Some teachers from schools often complain of very unpleasant shoulder pain, inability to lift their arms, inability to write on the board, or neck pain, lower back pain, dizziness, fidgeting and even sleep disturbance after working for a period of time, and they either have to stop the work at hand or fall into a state of endless worry and depression, suspecting that there is something seriously wrong with their bodies, and Daily life and teaching work are seriously affected. In fact, most of them have functional abnormalities, or subhealth, caused by their daily work environment and work habits. In the long run, it is easy to cause chronic neck and shoulder pain and low back pain, and even clinical conditions such as frozen shoulder, myofasciitis, occipital neuritis or cervical spondylosis, lumbar disc herniation, etc. So, how to prevent neck and shoulder pain and low back pain in daily work and life, and avoid further development and aggravation of the condition? How can we prevent neck and shoulder pain and lumbar leg pain from further development and aggravation? Here are some simple self-care measures. First, to establish an elegant working environment, indoor ventilation often, keep good sunlight, indoor green plants can be raised, not only can adjust the surrounding work environment, relieve the work pressure, but also can increase the oxygen content of the room. Second, maintain an optimistic state of mind, always pay attention to the mental state will also affect the physical symptoms, there is time to read some books on psychological aspects, teachers in addition to pay attention to the psychology of students, but also pay attention to their own mental health, learn to give up and give up, learn to self-regulation and self-relaxation, which is very important and rare in the life of a person. Third, strengthen the muscles of neck and shoulder and low back appropriately. Since the most important factors causing neck and shoulder pain and low back pain come from inflammation and strain of soft tissues such as muscles and ligaments, effective strengthening of muscles can solve most cases of neck and back pain. Fourth, change poor or inappropriate work and life habits – avoid sleeping with a high pillow; pay attention to keeping the neck, waist and shoulders warm in winter, don’t try to look pretty and wear too little clothing, and pay attention not to make fans or air conditioners blow directly on the neck, waist and shoulders in summer, which can aggravate the local inflammatory pain response. Fifthly, before doing physical exercise, prepare for the activity to avoid accidental injury, especially the shoulder joint, because it is the joint with the largest range of motion and relatively poor stability, it is especially prone to injury when over-exercising. Sixth, do not be sedentary, pay attention to the regular replacement of work posture, because sitting is the heaviest burden on the spine, and can cause indigestion, hemorrhoids and lower limb venous stasis, so to prevent sedentary disease, appropriate waist, rub the back, walk, can relieve the fatigue of the waist and back. Long-term sitting work should pay attention to adjust the height of the table and chairs, the edge of the table should be flat torso central position, and a slight upward slope, the best chair is a backrest chair, the waist can put a small cushion pillow, can make the waist muscle properly relaxed. Seventh, lifting heavy objects, should be bent knees squatting, the body leaning forward, so that the gravity is shared in the leg muscles, by the strength of the legs to lift the weight, which can reduce the burden on the waist, at the same time, should gradually increase the force to prevent sudden stress on the waist. Eighth, fitness gymnastics, (1) small swallow fly: prone on the bed, go to the pillow, hands behind the back, two knees straight, head, neck, chest and two knees at the same time lift off the bed, for 3-5 seconds, and then put down to rest 3-5 seconds; (2) five-point support: supine position, go to the pillow to bend the knees, both elbows and back against the bed, waist and abdomen and hips up, for 3-5 seconds, and then put down to rest 3-5 seconds; (3) chair back exercise: straighten Sitting on the backrest chair, arms stretching chest expansion, while slightly lifting the hips, if space is limited, also can not do stretching chest expansion, and two elbows propped on the armrests, moderate waist lift hips, for 3-5 seconds, and then put down to rest 3-5 seconds. The number of exercises is determined by the individual’s physical condition, generally 15-20 times is appropriate, and can be repeated after a few hours. (4) Frozen shoulder can be exercised by climbing the wall with fingers, lifting heavy objects with pendulum movement, circling and pulling towels behind the back. Ninth, medication, you can use traction, massage, acupuncture, physiotherapy and other physical therapy, you can also take some oral non-steroidal anti-inflammatory and analgesic drugs, such as Fotarim, Fenbid, etc., and apply creams externally. For some cases where the pain is heavy and seriously affects sleep, you can also add Tylenol, acetaminophen or indomethacin suppositories to improve the symptoms and help you sleep. Tenth, reasonable rest, adequate sleep, a healthy diet is also important, has appeared when the neck and back pain, should pay attention to proper rest, reduce the workload, do not force, so that the small problems chronic.