Seven Methods to Prevent Cervical Spondylosis
Dr. Wu Wenwen emphasizes that cervical spondylosis is an acquired condition and prevention should begin from adolescence. He proposes seven preventive measures:
First, studies show that people who suppress emotions, avoid expressing feelings, and are overly sensitive are prone to neurasthenia. Neurasthenia affects rest of bones, joints, and muscles, leading over time to neck and shoulder pain. Therefore, maintain a positive and optimistic mindset regularly.
Second, maintain proper head and neck posture in daily life—avoid tilting the head or shrugging shoulders. When reading or using computers, face the object directly and keep the spine straight. Choose a pillow of appropriate height when sleeping—ideally around 10 cm high. Avoid reading or watching TV lying down.
Third, minimize sitting and increase movement. Walk instead of riding bicycles; ride bicycles instead of taking cars. Especially for car owners and office workers, set aside time daily for exercise, focusing particularly on strengthening neck and shoulder muscles. Perform forward flexion, backward extension, and rotation movements of the head and both upper limbs—this relieves fatigue and enhances muscle strength and flexibility, improving stability of the cervical spine and enhancing resilience to sudden neck movements. Activities like hiking and swimming are particularly effective in preventing cervical spondylosis.
Fourth, those who work long hours with heads bent forward should balance work and rest. After working about one hour, stand up to perform workplace exercises—move limbs and neck to relieve muscle and ligament fatigue and prevent strain.
Fifth, pay attention to warmth. Avoid direct exposure to fans or air conditioning. Be cautious about neck protection during travel or exercise—avoid sudden turns, abrupt braking, or rapid neck twisting.
Sixth, avoid excessive drinking. Alcohol interferes with calcium deposition in bones, increasing risk of osteoporosis and osteomalacia, accelerating degenerative changes in the cervical spine.
Seventh, according to TCM, walnuts, cornus fruit, raw rehmannia, and black sesame seeds have kidney-tonifying effects. Under medical guidance, take small amounts regularly to strengthen bones and tendons and delay degeneration of kidneys and joints.