Seven Methods to Prevent Cervical Spondylosis

Wu Wenwen, MD, emphasizes that cervical spondylosis is an acquired condition, and prevention should start from adolescence. He proposed seven methods to prevent cervical spondylosis:
First, studies show that people who suppress emotions, are overly sensitive, and tend to worry easily are prone to neurasthenia. Neurasthenia affects the rest of bones, joints, and muscles, leading to pain in the neck and shoulders over time. Therefore, maintain a positive and optimistic mood.
Second, maintain proper head and neck posture in daily life. Avoid tilting the head or raising the shoulders. When reading or using a computer, always face forward and keep the spine straight. Choose a pillow of appropriate height when sleeping—ideally around 10 cm. Do not read or watch TV while lying down.
Third, minimize sitting and maximize movement. Walk instead of riding a bike; ride a bike instead of taking a car. Especially for those with cars and office workers, set aside time daily for exercise, particularly strengthening neck and shoulder muscles. Try doing forward flexion, backward extension, and rotation movements of the head and both upper limbs. This can relieve fatigue, strengthen muscles, increase resilience, and improve stability of the cervical spine, enhancing the neck’s ability to respond to sudden changes. Hiking and swimming are especially effective in preventing cervical spondylosis.
Fourth, those who work with their heads down for long periods should balance work and rest. After working for about an hour, stand up and do some workplace exercises to move the limbs and neck, relieving fatigue in the neck muscles and ligaments and preventing overuse injuries.
Fifth, stay warm. Avoid direct exposure to fans or air conditioning. Be cautious about neck protection during travel or exercise, avoiding sudden turns, abrupt braking, or quick neck twists.
Sixth, avoid excessive drinking. Alcohol affects calcium deposition in bones, increasing the risk of osteoporosis, osteomalacia, and accelerating degenerative changes in the cervical spine.
Seventh, traditional Chinese medicine believes that walnuts, cornus fruit, raw rehmannia, black sesame seeds, among others, have kidney-tonifying properties. Under medical guidance, they can be taken in small amounts to strengthen bones and joints and delay degeneration of the kidneys and joints.