Rising trend that’s a real pain in the neck
Print Edition
When people complain about a pain in the neck, it isn’t necessary just an expression of annoyance.
An increasing number of Chinese are experiencing real pains in their necks and backs due to a condition called cervical spondylosis.
Up to 10 percent of people in China suffer from this degenerative condition, with the rate rising to as high as 20 percent in some regions.
Cervical spondylosis, sometimes called neck arthritis, affects the joints in the neck. It develops from wear and tear on the cartilage and bones of the cervical spine. Although most commonly associated with older people, it can also affect the young.
It’s estimated that about a quarter of people in their 50s have the condition, rising to 50 percent among those in the 60s and near 100 percent in those 70 years an older.
The average age of onset is 55, but the incidence among people under 40 is on the rise.
Why the demographic change? Health authorities cite a number of possible reasons, including workplace injuries, long times spent sitting in front of computer screens, repetitive movements of the neck, spiked high-heel shoes and even smoking and obesity.
“People spend too much time craning their necks to stare at their computers, smartphones and iPads,” said Dr Liu Jianguo from Shanghai Ren’ai Hospital’s traditional Chinese medicine rehabilitation department. “The back muscles are stretched when people bend their necks, which increases the risk for cervical disease.”
The popularity of very high-heeled shoes may also be a factor. High heels force the pelvis forward, increasing the curvature of the spine.
Medical authorities say even wearing underwear that is too tight can result in stiff muscles in the neck and back, impacting proper blood circulation and speeding up muscle degeneration.
The most prevalent kind of cervical spondylosis is one related to damage of the nerve root. Sufferers may feel numbness in the hand and a decreased ability to feel of pain. About 60 to 70 percent of those who suffer degenerative neck pain belong to this type. In more severe cases, it can cause headaches and nausea. In extreme cases, paralysis can occur.
Although surgery may be required to treat cervical spondylosis, special exercise regimes and lifestyle changes are the more common therapies. Many Chinese turn to massage and acupuncture.
“But you have to be careful,” Liu warned. ”Improperly done massage and exercise can cause even more damage to the neck. Turning the neck, arms and head too quickly in some exercise can cause negative effects. Effective therapy for cervical spondylosis is always slow and progressive, and a doctor’s guidance is very important.”
In addition to cervical spondylosis, many office workers who sit too much are developing lumbar disc herniation.
“Sitting is killing our working population,” said Dr Joone Lee, a chiropractor and rehabilitation specialist at the Shanghai East International Medical Center.
Long periods at a desk can also increase the risk of cardiovascular disease and Type 2 diabetes, he said. People who take a nap bending over their desks are asking for trouble.
“The best way to build resilience and keep your body from pain is to keep mobile and active throughout the day,” Lee said.
Exercise tips for
neck and back pain
Hip thrust
1. Set up a bench or aerobic steps so that the bottom of your shoulder blades is in contact with bench.
2. Roll a barbell over your legs into the crease of your hip. Make sure to use a pad or wrap a towel around the weight to avoid pain. Grip the bar with your hands at about shoulder width. Now that the bar is in position, bring your feet in closer to your buttocks. You want your feet positioned such that your knees are at a 90-degree angle when your hips are fully locked out at the top of the movement.
3. Drive through your heels and thrust your hips up toward the ceiling in a forceful but controlled fashion. Focus on contracting your gluteal muscles. At the top of the movement, your torso should be parallel to the floor. Do not overextend your back.
4. Hold the weight at the top of the movement for a brief moment. Bring the weight back down under control. The next repetition can be started either just before the weight touches the floor or after touching the weight to the floor.
Prisoner jump squat
1. Start by standing up straight with your feet shoulder-width apart. Place your fingers behind your head and pull your elbows and shoulders back. Initiating the movement with your hips, squat back and down until the tops of your thighs are parallel to the ground. With only a very brief pause at the bottom of the squat, move upward from your lower body, pushing and fully extending your ankles, knees and hips simultaneously.
2. Land softly with the middle of your feet rolling backward quickly toward your heels, pushing your hips backward and downward to absorb the landing. Immediately repeat the movement for the desired number of repetitions.
Reverse hyper-extensions on a ball
1. Position your exercise ball next to a bar or other strongly secured object that you can hold onto. Lie face down on the ball with your waist slightly behind the center of the ball. Hold onto the bar or anchor with both hands.
2. The bar should be directly in front of you. Bend your knees so your knee joint is at a 90-degree angle. Hold your legs slightly off the floor. Lift your legs upward while simultaneously straightening at the knees and ankles.
3. Return your legs to the original position, slowly bending your knees as you bring your legs downward. Perform 15 to 20 repetitions if you are using a weight that is light for you, or perform six to eight if you are using a heavier weight. Do three to five sets of the exercise, resting for a few minutes between each set.
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