Cervical spondylosis, also known as cervical spondylosis syndrome, is a general term for cervical osteoarthritis, proliferative cervical spondylosis, cervical nerve root syndrome, and cervical disc herniation. At present, the number of people with cervical discomfort is increasing, and many students and young people are also deeply troubled. The onset of cervical spondylosis is closely related to lifestyle habits, work, and sleeping posture.
Maintain the correct sleeping posture, alternating between supine and left/right side sleeping positions. When lying down, the head should be straightened, the neck should not be twisted, and both lower limbs should be naturally extended and relaxed. When lying on the side, both lower limbs should naturally bend and alternate between the left and right sides.
The choice of pillow is also very important. The main function of a pillow is to maintain the normal physiological curve of the human cervical spine, ensuring that the physiological curvature of the cervical spine remains unchanged during sleep. Therefore, the height, length, and softness of the pillow are closely related to the health of the cervical spine. The height of the pillow should meet the individual's shoulder width needs. The rough standard is a supine pillow height of about one fist (according to the individual's own fist), and a lateral pillow height of one fist plus one finger. It is generally recommended that adult pillows have a height of 8-15 centimeters. The cervical spine of middle-aged and elderly people not only has a physiological curvature that becomes straight and mildly retroverted, but also has lesions such as bone hyperplasia and intervertebral space stenosis. At this point, it is advisable to increase the height of the pillow appropriately or maintain the habit of sleeping on a high pillow. This can widen the intervertebral space, reduce pressure on nerves and blood vessels, and alleviate symptoms.
If the pillow is too high, the cervical spine will be elevated and not in line with the thoracic and lumbar vertebrae, compressing the cervical nerves and vertebral arteries, causing symptoms such as head hypoxia, headache, dizziness, tinnitus, and insomnia.
02 Pillow too low can prevent the neck from relaxing, disrupt the normal curvature of the cervical spine, and may also cause uneven blood supply, affecting breathing.
03 If the pillow is too hard, it will make the contact surface between the head and the pillow smaller, making people feel uncomfortable and affecting the quality of sleep.
04 Pillows that are too soft can cause fatigue in the neck muscles, which is not conducive to sleep and affects blood circulation.
Frequently performing the following actions can alleviate symptoms of cervical spine:
Frequently performing head lifting movements
Most cases of cervical spondylosis are caused by prolonged lowering of the head. So, to relieve cervical spondylosis, it is necessary to avoid lowering your head for a long time and raise your head as much as possible. Adjust the height of the table and chairs to avoid increasing the burden on the cervical spine. If possible, stand up and walk more every half hour to relieve cervical pain.
Do appropriate exercise
During breaks between rest or work, straighten your back, lift your arms and stretch upwards forcefully, while maintaining neck extension. You can also spread your hands and fold them behind your neck, pressing your neck back forcefully. Over time, cervical spondylosis can be effectively relieved. Swimming, play badminton and other sports activities are conducive to the rehabilitation of cervical spondylosis.
Although cervical spondylosis is a common disease, it greatly affects the life and work of patients. When necessary, it is still advisable to actively seek medical help from doctors at the hospital.