颈腰椎病越来越年轻化该如何预防

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颈腰椎病越来越年轻化该如何预防？

——医院南湖院区（吉林省康复医疗中心）康复医学科治疗师组长

随着现代生活的快速发展，颈椎病已经成为一种普遍现象。不当的生活方式，繁忙的工作形式，还有不良的姿势，都在一点一点的侵害着“您”的健康。

那么我们要怎样正确的保护颈椎？什么样的方式方法是正确的呢？

什么是颈椎病？

颈椎病又称颈椎综合症，是颈椎骨关节炎、增生性颈椎炎、颈神经根综合症、颈椎间盘脱出症的总称，是一种以退行性病理改变为基础的疾患。主要由于颈椎长期劳损、骨质增生，或椎间盘脱出、韧带增厚，致使颈椎脊髓、神经根或椎动脉受压，出现一系列功能障碍的临床综合症。

颈椎病有疼痛、麻木、自主神经症状、颈椎活动受限等症状。

在临床上，颈椎病分为神经根型颈椎病、椎动脉型颈椎病、脊髓型颈椎病、交感神经型颈椎病、颈型颈椎病、混合型颈椎病。

点击收听收看：颈腰椎病越来越年轻化该如何预防？

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董宏飞，现任吉林大学医院南湖院区（吉林省康复医疗中心）康复医学科治疗师组长

如何预防颈椎病?

要预防颈椎病的发生，最重要的是坐姿要正确，使颈肩部放松，保持最舒适自然的姿势。正确坐姿：端正坐位、双肩后展、脊柱正直、两足着地、桌椅高度适宜、目光平视、双肩放松。

活动颈部:应在工作1～2小时左右，有目的地让头颈部向前后左右转动数次，转动时应轻柔、缓慢，以达到各个方向的最大运动范围为准。使得颈椎关节疲劳得到缓解。

抬头望远:当长时间近距离看物，尤其是处于低头状态者，既影响颈椎，又易引起视力疲劳。因此，每当伏案过久后，应抬头向远方眺望半分钟左右。这样既可消除疲劳感，又有利于颈椎的保健。

睡眠方式：合适枕头，不高不低、不软不硬，颈部垫实略微后仰，不要悬空，侧卧睡眠，枕肩同高，看书莫躺。

预防颈椎病，也可以做一些保健操，做保健操时应两脚分开与肩同宽，两臂自然下垂，全身放松，两眼平视，均匀呼吸，站坐均可。

具体有以下几个动作：

保健操

1.左顾右盼：头先向左后，再向右后转动，幅度宜大，以自觉酸胀为好，30次。

2.前后点头：头先前再后，前俯时颈项尽量前伸拉长，30次。

3.旋肩舒颈：双手置于两侧肩部掌心向下，两臂先由后向前旋转20-30次，再由前向后旋转20-30次。

4.摇头晃脑：头向左一前一右一后旋转5次，在反方向旋转5次。

5.头手相抗：双手交叉紧贴后颈部，用手顶头颈部，头颈则向后用力，相互抵抗5次。

6.毛巾抵抗：用毛巾紧贴后颈部，双手拉，头颈则向后用力相互抵抗5次。

7.双手托天：双手上举过头，掌心向上，仰视手背5秒钟。

颈椎病锻炼方法有多种，掌握不适宜，不但不能起到巩固疗效的目的，还会导致病情复发，所以在运动时一定要注意慢、松、静、恒四要点。

补习名师

董宏飞

董宏飞，现任吉林大学医院南湖院区（吉林省康复医疗中心）康复医学科治疗师组长，主管治疗师。中国康复医疗机构联盟康复治疗专委会委员、吉林省康复医学会重症康复委员会委员、吉林省健康产业协会康复专业委员会常务理事、美国SmartTools筋膜刀治疗认证讲师。

年毕业于河北联合大学康复治疗学专业，毕业后就职于吉林大学医院康复医学科，现于吉林大学基础医学院攻读硕士学位；荣获共青团长春市委授予的-年度“长春市青年岗位能手”荣誉称号。

在康复疾病的预防、退变性疾病、运动损伤及脊髓损伤的评定与康复治疗上有丰富经验。