Due to prolonged periods of looking down at computer screens, the cervical spine remains tense for extended periods. This leads to chronic strain, deformation, and bone spurs (also known as osteophytes), which can cause herniated discs. If left untreated, the affected cervical vertebrae may compress the neck's blood vessels, nerves, and spinal cord. Maintaining proper posture is crucial for preventing "computer neck" among those who work extensively with computers.
While we often hear about "mouse hand," "computer neck" receives less attention—yet it shouldn't be overlooked. Women constitute the majority of those affected, largely due to occupational factors. Let's explore its causes and effective prevention methods.
Causes of "Computer Neck"
Three primary factors contribute to "computer neck": prolonged downward head positioning during work, exposure to cold, and injuries from sudden movements like jerking the head. High-risk groups include teachers, journalists, accountants, secretaries, and homemakers. Key symptoms manifest as neck and hand numbness, with prolonged cases potentially leading to severe consequences like unsteady movement.
According to traditional Chinese medicine theory, the human body has seven cervical vertebrae. These vertebrae support the head above and connect to the torso below, with a dense network of nerves and blood vessels running through them. They can be considered the vital hub of the entire body.The cervical spine is highly vulnerable. Computer users who spend extended periods hunched over their desks subject their necks to prolonged tension, making them susceptible to chronic strain, deformation, bone spurs (also known as osteophytes), and herniated discs. This cervical spine pathology is termed "computer neck," or cervical spondylosis.
If left unchecked, the affected cervical vertebrae can compress the neck's blood vessels, nerves, and spinal cord.Compression of blood vessels can cause headaches and dizziness, with severe cases potentially triggering strokes. Compression of nerves may result in arm soreness, weakness, and over time, nerve atrophy leading to loss of sensation.
Individuals who work with their heads down for extended periods should look up at the ceiling approximately every hour to avoid prolonged downward gaze. When sleeping, break the routine of placing the pillow under the head; instead, position it under the neck.
Preventing "Computer Neck"
Maintaining proper posture is crucial for preventing "computer neck" in frequent computer users. It helps avoid excessive tension in the neck and shoulder muscles, reduces muscle strain, and aids in preventing or alleviating neck pain. Try the following methods to prevent "computer neck":
Adjust office desk and chair height: Computer desks and chairs should be height-adjustable; chairs ideally feature supportive backs and armrests. Position the monitor at eye level so your gaze is level with the top of the screen, maintaining an appropriate viewing distance.When using the keyboard or mouse, keep your wrists level. The center line of your palm should align with the center line of your forearm.
Maintain proper posture: Achieve three 90-degree angles while sitting: Keep your neck upright, shoulders relaxed and down, upper arms close to your body, and elbows bent at 90 degrees when using the keyboard or mouse;The lower body should rest against the chair back with the spine straight, forming a 90-degree angle between the waist and thighs. Knees should bend naturally at 90 degrees, with both feet flat on the ground or resting on a small footstool. Avoid crossing your legs to prevent impaired blood circulation. Beyond daily prevention and health maintenance, here are several Traditional Chinese Medicine (TCM) methods for treating cervical spondylosis.
Herbal Medicine for Cervical Spondylosis
Cervical spondylosis primarily results from degenerative changes in the cervical spine, affecting both soft tissues and vertebrae. Traditional Chinese Medicine theory states that "the liver governs tendons, and the kidneys govern bones." Thus, cervical spondylosis arises from deficiency in liver and kidney qi, stagnation of qi, and blood stasis. Herbal treatment employs methods to nourish the liver and kidneys, tonify qi and invigorate blood, dispel wind, and unblock meridians.Formula: Kudzu Root and Mulberry Branch Decoction Kudzu root 30g Mulberry branch 15g Fangfeng 15g Chuanxiong 10g Dangshen 15g Bai shao 30g Bai zhu 15g Mulberry mistletoe 30g Black snake 15g Whole centipede 10g Lingxian 15g Licorice 10g 1. For radicular type: Add Wu ling zhi 10g, Gui wei 10g, Kuang jin teng 30g, Yuan hu 10g 2. For vertebral artery type: Add Tian ma 10g, Dang gui 10g, Qiang huo 15gFor vertebral artery type: Add 10g Gastrodia, 10g Angelica, 15g Notopterygium. 3. For spinal cord type: Add 15g Earthworm, 15g Psoralea, 15g Lycium. 4. For sympathetic nerve type: Add 10g Bupleurum, 10g Pinellia, 10g Ginger. 5. Modify according to TCM pattern differentiation: For wind-yang disturbing the upper body causing dizziness, vertigo,with red tongue, thin yellow coating, and taut pulse: add 10g Gastrodia elata, 30g Pearl oyster shell, 30g Turtle shell; Kidney Yin deficiency with five-heart heat, red tongue with scanty coating, and fine rapid pulse: add 15g Lycium barbarum, 15g Yam;For qi and blood deficiency with fatigue, shortness of breath, and pale tongue with thin white coating and weak pulse, add Astragalus 15g, Codonopsis 15g, Atractylodes 15g; For wind-cold-damp obstruction with neck stiffness and pale tongue with greasy white coating and slippery pulse, add Cinnamomum twig 10g, Magnolia bark 10g, Coix seed 20g;For damp-heat burning pain, restlessness, red tongue with thick yellow coating, and slippery rapid pulse, add 20g Luffa Fibers, 15g Lonicera Vine, and 10g Curcuma. Massage Therapy for Cervical Spondylosis Treatment Principles: Relax tendons and unblock meridians, activate blood circulation and resolve stasis, realign tendons and restore proper alignment.
Treatment Methods:
1. Relaxing Tendons and Unblocking Meridians: Patient seated. Apply gentle rolling, pressing, grasping, and one-finger Zen-style pushing techniques along both sides of the cervical spine and shoulders. This relaxes tense, spasmodic muscles, enhances local qi and blood circulation, promotes edema absorption, and prepares for subsequent manual therapy. Simultaneously reduces traction forces on the cervical spine caused by muscle tension.
2. Widening Intervertebral Spaces: Apply manual or mechanical cervical traction to expand the intervertebral spaces, enlarging the neural foramen. This also creates conditions for restoring mechanical balance in the cervical spine. This method is primarily used for radiculopathy.