The following are some self-treatment methods for cervical spondylosis:
1. Improve posture: Avoid looking down at mobile phones and computers for a long time. Get up and move regularly. Maintain a correct sitting posture at work, with your eyes looking directly at the computer screen, your shoulders relaxed, and your waist straight. When sleeping, choose a pillow with an appropriate height and firmness to maintain the normal physiological curvature of the cervical spine.
2. Neck exercises: Do simple neck stretching exercises, such as slowly turning your head from side to side, flexing and extending your head back and forth, and tilting and stretching your head towards your shoulders. Repeat each action several times, which can relieve neck muscle tension.
3. Hot compress: Apply a hot towel or a hot water bag to the neck. Each time lasts for 15 - 20 minutes, and it can be done 3 - 4 times a day. This can promote blood circulation in the neck and relieve muscle pain.
4. Massage and relaxation: Gently massage the neck muscles with your fingers, starting from behind the ears and massaging down along both sides of the neck to the shoulders. You can also use tools such as a massage ball to assist in relaxing the muscles.
5. Strengthen neck muscle exercises: For example, perform resistance training for the posterior neck extensor muscles. Put your hands behind your head, exert force backward with your head, and your hands provide some resistance. Hold each time for 5 - 10 seconds and repeat several times to enhance the strength of the neck muscles and maintain the stability of the cervical spine.
6. Adjust living habits: Avoid the neck getting cold and pay attention to keeping it warm. Reduce bad habits such as watching TV and reading books while lying in bed, and avoid maintaining one posture for a long time.
