Sleeping posture for patients with cervical spondylosis

Patients with cervical spondylosis should pay more attention to daily conditioning and health care, which is also an important way to avoid the attack of cervical spondylosis. In addition to strengthening daily diet and paying attention to certain exercise, sleeping posture is also very important. Adopting the correct sleeping posture can also avoid the recurrence of cervical spondylosis. It is best for patients to lie on their backs and sides, and prepare suitable pillows.

1. Correct sleeping position. It is generally better to lie on your back or side. When lying prone, the head and neck are in an extremely twisted position to one side, and the neck is in a tense state. This can easily cause strain and degenerative changes in the neck muscles, ligaments and joints, so it is generally not suitable. 2. Suitable pillow. The shape and texture of the pillow have a great impact on the health of the head and neck. The pillow should be a soft round pillow, 10 to 20 cm larger than the width of your shoulders, and slightly higher than the height of your fist after compression, about 10 to 15 cm. The pillow should be placed behind the neck to support the cervical curve. It should not be placed on the back of the head to avoid raising the head and tiring the neck muscles, causing the cervical curve to become straight or inversely stretched.

3. Daily life guidance to correct bad postures and habits. A major principle is to avoid prolonged single posture and avoid muscle fatigue. There are two types of sitting positions according to needs and the location of the center of gravity of the upper body: rear sitting position and front sitting position. When sitting in the back position, the center of gravity is behind the ischial tuberosity. At this time, the back must have support. This sitting position is not easy to get tired and is suitable for rest, but not suitable for working at a desk. When sitting in the forward position, the body parts are naturally relaxed, the chest section of the torso leans forward about 15 degrees, the head leans forward 15 degrees from the torso, the waist lightly leans against the chair back, and the forearms are placed on the table. This position can not only meet the needs of desk work, but also reduce fatigue. 4. Do not sit for too long. You can use both hands to press, push, knead and tap the soft tissue of the neck to relieve muscle tension or muscle spasm, and focus on loosening the muscles behind the neck. Or cross your fingers, hug the back of your neck, push your head and neck backward, and push your hands forward. Repeat this exercise 30 to 50 times each time. In addition, you can constantly change your body positions. When working at a desk, the distance between your eyes and the table should be about 30 cm, which can reduce fatigue.

5. Correct functional exercise. Exercise has a good effect on the skeletal muscle system. It can delay bone degeneration, increase joint elasticity and flexibility, enhance muscle contraction, and reduce the incidence of cervical spondylosis. In addition to doing medical gymnastics treatment under the guidance of medical staff every day, you can also do head exercises in several directions, including flexion and extension, left and right rotation, left and right lateral flexion, rotation, etc., with the emphasis on backward extension and left and right rotation of the head. It can be done 3 to 4 times a day. 10 to 15 minutes each time. The movements should be slow and steady, and should not cause obvious pain. If you feel dizzy or anxious, you should stop. 6. Exercise and improve physical fitness. Exercise can enhance the functions of the heart, lungs, spleen, kidneys and nervous system, and promote bone metabolism. Keep doing medical neck exercises and self-massage. Home traction should be performed under the guidance of a doctor.

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