The COVID-19 pandemic gave us a long break—a time often spent either lying down scrolling through phones or lounging on the sofa watching TV. When we finally returned to work, we found ourselves glued to our computers for hours on end.
While we may have successfully guarded against COVID-19, we unfortunately developed ailments like shoulder stiffness, neck soreness, and “text neck” (or “smartphone syndrome”), all of which disrupt the flow of Qi and blood. Over time, the resulting stiffness in the neck and back and the tightness in the shoulders become truly agonizing.
The Root of All Ailments: The Cervical Spine
The Suwen: Tiaojing Lun (Basic Questions: Treatise on Regulating the Channels) states: “The pathways of the five internal organs all rely on the meridians and vessels to circulate Qi and blood; when Qi and blood are disharmonious, a hundred diseases arise and evolve—therefore, one must attend to these pathways.”
The human body is an integrated whole composed of internal organs, meridians, skin and flesh, muscles and bones, Qi and blood, and bodily fluids; the onset and progression of any musculoskeletal disorder are invariably linked to the state of Qi and blood.
The cervical spine holds a crucial position: it supports the brain above and connects to the torso below. Furthermore, among the vertebrae of the spine, the cervical vertebrae are the smallest in size yet possess the greatest flexibility and highest frequency of movement, all while bearing significant loads.
Once problems arise in the cervical spine, symptoms may include: pain in the back of the neck (which, in severe cases, radiates as pain and numbness into the hands and arms); headaches, dizziness, vertigo, and nausea; and an inability to raise the arms or a persistent sense of discomfort in the neck regardless of posture.
Hence the saying: “The root of all ailments begins with the cervical spine.”
Etiology and Pathogenesis of Cervical Spondylosis
In Traditional Chinese Medicine (TCM), the development of cervical spondylosis is generally attributed to factors such as deficiency, cold, phlegm, and stasis:
- Deficiency: Neck strain as the underlying cause
Neck strain leads to the stagnation of Qi and blood and deprives the muscles and meridians of nourishment, resulting in a deficiency of “Righteous Qi” (the body’s vital energy and immunity). - Cold: The contracting nature of cold as an external factor
Pathogenic cold primarily invades the head, neck, and back. The major meridians traversing the neck include the Bladder Meridian, the Governing Vessel (Du Mai), the Triple Burner Meridian, and the Gallbladder Meridian. When the body is invaded by “cold evil” (pathogenic cold)—such as after exposure to wind and cold—one may experience neck stiffness, pain, and an aversion to cold; this occurs because the nature of cold is to cause contraction and constriction. - Phlegm and Stasis: Retention of Dampness as an Internal Cause
The Huangdi Neijing (Yellow Emperor’s Inner Canon) states: “All cases of spasms and neck stiffness are associated with dampness.” In the absence of external cold exposure, cervical stiffness is often caused by the retention of dampness in the neck region. When dampness causes illness, it is frequently accompanied by phlegm and blood stasis, making the condition complex and difficult to treat.
So, how can we protect our vulnerable cervical spines?
Relieving Cervical Spine Pain
Next, let us examine the Fengchi acupoint (GB20), which functions to calm the liver, extinguish wind, dispel wind, resolve toxins, and open the sensory orifices. Massaging the Fengchi point can treat symptoms associated with cervical spondylosis, such as dizziness, distending headache, severe neck stiffness and pain, limited neck mobility, and sensitivity to wind or cold.
Locating the point: It is situated at the back of the neck, below the occipital bone, in the depressions lateral to the large tendons at the hairline.
Massage technique: The recipient sits while the practitioner stands behind them. The practitioner supports the recipient’s forehead with one hand, while placing the thumb and index finger of the other hand on the Fengchi points. Knead for about half a minute; the ideal sensation is a localized feeling of soreness and distension.
The Huangdi Neijing (specifically the chapter “Jinkui Zhenyan Lun” or “Discourse on the True Words of the Golden Cabinet”) states: “When the disease is in the Liver, the Yu (transport/access point) is in the neck.” Here, the character Yu (俞) serves as a phonetic loan for both Shu (输, meaning “transport”) and Shu (腧, meaning “acupoint” or “channel/pathway”). In other words, while the Liver is the site of the pathology, the neck serves as a channel connecting the Liver to the body’s surface.
Does the Huangdi Neijing offer further methods for maintaining cervical spine health? Are there specific considerations regarding diet and daily lifestyle habits? Precautions for Daily Life
1 Maintain Good Sitting Posture
Individuals engaged in work such as accounting, writing, editing, typing, or knitting often maintain specific postures or keep their heads bowed for extended periods. This places the neck muscles under prolonged, unbalanced strain, making the ligaments and muscles at the back of the neck susceptible to stretching and strain. It can also lead to bone spurs on the anterior edges of the vertebrae due to friction, as well as aging and chronic strain of the cervical discs, triggering a series of secondary symptoms.
Therefore, one should adopt a natural, upright sitting posture: keep the neck and chest straight, tilt the head slightly forward, and maintain a distance of approximately 30 centimeters between the eyes and the tabletop. After working for more than an hour, take a short break of a few minutes to perform neck exercises or massage.
Additionally, the height of the desk and chair must be appropriate. If the desk is too high or the chair too low, the head tilts backward excessively and the shoulders are raised, reducing the distance between the eyes and the desk; this easily leads to muscle strain in the neck and shoulders, as well as eye fatigue and myopia. Conversely, if the desk is too low or the chair too high, the neck is forced into excessive forward flexion, which is even more likely to cause strain in the neck area.
2 Maintain Good Sleeping Posture
The torso, shoulders, and pelvis have significant lateral dimensions; when sleeping on one’s side, the mattress can cause the spine to curve. Consistently favoring one side can lead to gradual lateral curvature of the spine. Mild cases result in stiffness and discomfort in the lower back and spine upon waking, requiring movement to return to normal, while severe cases can develop into spinal disorders.
Sleeping primarily on the back is recommended, with side-sleeping as a secondary option; one should alternate sides, keeping the knees slightly bent and positioned against each other when side-sleeping.
3 Use Pillows Properly
We spend one-third of our lives in bed, and the pillow serves to protect the cervical spine; its height and firmness directly affect the spine. The ideal pillow supports the natural physiological curve of the cervical spine while keeping the spine aligned straight. During deep sleep, the muscles of the neck and shoulders relax completely, leaving the spinal ligaments and joint capsules to maintain the proper alignment of the spinal structures through their natural elasticity.
Using a pillow of unsuitable height over the long term can cause excessive flexion in specific areas of the cervical spine. This places strain on the ligaments and joint capsules, potentially leading to injury, spinal instability, and joint misalignment, which may eventually progress to cervical spondylosis. Patients often experience symptoms such as neck discomfort during sleep or upon waking, a “stiff neck” (acute cervical muscle spasm), dizziness, headaches, or persistent insomnia.
Pillows should be resilient; suitable filling materials include kapok, high-resilience hollow-fiber cotton, or grain husks. For those who prefer sleeping on their backs, the pillow height should be approximately 5 centimeters (measured under compression); for side sleepers, it should be around 10 centimeters. When sleeping on the back, the lower edge of the pillow should ideally rest against the upper edge of the shoulder blades to ensure the neck is fully supported rather than left unsupported; the head should be positioned in the center of the pillow to prevent a stiff neck. In fact, a pillow should ideally be thought of as a “neck support.”
An unsuitable pillow can lead to cervical disc herniation, and recurrent stiff neck episodes are often early warning signs of cervical spondylosis that require timely medical attention. Additionally, consider the pillow covering: woven grass mats are preferable, whereas bamboo mats are generally best avoided as they are both too cold and too hard.
Methods for Preventing Cervical Spondylosis
- Regular massage can help prevent cervical spondylosis. The massage routine consists of four steps: first, use your fingers to knead the area extending from the hairline at the back of the neck down to the shoulders for three to five minutes; second, massage the shoulder muscles for another three to five minutes; third, raise your arms, bring your palms toward your chest, and—keeping your head still—rotate your shoulders forward and backward for three to five minutes; finally, rotate your head slowly to the left as far as comfortably possible, then to the right, repeating this motion for three to five minutes. These movements effectively relax the shoulder and neck muscles, helping to prevent or alleviate symptoms of cervical spondylosis. 2. When experiencing cervical spine discomfort, one can use oral Traditional Chinese Medicine (TCM) for treatment. The selected herbs should possess properties that nourish the liver and kidneys, replenish essence and blood, dispel wind-dampness, and unblock the meridians. Since the choice of herbs depends on the specific condition, a professional physician must diagnose the issue and prescribe the medication; one should not attempt to prepare and take the medicine independently.
- Medicinal pillow therapy is another preventive option. This involves grinding herbs—such as Angelica sinensis (Dang Gui), Ligusticum chuanxiong (Chuan Xiong), Saposhnikovia divaricata (Fang Feng), and Clematis chinensis (Wei Ling Xian)—into a coarse powder to create a pillow insert. Sleeping on such a pillow helps treat cervical spondylosis and can also prevent conditions like rheumatoid arthritis and lumbar spine disorders, offering multiple health benefits.
- Combing the hair is another method for managing cervical spondylosis. The head contains numerous meridians and acupuncture points connected to the rest of the body; daily combing with a wooden comb helps unblock meridians and promote blood circulation, thereby alleviating shoulder soreness to some extent.
Among the TCM methods mentioned above, some—such as massage and hair combing—can be performed by the patient themselves. Others, however, require professional assistance for preparation, such as oral herbal medicine, herbal hot compresses, and medicinal pillows. Regardless of the method, individual circumstances vary, so one should choose the approach that best suits their specific needs. If symptoms are severe, it is crucial to seek medical attention at a qualified healthcare facility promptly; attempting self-treatment at home could lead to unnecessary injury or worsen the condition.
