Self-exercise methods for cervical spondylosis

This article discusses the corresponding knowledge points of self-exercise methods for cervical spondylosis, hoping to be helpful to you. Let's start the formal explanation! 10 Exercise Methods for Cervical Spondylosis 10 Exercise Methods for Cervical Spondylosis Cervical spondylosis is a condition that many of us suffer from. This is mostly due to our sitting posture, as we spend long hours sitting in front of the computer with incorrect posture, which leads to problems with our cervical spine. This is a common occupational disease in our current work environment. Today, we will teach you 10 exercise methods for cervical spondylosis, so let's get started.

10 Exercise Methods for Cervical Spondylosis 1. Left Side Exercise Tilt our head slowly to the left side, and you will feel the muscles of your right shoulder tense up. At this time, try to extend your right arm downwards, keeping your spine straight, then relax and repeat this motion. 2. Right Side Exercise

The right side exercise is the same as the left side exercise. The steps are the same. Why do we need to do both? Only by doing both can we effectively achieve a balanced effect, which is beneficial for the recovery and maintenance of a healthy cervical spine. 3. Leftward Rotation Gently rotate our head to the left, but our body should not move. Keep your gaze focused on the back of your body and hold for about 5 seconds. Finally, return to the original position.

That's all for the 10 exercise methods for cervical spondylosis. How to exercise with a poor cervical spine? 1. Rotate the head and neck, let the arms hang naturally and turn the head to the right side, hold for 5 seconds. This exercise can target the sternocleidomastoid muscle, scalene muscles, levator scapulae muscle, trapezius muscle, interspinous ligament, and joint capsule ligament.

2. Tilt the neck upwards, let the arms hang naturally. Lift the head, point the tip of the nose towards the upper right side, and look upwards. Hold for 5 seconds. This exercise can target the sternocleidomastoid muscle. 3. Neck tilt, slowly tilt the head to the right side, feeling the weight of the head shifting in this direction. Place the palm on the head and touch the ear with the fingers. Hold for 5 seconds. Targeted muscle: Trapezius muscle.

4. Neck stretch, interlock the fingers of both hands and place them behind the head. Slightly lower the head and hold for 5 seconds. Targeted muscles: Sternocleidomastoid muscle, nuchal ligament, supraspinous ligament, and trapezius muscle. 5. Triceps Stretch: Stand upright, lift your chest, and press your shoulders back and down. This exercise targets the triceps.

People's Daily - Neck stretching exercises that shouldn't be ignored when sitting for long periods; Six simple movements to say goodbye to cervical spondylosis. How to exercise with cervical spondylosis? How to exercise? After developing cervical spondylosis, it is important for patients to properly exercise their spinal muscles, otherwise they may experience discomfort in the neck. Patients can perform shoulder shrugs and lateral head movements to exercise the neck. In daily work and study, patients also need to relax their shoulders appropriately.

Nowadays, more and more people are suffering from cervical spondylosis, especially office workers and students who often sit for long periods. This has led to an increasing severity of cervical spondylosis and even damage to the muscles in the neck area. Therefore, after developing cervical spondylosis, patients need to exercise properly. So what are the exercise methods for cervical spondylosis?

1. Exercise methods for cervical spondylosis: 1) Basic posture: After developing cervical spondylosis, patients can perform appropriate exercises to relieve the discomfort of the neck muscles. Before each training movement, patients can stand naturally with their eyes level, slowly separate their feet shoulder-width apart, let their hands naturally hang down, and gradually relax the body.

2) Shoulder shrugs: Before performing the exercises, it is important for patients to relax their bodies. Slowly lift both shoulders and then try to bring the neck downwards. After a brief pause, slowly relax and lower the shoulders, allowing the head and neck to naturally extend and return to a normal position. Then exert force to sink the shoulders while extending the head upwards. When the body feels comfortable, gradually relax the shoulders and breathe naturally. This method is well-known for exercising the neck and is commonly used by patients with neck discomfort for treatment and relief.

3) Lateral head movements: During the exercises, the patient's head should slowly tilt to the left, allowing the left ear to touch the left shoulder. After a brief pause, return the head to the center and then tilt it towards the right shoulder, making sure the right ear touches the right shoulder. After another brief pause, the head should return to the center position.

2. How to relieve cervical spondylosis: In addition to exercise, patients can relieve the discomfort of cervical spondylosis by relaxing after prolonged sitting, taking appropriate breaks, utilizing rest and activity time to increase blood circulation in the body, eliminate local muscle fatigue, and prevent strain in the neck area.

What are the exercises to strengthen the cervical spine? There are many people who sit for long periods of time and have incorrect posture while sitting, which can cause significant damage to the cervical spine in the long run. Therefore, some people incorporate certain exercises into their daily lives to strengthen their cervical spine. Below, I will share some exercises to strengthen the cervical spine. Let's take a look together.

What are the exercises to exercise the cervical spine? 1. Forward bending and backward stretching: Before doing the exercise, stand naturally with your eyes facing forward, feet slightly apart, parallel to the shoulders, and place your hands on your waist. Start by tilting your head back, inhaling at the same time, looking up towards the sky, and hold for a moment. Then slowly lower your head towards your chest, exhaling at the same time, and look at the ground. During this movement, keep your mouth closed and try to bring your chin as close as possible to your chest. After holding for a moment, repeat this movement four times. The key to the exercise is to stretch, relax, and do it slowly, without feeling uncomfortable.

Raise the arm and turn. Before exercising, stand naturally, keep your eyes level, slightly separate your feet, shoulder width apart, and let your hands hang naturally. When performing the movement, first raise the right arm, palm facing downwards, look up and focus on the palm of your hand, slowly turn your body to the left side and pause for a moment. When turning, pay attention to rotating the heels 45 degrees, shift the body weight forward, then turn the body to the right side, inhaling slowly while rotating, exhaling slowly while returning. The whole movement should be slow and coordinated. When turning the neck and waist, try to turn as much as possible and pause for a moment. After returning to the natural position, switch to the left arm. When switching to the left arm, slowly press down the hand that was raised along the base of the ear, and after switching arms, repeat the same process again.

Rotate left and right. Before exercising, stand naturally with your eyes looking straight ahead, slightly separate your feet, parallel to your shoulders, and put your hands on your waist. During the movement, slowly turn your head to the left while inhaling into your chest. After the right side of your neck stretches straight, pause for a moment, then slowly turn to the left while exhaling and let the left side of your neck stretch straight, and pause for a moment. Repeat this alternating movement four times. It is important to note that the entire set of movements should be light and relaxed, and should not cause dizziness.

Raise Shoulders and Shrink Neck Before exercising, stand naturally with your eyes straight ahead, feet slightly apart, parallel to your shoulders, and hands naturally hanging down. During the movement, slowly raise both shoulders and try to shrink the neck downwards. After a moment of pause, slowly relax and lower the shoulders, allowing the head and neck to naturally extend, returning to a natural position. Then, exert force to lower the shoulders, and stretch the head and neck upwards. After a moment of pause, relax the shoulders and exhale naturally. Note that while stretching and shrinking the neck, slowly inhale, hold your breath during the pause, and try to relax the shoulders and neck as much as possible. After returning to the natural position, repeat the exercise four times.

Swinging left and right Before doing the exercise, stand naturally with your eyes straight ahead, feet slightly apart, parallel to the shoulders, and hands on your hips. During the movement, slowly tilt your head to the left, bringing your left ear close to your left shoulder, pause for a moment, and then return your head to the center position. Then, bring your left ear close to your right shoulder, pause for a moment, and return your head to the center position. Next, tilt your head to the right shoulder, bringing your right ear close to your right shoulder, pause for a moment, and then return to the center position. Repeat this left and right swinging motion four times, inhaling while swinging the head and exhaling slowly while returning to the center position. During the exercise, try to relax your shoulders and neck as much as possible, and perform the movements slowly and steadily.

What are the exercises for neck exercise 2? Methods for neck exercise: Steps/Methods: 1. Preparatory position: You can sit cross-legged on a cushion or sit on a chair with a straight waist and back. Try to extend the neck as much as possible, slightly retract the chin, relax the arms and let them hang down, and slightly open the shoulders backward. Feel the whole body stretched, hold for 5 seconds, and then relax slowly.

Be careful not to close your eyes and look straight ahead. Forward bending posture: From the preparatory position, slowly bend your neck and lower your head forward, open your shoulders, and pull your shoulders back until the neck and shoulder muscles feel tight. Hold for 5 seconds, then slowly relax and return to the original position. If there is already discomfort in the neck, it is not recommended to do the "rice" exercise's backward movement to avoid worsening the symptoms.

2. Left-sided pose: In the preparatory position, slowly tilt your head to the left side. Feel your left ear getting closer to the left shoulder, until the right side of the neck and shoulder muscles feel tight. At the same time, extend your right arm downwards as much as possible, keeping the spine straight. Then slowly relax and return to the preparatory position.

3. Right-sided pose: In the preparatory position, slowly tilt your head to the right side, allowing the right ear to come close to the right shoulder. The direction is opposite to the left-sided pose, but the movement is the same. 1、左转式：从预备姿势开始，将头部向左侧扭转，尽量使目光看向身体后方，但是身体不能转动。保持这个姿势5秒钟，然后回到原位。

2、右转式：同样从预备姿势开始，将头部向右侧扭转，与左转式的方向相反，动作要一致。 这两种运动可以帮助锻炼颈椎的灵活性和稳定性，但要注意动作要轻柔，避免过度用力或者过度扭转。 另外，还有其他一些锻炼颈椎的运动方式，比如：

3、前倾式：坐或站的姿势，将头部缓慢向前倾斜，尽量使下巴靠近胸部，感受颈椎的拉伸。保持这个姿势几秒钟，然后慢慢回到原位。 4、后仰式：同样坐或站的姿势，将头部缓慢向后仰，尽量使眼睛看向天花板。保持这个姿势几秒钟，然后慢慢回到原位。

5、左右倾斜式：坐或站的姿势，将头部缓慢向左侧倾斜，尽量使耳朵靠近肩膀，感受颈椎的拉伸。保持这个姿势几秒钟，然后慢慢回到原位，再向右侧倾斜重复相同动作。 这些运动可以帮助缓解颈椎疲劳和僵硬，但在进行时要注意动作要缓慢轻柔，不要用力过度。如果有颈椎疾病或者疼痛，建议在专业人士指导下进行相应的锻炼。

1. Flying a kite When flying a kite, in order to make it fly higher and farther in the air, people should maintain a posture of looking up, constantly keeping an eye on the kite. In this way, the muscles in the neck can fully stretch, relieving tension and reducing pain. Frequent kite flying can help maintain the muscle tone of the cervical spine and spine, maintain the elasticity of ligaments and the flexibility of vertebral joints, enhance bone metabolism, strengthen the compensatory function of the cervical spine and spine, and prevent degeneration of vertebrae and ligaments.

2. Swimming When swimming, the spine changes from an upright position to a horizontal position. At the same time, the buoyancy of the water can reduce the burden on the spine, effectively decreasing the pressure on the neck, lumbar intervertebral discs, and small joints of the spine. This prevents excessive load on the spine during exercise and reduces the risk of secondary injuries caused by physical activity. Additionally, the flow of water also provides a certain amount of massage to the spine and muscles.

Relatively speaking, the breaststroke and backstroke are very beneficial for training the flexibility of the lower limbs and waist, while also strengthening the muscles of the lower back. In particular, the breaststroke requires frequent extension of the neck during breathing, which specifically exercises the muscles in the posterior neck, benefiting the rehabilitation of patients with cervical spondylosis.

3. Brisk Walking or Jogging When brisk walking or jogging, the rhythmic contraction and relaxation of muscles exercises the balance and coordination ability of the spinal joints, improving muscle endurance. The rhythmic stretching and contracting activities of the muscles effectively improve local blood circulation and metabolism, promote the absorption of local inflammation, and thereby alleviate pain symptoms.

For people who work at a desk for long periods of time, jogging can relieve muscle fatigue, improve blood circulation, and alleviate tense emotions. For patients with cervical spondylosis, it is recommended to walk with their head held high and chest out, as fast walking has a similar effect to jogging but with less impact on the spine and its joints.

4. Tai Chi Tai Chi pays great attention to the posture and coordination of the hands, eyes, head, neck, and limbs in its movements. Regular practice of Tai Chi exercises the movement of the neck and the flexibility of the limbs, and also keeps the cervical spine in a state of constant movement, which helps maintain the flexibility and health of the skeletal joint system.

Due to the effects of aging, patients with cervical spondylosis not only experience degeneration of bones and joints, but also gradual muscle atrophy and loss of elasticity, as well as gradual wear, stiffness, and calcification of tendons, ligaments, and joint capsules. Regular practice of Tai Chi can increase the range of motion of the spine, prevent the occurrence of degenerative changes, prevent osteoporosis and joint stiffness, and even gradually restore the elasticity of damaged spine, tendons, and ligaments.

5. Cervical Exercises Cervical exercises are a popular type of neck exercise among office workers nowadays. There are various types, most of which involve simple and gentle movements of the head and neck in different directions, such as the "cross" exercise. It is worth noting that several authoritative experts on cervical diseases in China recently pointed out unanimously that performing "cross" exercises regularly can be beneficial for healthy individuals or those with neck fatigue. However, for patients with cervical diseases, the degenerative changes in the intervertebral discs make the cervical spine more fragile. Excessive activity during the disease's onset can accelerate the aging of the intervertebral discs, stimulate blood vessels and nerves with proliferative bone, and thus worsen the condition.

Additional information: Points to note for cervical spine maintenance: 1. Chronic infections: Some seemingly unrelated inflammations in other parts of the body, especially chronic infections, may increase the risk of cervical spondylosis. Common examples include pharyngitis, followed by dental caries, periodontitis, otitis media, etc. Inflammation in these areas can directly stimulate the soft tissues in the neck or cause pathological changes in the cervical pillow area through the lymphatic system. Therefore, once discovered, it is important to actively seek treatment and not be hesitant.

2. Incorrect exercise. Many people who work at desks often "shake their heads and sway their bodies" or learn neck exercises to exercise their cervical spine. However, exercise should vary from person to person. Actions such as balancing books on top of the head, frequently turning the head, or pecking like a chicken are not suitable for people who already have chronic cervical strain, and may even worsen the condition. It is best to take an X-ray of the cervical spine to understand one's own situation.

3. Head and neck trauma. 50% of the etiology of myeloid cervical spondylosis is related to neck trauma. Some cervical spondylosis patients, due to cervical osteophyte hypertrophy, cervical disc protrusion, soft tissue lesions within the spinal canal, etc., place the cervical canal in a narrow critical state. Once they are subjected to trauma, it is very likely to become the "last straw that breaks the camel's back," triggering the onset of symptoms.

4. Often catching cold. Many young people are wearing more and more "cool and breezy" clothing, such as low-neck and backless outfits, all year round. However, the cervical spine is particularly susceptible to cold. The cold and dampness from the external environment can reduce the body's tolerance to pain, leading to muscle spasms, constriction of small blood vessels, slowed lymphatic drainage, and impaired blood circulation in soft tissues, resulting in aseptic inflammation and the development of cervical spondylosis.

5. Aging and degeneration. As age increases, the damage to various parts of the body also increases. The cervical spine will also undergo various degenerative changes, which can compress and stimulate the nerve roots and vertebral arteries, leading to the occurrence of cervical spondylosis. Therefore, it is important to pay attention to balanced diet from a young age, engage in outdoor activities to promote bone development. As adults, it is important to maintain proper posture, avoid using high pillows while sleeping, and engage in activities like running and swimming, which can slow down the aging process of the cervical spine.

Reference materials: -Cervical treatment The best exercise therapy for cervical spondylosis We all know that nowadays, office workers who spend long hours working with their heads down are prone to injuring their cervical spine. Therefore, it is recommended that friends who work on computers every day start protecting their cervical spine from now on. What are the best methods for exercising cervical spondylosis? This article is a compilation of information on the best exercise methods for cervical spondylosis, for reference only.

Best exercises for cervical spondylosis 1. Look Up and Down: When looking up, tilt your head back as far as possible. When looking down, try to bring your chin as close to your chest as possible. Repeat this 10 times. 2. Rotation: Slowly rotate your head to the left or right, trying to look as far back as possible (do not exert too much force). Repeat this 10 times.

3. Side Bending: Slowly bend your head to the left or right, bringing your ear close to your shoulder while keeping your shoulders still. Repeat this on both sides 10 times. 4. Use your head to make circles from right to left, do each direction to the extreme, try to stretch the neck muscles straight, repeat left and right 10 times.

How to exercise cervical spondylosis 1, daily kite flying: when flying a kite, stand up straight, look left and right, can maintain the muscle tension of the cervical spine and spine, maintain the elasticity of ligaments and the flexibility of spinal joints, conducive to enhancing bone metabolism, enhancing compensation function of cervical spine and spine, neither damaging vertebrae, nor preventing degeneration of vertebrae and ligaments, it is a good method left by our ancestors to prevent and treat cervical spondylosis.

How to Exercise Cervical Spondylosis 2: Swimming: When swimming, the head is always lifted upwards, which exercises the neck muscles and waist muscles. Moreover, there is no burden on the body in the water, and it will not cause any damage to the intervertebral discs. It can be considered a relatively comfortable way to exercise the cervical spine.

How to Exercise Cervical Spondylosis 3: Stretching exercises: Proper stretching exercises can fully relax the muscles during movement. Take out one or two times a week to do some stretching exercises with the help of a fitness coach, such as Pilates, yoga, or body shaping exercises, which can help you achieve a perfect body shape and a healthy cervical spine. Tilt the head: Stand upright, support the side of the head with one hand, provide some resistance, and forcefully tilt the neck to the same side, holding for 3-5 seconds. Repeat 3-5 times. Look up: Stand upright, support the head and neck with both hands, provide some resistance, and forcefully tilt the head backwards. Hold for 3-5 seconds. Repeat 3-5 times.

Massage therapy is used to treat cervical spondylosis. It is a treatment that patients can receive and has the effects of relaxing muscles and promoting blood circulation, dispersing blood stasis, reducing swelling and relieving pain, lubricating joints, and realigning misaligned vertebrae. It has a more obvious effect on nerve root type cervical spondylosis and also has certain therapeutic effects on vertebral artery type and sympathetic nerve type. However, massage therapy should be used with caution for cervical myelopathy.

(1) The patient sits upright, while the doctor stands behind and applies massage techniques to Fengfu, Jianzhongshu, Jianwaiyu, and Tianzong points, which can relax the spasms in the muscles of the neck and shoulders. Then, the doctor focuses on the trapezius muscle and applies massage techniques to the neck and shoulder area for 3-5 minutes. With one hand supporting the patient's head and the other applying massage to the cervical thoracic vertebrae, passive flexion-extension movements of the neck are performed 3-5 times. Next, the neck and affected shoulder area are treated, accompanied by passive lateral flexion movements of the neck 3-5 times. Finally, the doctor supports the healthy side of the patient's jaw and applies massage to the neck and shoulder area, while performing passive rotational movements of the neck. This technique is the main method for treating cervical spondylosis, and its functions include relaxing muscles and improving blood circulation, dispersing blood stasis and reducing swelling and pain, accelerating local blood circulation, promoting metabolism, aiding in the elimination of inflammation and edema of the nerve roots, improving the nutrition supply to local tissues, and improving the hypoxic state of the affected area.

(2) Sitting position, the doctor stands behind the patient and applies manipulation to Fengchi, Fengfu, and Jianjing points to relax the spasming muscles, promote the flow of Qi and blood through the meridians, and gradually soften the stiff and spasming muscles in the neck and shoulder area. (3) Sitting position, the doctor stands on the patient's side, holds the patient's occipital region with one hand in a tiger's mouth grip, and supports the lower jaw with the elbow, while using the palm to hold and lift the head upwards. By using the patient's body weight as resistance, the intervertebral spaces are widened and the intervertebral foramina are enlarged.

(4) In a seated position, the doctor supports the patient's head with one hand and holds the patient's chin with the other hand in a ball-holding posture. Slowly, the doctor gently moves the patient's cervical vertebrae, and when the patient's muscles relax, suddenly performs a cervical vertebrae extension with oblique traction. Often, a popping sound can be heard. This method is used to lubricate the joints, correct misaligned joints, and expand the intervertebral space. The sudden movement can correct misaligned joints and increase the range of motion of the cervical vertebrae. It can also change the relative position of bone spurs and nerve roots, reducing irritation and compression, thus relieving and eliminating clinical symptoms.

Exercise therapy for cervical spondylosis First set of neck exercises Preparatory movement: Sit in a relaxed position, keep the neck straight, and naturally cross the hands on the legs. Section 1: 1. Keep the head in a neutral position; 2. Lower the head as much as possible; 3. Raise the head back to neutral position; 4. Tilt the head back as much as possible; 5. Return the head to neutral position.

Section 2: 1. Turn the head to the left as much as possible; 2. Return the head to neutral position. Third Section: 1. Head facing forward. 2. Head turns left, with chin as close to the left shoulder as possible. 3. Head returns to neutral position. 4. Head turns right, with chin as close to the right shoulder as possible.

5. Head returns to neutral position. Second set of neck and shoulder exercises: Preparation: Can be done sitting or standing, relax the whole body, let the shoulders naturally hang down, and semi-clench the fists. 1. Shrug the shoulders and retract the neck, rotate the shoulders counterclockwise. 2. Bring the neck and shoulders back to neutral position.

3. Shrug the shoulders and retract the neck, rotate the shoulders clockwise. 4. Restore the neck to neutral position. The Third Set of Cervical Vertebrae "米" Character Exercise. This exercise uses the head as the tip of the pen and the neck as the pen shaft. Repeat writing the "米" character in the following order, each time writing 5-10 "米" characters.

The preparation movements are the same as the first set. The entire exercise should be done continuously without breaks. The specific method of writing is as follows: 1. First, write a horizontal line, with the head trying to draw a horizontal line from left to right. 2. Bring the head back to the neutral position.

3. Then, write a vertical line, with the head stretching forward and upward as much as possible, and draw a vertical line from top to bottom. 4. Bring the head back to the neutral position. 5. Stretch the head and neck to the upper left at a 45-degree angle, and then draw a diagonal line to the lower right at a 45-degree angle.

6. Bring the head back to the neutral position. 7. Use the same method to write the upper right dot of the "米" character. 8. Bring the head back to the neutral position. 9. Stretch the head as much as possible forward and upward, and draw a slanted stroke to the lower left. 10. Bring the head back to the central position.

11. Stretch the head as much as possible to the upper left, and draw a slanted stroke to the lower right. 12. Restore the head to the neutral position. The above is one "米" character. These three sets of exercises can activate the cervical and shoulder joints, maintain joint flexibility, exercise the stretching function of the neck muscles, enhance the strength of the neck muscles, maintain the natural elasticity of the soft tissues in the neck, avoid or relax adhesions, correct the misalignment of the cervical small joints, restore and improve the balance of the cervical spine, and enhance the stability of the cervical spine. They are helpful for treating or preventing cervical spondylosis and cervical shoulder periarthritis. Patients can choose one set at their discretion or do all three sets in sequence. However, the "rice" exercise has larger movements, so those with more severe conditions should gradually increase the amount of exercise, starting with the first two sections and then doing the "rice" exercise. The movements should be gentle, avoiding excessive force. Generally, these exercises can be done 1-2 times a day, at any available time, and the amount of exercise can vary from person to person. The degree of comfort should be the guiding principle, with the goal of feeling light and comfortable in the head, neck, and shoulders after the exercises. Perseverance will yield good results.

The key to treating "lumbar disc herniation" by bed rest is persistence. When doctors advise patients with lumbar disc herniation to rest in bed, patients often have great doubts: Can simply lying in bed treat lumbar disc herniation? In fact, bed rest is a traditional and effective method for treating lumbar disc herniation.

Degenerative changes in the spine are closely related to weight-bearing. Strict and scientific bed rest is the primary factor in preventing further deterioration of the lumbar spine, creating necessary conditions for disease recovery. When lumbar disc herniation occurs, local soft tissue is damaged to varying degrees, accompanied by aseptic inflammation and muscle spasms. Large amounts of lactate, histamine, CO2, and other pathogenic substances continue to accumulate in the tissues, stimulating sensory nerves and causing pain. Resting on a padded wooden board can relax the soft tissues of the lumbar region and provide adequate rest, alleviate muscle spasms, promote blood circulation, and "remove" pain-inducing substances, significantly relieving pain and restoring function. Using bed rest to treat lumbar disc herniation is relatively simple and can be done at home without requiring extensive professional knowledge. However, there are still many issues to be aware of during bed rest. If not handled properly, the effectiveness of the treatment cannot be guaranteed, and incorrect methods may have the opposite effect.

1. The requirement for bed rest is to lie on a hard bed. Specifically, this means laying a thin mattress or cushion on a wooden board bed, or a harder palm bed can also be used. 2. When the patient lies on their back, an additional thin cushion can be placed at the waist to maintain a certain degree of flexion in the knees and hips, which can help muscles fully relax. When lying face down, the mattress should be flat to avoid excessive extension of the waist.

3. Bed rest should be strictly adhered to even if symptoms improve for a period of time. The patient should wear a waistband when getting out of bed and avoid any bending movements. If the patient cannot adhere to bed rest due to inconvenience in daily life, it will affect the effectiveness of treatment.

4. The most difficult aspect of bed rest is going to the bathroom while in bed. One can use crutches or have someone assist them to get to the toilet. It is important to avoid sitting up in bed to defecate, as this can cause excessive forward bending of the waist and increase the risk of herniated discs.

After a period of bed rest, comprehensive treatment can be combined with anti-inflammatory and pain-relieving medication, as well as physical therapy. Of course, if one wants to recover quickly, minimally invasive surgery (such as laser, ozone, radiofrequency, etc.) will achieve better results. It usually takes 3 to 4 weeks.

Most patients feel that their waist gradually returns to normal. 1. Exercise the waist, back, and abdominal muscles. 2. Walking exercise, and crawling on a certain slope according to the situation. 3. Swimming exercise (3 times a week for 15-30 minutes), most patients can resume light physical work.

6-12 weeks A few patients, if there is no relief, can recover from heavy physical labor through progressive exercises of the waist and back muscles. 1. After treatment, if you feel tired, localized pain, swelling, or soreness, it is a normal reaction. Please do not worry and remember to drink plenty of water and get enough rest.

- Wear a waist belt (waist circumference) during exercise. - Slowly and correctly perform movements when getting up or getting in and out of bed. - Do not sleep on a bed that is too soft or too hard. - The hardness of the mattress should be such that when lying on your back, your palm can barely fit into the lower back area.

· Avoid long-term rotation, excessive bending, and heavy lifting of the waist. · Implement exercises that mainly strengthen the muscles of the head, neck, and lower back, such as stretching exercises. · After lumbar spine surgery, wear a waistband for 1-3 months; after cervical spine surgery, wear a cervical collar for about one month.

2. Postoperative instructions for cervical/lumbar minimally invasive surgery Use a low pillow, avoid bending the head down, turn the head slowly, avoid carrying heavy objects on the head, avoid excessive fatigue, and do not doze off while sitting in a car. Maintain correct posture, especially pay attention to sitting posture and sleeping position. Sit straight on a chair with a fixed backrest, and adjust the height of the chair surface to match the height of the lower leg after the knee joint bends 90 degrees when sitting upright. It is best to cover the hard chair surface with a wrapped package or cotton fabric, so that it can provide support and have a certain elasticity. It is not recommended to sit on a sofa that is too soft or a wooden chair that is too hard. The lower part of the chair backrest should have a moderate convex point, which should be just at the waist, and the highest height of the chair backrest should not exceed the shoulders, and the lowest should not be lower than the apex of the thoracic kyphosis. The texture of the chair backrest should be as similar as possible to the back. Avoid sitting for a long time to prevent muscle stiffness, it is generally advisable to sit for one hour, at most two hours.

3. Key issues - Strength When walking, you should keep your chest upright and stomach pulled in. When lifting heavy objects, you should squat down with bent knees. Even when exerting force symmetrically, such as hugging or carrying 50 pounds, it will not have a significant impact on the waist. 4. What should be noted in daily life?

Avoid getting cold, direct exposure to electric fans or air conditioning. Pay attention to keeping the neck and waist dry during the day and keeping warm at night. Develop good habits, avoid excessive alcohol consumption, long hours of playing cards or games, and refrain from engaging in intense and jumping exercises. Those with worsened conditions should rest in bed and avoid carrying heavy objects to reduce the burden on the spine. Taking regular hot baths can help relieve muscle stiffness.

5. Regarding Exercise: During the postoperative bed rest period, it is important to maintain limb movement exercises. This not only prevents muscle atrophy but also benefits collective blood circulation, improves immune status, promotes healing, and prevents complications. For example, chest expansion and deep breathing exercises can increase lung capacity and prevent pulmonary complications. Abdominal massages can enhance abdominal muscle strength, increase intestinal peristalsis, and reduce bloating and constipation. Ankle and knee joint movements are beneficial for future mobility. Avoid sleeping on excessively soft beds to prevent spinal deformation. Elevating the knees while sleeping helps relax the muscles in the lower back and alleviate lower back pain symptoms.

6. Other precautions 1. Wear lightweight, soft, and elastic shoes to avoid increasing the burden on the spine. Regularly do spinal correction to maintain the health of the spine. 2. Also, apply some important methods, such as warming the tendons, dispelling cold, nourishing the bone marrow, promoting blood circulation, resolving stasis and pain, promoting meridian circulation, strengthening tendons and bones, and supporting and consolidating the foundation.

Three, regardless of during treatment or after recovery, one must maintain correct posture, relax the muscles, and always maintain good health and longevity. Warm reminder: After lumbar minimally invasive surgery, a waist brace must be worn for 1-3 months and can be taken off during sleep and rest at night.

After cervical minimally invasive surgery, a neck brace must be worn for one month, and contact with the doctor should be made according to the recovery situation. If possible, lie down instead of standing, and if possible, stand instead of sitting. End work before pain appears. Maintain a fixed posture for no more than 30 minutes. Change positions frequently for maximum comfort. The level of focus on work is directly proportional to the incidence of diseases related to the spine. Work pressure is the main cause of spinal-related diseases. Smoking, diabetes, and genetics can all be risk factors for high-risk groups.

Painful Story Definition: Pain is a protective reaction that occurs when the body is injured or ill, and it is also a complex physiological and psychological phenomenon. Artificially alleviating pain is of great significance for improving life and quality of survival. Everyone knows that pain is unbearable, and the same intensity of pain stimulus elicits different reactions in people with different physiological conditions. Some feel slight pain, while others feel it is unbearable.

In medicine, it is believed that the intensity of pain stimuli in the human body is significantly influenced by psychological factors, and actively adjusting one's psychological state can alleviate the sense of pain. Pain is closely related to human emotions. When emotions are stable and attention is highly focused on a problem outside of the pain, soldiers are fearless and do not experience significant pain even when they are injured or have amputations.

The relationship between pain and understanding is closely related. Due to each person's different understanding of pain, even with the same intensity of pain, each person's perception is different. For example, for the pain caused by injections, some people have been taught through the intimidation of "if you don't listen, you will get a shot" since childhood, and the belief that injections are very painful is deeply rooted in their minds. This leads to tension and fear, and confirms the feeling that injections are very painful.

Pain is closely related to a person's character. People with strong determination and stubborn personality have a higher tolerance for pain. For example, during the Three Kingdoms period, Guan Yu was able to endure the excruciating pain of bone scraping treatment even without anesthesia. On the other hand, people with weak willpower and gentle personalities are relatively sensitive to pain. Some people may even scream loudly when pricked by a thorn on their hand.

In clinical practice, medical workers have summarized the following methods to alleviate pain: A. Breathing to relieve pain: Take a deep breath when experiencing pain, then slowly exhale, and then continue with slow inhaling and exhaling. Close your eyes and imagine fresh air slowly entering the lungs while breathing.

B. Self-suggestion to relieve pain: When the patient is in unbearable pain, they should understand that the pain is a protective reaction of the body, indicating that the body is in a state of adjustment and the sensation of pain is temporary. Through self-suggestion, the patient can strengthen their determination and trust in fighting against the disease, which will help alleviate the feeling of pain.

C. Relaxation Pain Relief: Relaxing muscles can alleviate or block pain reflexes, providing pain relief. There are many methods to relax muscles, such as sighing, yawning, deep breathing, and meditation with closed eyes. D. Music Pain Relief: Various forms of music can help divert patients' attention from their illness, thus reducing pain. Examples include watching TV, storytelling, engaging in conversation, reading books, and looking at newspapers.

F, stimulate healthy skin on the opposite side to relieve pain: When experiencing pain, you can stimulate the healthy skin on the opposite side of the affected area to distract the patient's attention from the pain. For example, if the left arm is in pain, you can stimulate the right arm. The methods of stimulation can include massage, acupressure, cold compress, or applying cooling oil, among others. In conclusion, psychological factors can either relieve or exacerbate pain. By properly applying one or several of the aforementioned methods, you will certainly achieve satisfactory results.

The best exercise method for cervical spondylosis 1. Improve sitting posture Spending a lot of time on the computer every day, and then sitting on the bus or driving after work, the amount of time spent "sitting" in a day becomes very long, leading to the development of cervical spondylosis. Maintaining the correct sitting posture can reduce the risk of developing cervical spondylosis by at least 40%. Using a customized working board with a 10-30 degree slope towards the desktop can further help adjust the sitting posture.

2. Massaging the ears every day Massaging the ears daily can protect the cervical and lumbar vertebrae. The hardest ridge on the ear is called the helix. By following the helix, the acupoint that corresponds to the lumbar vertebrae is located at the upper end of it. At the lower end of our ears, the acupoint that corresponds to the cervical vertebrae is located there. Moreover, at around 2/5 of the upper end, the acupoint that corresponds to the thoracic vertebrae is located. Therefore, our ears are the gathering point of nerve endings, while our spine is the most concentrated area of the nervous system in the human body.

When you use your thumb and index finger to pinch these three acupuncture points, you can stimulate the reflex of the nerve endings in the ear and transmit the reflex to the spine. By continuously stimulating them, it can promote blood circulation in the spine and have a preventive and health-care effect.

3. Proactively adjust the temperature in the morning Regardless of the season, you should provide a comfortable temperature for your cervical spine. Even for the sake of beauty, you should prepare a shawl in the office to protect your neck and back. Occasionally, if there is a sensation of feeling cold, make a bowl of cold dispelling soup for oneself. The method is as follows: Take 2 tablespoons of brown sugar and 7 slices of ginger, put the brown sugar, ginger, and a suitable amount of water in a pot, and boil for 10 minutes. It can be consumed once a day, divided into two servings.

4. Exercise the head For long-term desk workers, it is recommended to purposefully rotate the head and neck several times every 1-2 hours. When rotating, it should be done gently and slowly, aiming to achieve the maximum range of motion in that direction. You can also do shoulder shrugs, slowly contracting your shoulders for 3-5 seconds, then holding your shoulders up for 3-5 seconds, repeating 6-8 times; you can also use two office desks, place your hands on the desktop, lift your feet off the ground, tilt your head back, hold for 5 seconds, and repeat 3-5 times.

5. Stretching after a nap Many office workers have the habit of taking a nap after lunch. If you can do some chest expansion exercises or other movements after resting, it will also greatly help relieve neck and shoulder pain. 6. Choose a healthy pillow The pillow and mattress are also important factors in maintaining the health of the cervical spine. Pillows that are too high or too low, and mattresses that are too soft can all contribute to damage to the cervical spine.

A health pillow in the shape of a "yuanbao" (an ancient Chinese gold ingot) with a lower middle section and higher ends can provide good support for the cervical spine, allowing it to rest properly. At the same time, the width of the pillow should reach the shoulders. For those with poor cervical spine health, a wooden bed or a bed with a palm fiber mattress is preferred, while excessively soft beds are not beneficial for the health of the cervical spine.

7. Simply massage your neck After a morning of work, by 2 o'clock in the afternoon, you may begin to feel neck pain. 8. Enjoy a traditional Chinese medicine hot compress Heat a small amount of fennel seeds and half a pound of salt together, put them in a cloth bag, and apply them to the back of your neck for 30 minutes. Do this once a day to improve blood circulation in the neck and relieve muscle spasms. Be careful not to make the temperature too high or the duration too long.

9. Sleeping posture is very important. When the temperature is high, the body's local temperature can become too high, leading to increased tossing and turning during sleep. Frequent tossing and turning can easily cause stiff neck or neck pain. Therefore, it is important to keep the indoor temperature not too hot and adding a grass mat cover to the pillow can be very useful.

In addition, when the weather is hot, people easily feel tired and often want to take a short nap in the afternoon. However, sleeping with the head drooped while lying on a seat can cause significant damage to the neck. Experts suggest that during lunchtime or while in the car, one can take a reclining position and rest for a while. It is important to find support for the cervical spine, such as using a rolled-up piece of clothing or a U-shaped neck pillow.

10. Use the computer less, exercise more In the treatment of cervical spondylosis, doctors often emphasize "physical therapy", which means exercise in simple terms. Local functional exercise of the cervical spine also belongs to the category of physical therapy, but every part of the human body is closely related, and there is no local health without the overall health. Therefore, whole-body exercise will be more effective for rehabilitation and treatment of cervical spondylosis.

For patients with cervical spondylosis, activities such as playing badminton and swimming not only involve the whole body but also have specific targeting. 11. Do a 5-minute cervical exercise. White-collar women maintain a relatively unchanged sitting position while working, which can lead to excessive burden on the neck.

12. Follow the rule of not reading while lying down. It is not advisable to read books or watch TV in a semi-reclining position in daily life. The supine position is the best, followed by the side lying position, and the prone position is not recommended. When lying on the side, it is recommended to frequently change directions. For those who often experience stiff neck, adding ingredients such as angelica, astragalus, and licorice to the pillow can promote blood circulation in the neck. When sleeping, the blanket should not only cover the body but also cover the neck properly.

In summer, do not expose your neck and back directly to the fan or air conditioner in pursuit of temporary coolness. Do not sleep in drafty areas to avoid catching a cold in the neck and causing spasms in the neck muscles. 13. Learn from the Great Peng's outstretched wings When watching TV at night, you can learn the movement of the Great Peng's outstretched wings to maintain a healthy cervical spine: stand upright and gently bend at a 90-degree angle, extend your arms to the sides, imitating the Great Peng's flying posture, but do not raise your head, and hold the position for 5 minutes. This movement can help increase the flexibility of the muscles in the cervical spine.

14. Dinner for kidney nourishment As a busy white-collar worker, you may not have enough time to prepare a healthy and nutritious breakfast and lunch. Therefore, it is important to eat some nutritious food during dinner time. According to traditional Chinese medicine, walnuts, cornelian cherries, Rehmannia root, black sesame, and beef bones are believed to have the effect of nourishing the kidney essence. You can cleverly incorporate these ingredients into your dinner to strengthen your bones, protect the kidneys, and spine.

15. Emotional control is very important. Research shows that people who are prone to melancholy and have a bad temper are more likely to suffer from neurasthenia. Neurasthenia can affect the rest of bones, joints, and muscles, leading to frequent neck and shoulder pain. Therefore, even in hot weather, it is important to maintain a healthy, happy, and peaceful state of mind, in order to stay away from cervical diseases.

The above is the complete knowledge point of self-exercise methods for cervical spondylosis explained in this article. I hope it is helpful to you.