每天起床第一句，先给自己打个气，伸懒腰转脖子——咔吧。这比薯片咬在嘴里还清脆几百倍的声响，预示着新的一天照样从颈痛开始。藕断丝连的颈椎，正在成为企业员工的隐形杀手。变秃至少肉眼可见，但颈椎不好的后果，很可能是某天脖子突然就直不起来了。

The first sentence every day when you get up, give yourself a breath, stretch your waist and turn your neck - click it. This sound is hundreds of times crisper than a potato chip bite in your mouth, indicating that the new day will still start with neck pain. The broken cervical spine is becoming an invisible killer of modern people. Baldness is at least visible to the naked eye, but the consequence of a bad cervical spine is likely to be that the neck suddenly fails to straighten one day.

最近几十年来的科技发展，让我们的生活方式发生了巨大的变化。特别是企业员工长时间的坐立取代了站立成为了一种主要的身体姿势。而这种姿势的坏处在于，时间一长，我们的脖子倾向于向前伸，打破了原本颈部肌肉良好的力学平衡。

The development of science and technology in recent decades has brought about tremendous changes in our way of life. Sitting for a long time has replaced standing as a main body posture. The disadvantage of this posture is that over time, our necks tend to stretch forward, breaking the original good mechanical balance of the neck muscles.

那么颈椎是如何在不知不觉中被大家“玩坏”的呢？今天为大家整理了日常生活中伤颈椎的四个姿势，请大家一定要避免。

So how is the cervical spine "played bad" by everyone unknowingly?Today, I have sorted out the four postures that hurt the cervical spine in daily life. Please avoid them.

一、“高枕无忧”

1. "Sit back and relax"

枕头用得好不好，会直接影响到颈椎的健康。

枕头如果过高，会导致头部处于强迫屈曲位，使颈后部软组织长期处于牵伸状态，从而导致软组织慢性劳损、松弛，影响颈椎的稳定性。枕头如果过矮，又会导致头颈过度后仰，前凸曲度加大，也容易引起锥体前方的肌肉和韧带慢性损伤。所以，枕头的高低一定要适宜，成人的枕头长度应该在40~60厘米之间，宽度不小于30厘米，高度则以仰卧时一拳高度为宜。

Whether the pillow is used well will directly affect the health of the cervical spine.

If the pillow is too high, it will cause the head to be in a forced flexion position, which will cause the soft tissue at the back of the neck to be in a state of stretching for a long time, which will lead to chronic strain and relaxation of the soft tissue and affect the stability of the cervical spine.

If the pillow is too short, it will cause the head and neck to recede too much, and the lordosis will increase, and it will also easily cause chronic damage to the muscles and ligaments in front of the cone.

Therefore, the height of the pillow must be appropriate. The length of the adult pillow should be between 40 and 60 cm, the width should not be less than 30 cm, and the height should be the height of a punch when lying on the back.

二、低头玩手机

大家都知道，低头这个姿势就是往脖子上挂秤砣。

有研究表明，低头会让颈椎承受的压力倍增。颈部的弯曲幅度越大，颈椎承受的压力也越大，长时间如此，必然就会造成肌肉的劳损，从而引发颈肩部的酸痛，久而久之颈椎病就会找上门来。

所以，要保护好颈椎就一定要对“低头人生”说“NO”，平常我们玩手机，要注意姿势正确，不要长期埋头，让颈椎得到休息，同时多活动一下颈部，缓解颈部肌肉的疲劳。

2. Lower your head to play with your phone

Everyone knows that the posture of bowing your head is to hang a weight around your neck.

Studies have shown that lowering your head will double the pressure on the cervical spine. The greater the curvature of the neck, the greater the pressure on the cervical spine. If it does this for a long time, it will inevitably cause muscle strain and cause soreness in the neck and shoulders. Over time, cervical spondylosis will come to your door.

Therefore, to protect the cervical spine, we must say "NO" to the "head down life". Normally we play mobile phones, we must pay attention to the correct posture, do not bury our heads for a long time, let the cervical spine rest, and move the neck more to relieve the neck muscles. fatigue.

三、颈椎长期偏向一侧

上班族长期习惯将头歪向一侧，也容易造成颈椎错位，颈椎向一侧过度用力，可能导致颈部肌肉痉挛和过低疲劳，造成脖子酸胀、疼痛，埋下颈椎病的隐患。

所以建议大家接电话时最好手持电话，每隔几分钟两手交替一次，避免一侧的肌肉过度紧绷。

3.The cervical spine has long been biased to one side

Office workers have long been accustomed to tilting their heads to one side, which can easily cause dislocation of the cervical spine. Excessive force on the cervical spine to one side may cause neck muscle spasm and low fatigue, causing neck soreness and pain, and burying hidden dangers of cervical spondylosis.

Therefore, it is recommended that you hold the phone when answering the phone and alternate your hands every few minutes to avoid excessive tension on one side of the muscle.

四、久坐不动

一直坐着不动，颈椎就会长时间的处于一个姿势当中，颈部的肌肉就会变得非常的紧张，肌肉变得紧张就会增加颈椎的负担，时间长了颈椎就容易出问题。

所以，上班族在日常一定要避免让颈椎长期处于同一个姿势，每隔一会要前后左右慢慢活动一下颈椎，让颈肩部的肌肉得到休息，在下班后可以通过热敷、锻炼等方法来促进颈椎健康。

4. Sedentary

Sitting still, the cervical spine will stay in a position for a long time, and the muscles of the neck will become very tense. When the muscles become tense, it will increase the burden on the cervical spine. After a long time, the cervical spine will be prone to problems.

Therefore, office workers must avoid keeping the cervical spine in the same posture for a long time in daily life, and move the cervical spine slowly back and forth every once in a while, so that the muscles of the neck and shoulders can rest. After get off work, they can use hot compresses, exercises, etc. Promote cervical spine health.

那么，如何正确保护我们伤痕累累的颈椎呢？

So, how to properly protect our scarred cervical spine?

1.时刻观察自己的颈椎有没有前伸，如果有，尽快把脖子缩回来。

1. Always observe whether your cervical spine is extended, if so, retract your neck as soon as possible.

2.颈前部的肌肉定期拉伸，防止它们缩短，有条件的话通过锻炼让他们变得粗壮。

2. Regularly stretch the muscles in the front of the neck to prevent them from shortening. If possible, exercise to make them stronger.

3.颈后部的肌肉，则要想尽办法减少对它们的牵拉力，让他们彻底放松。有条件的话通过锻炼让他们变得粗壮。

3. For the muscles at the back of the neck, you must do everything possible to reduce the pulling force on them and let them relax completely. If possible, make them strong through exercise.

当颈椎前后的受力重新分配均衡时，慢性疼痛自然就消失了。

When the force on the front and back of the cervical spine is redistributed and balanced, the chronic pain will naturally disappear.

下边我给大家推荐4个放松颈部的动作，在办公室徒手就可以解决。

Below I recommend 4 movements to relax the neck, which can be solved with bare hands in the office.

1.动作要领:身体坐直，下颌微收，颈部像左侧倾斜时感觉右侧有微微牵扯感，持续30秒。

1. Action essentials: Sit up straight, tuck the lower jaw slightly, and feel a slight pull on the right side when the neck is tilted like the left side, for 30 seconds.

2. 动作要领:身体坐直，下颌微收，颈部像右侧倾斜时感觉左侧有微微牵扯感，持续30秒。

2. Action essentials: Sit up straight, tuck your lower jaw slightly, and feel a slight pull on the left side when the neck is tilted like the right side for 30 seconds.

3.动作要领:双手和拳，下颌微收，抬头时感觉颈椎前侧有微微牵扯感，持续30秒。

3.Action essentials: Hands and fists, lower jaw slightly retracted, feel a slight pull on the front side of the cervical spine when raising the head, for 30 seconds.

4.动作要领:双手交叉，置于后脑勺，下颌微收，手和头做对抗，感觉颈椎后侧肌肉有发力感，持续1分钟。

4. Action essentials: Cross your hands, place the back of your head, slightly retract your lower jaw, and fight your hands against your head. Feel the muscles on the back of the cervical spine exerting force for 1 minute.

除了以上四种改善性训练外，最最很重要的还是时刻注意生活中保持正确姿势，避免颈椎僵硬，头颈前倾等问题。因为改善性的训练并不会立竿见影，需要长时间练习，提早预防才是王道。

In addition to the above four kinds of improvement training, the most important thing is to always pay attention to maintaining the correct posture in life, to avoid cervical spine stiffness, head and neck forward and other problems. Because improving training does not have immediate results, it takes a long time to practice, and early prevention is the kingly way.