exercises, but patients with cervical spondylosis should not exercise too much. When doing cervical spine exercises, you need to slow down and relax, and do not do them too hastily, so as not to cause more serious injuries.