Lumbar disc herniation is common in patients aged 20-50 years old, with a male to female ratio of about 4-6:1. Patients have a history of bending over or working in a sedentary position for a long time, such as white-collar workers, drivers, porters, construction workers, etc. are at high risk for lumbar disc herniation, and smoking, obesity, and infrequent exercise also increase the risk of developing the disease. The first onset mostly occurs during weight holding or sudden twisting movements. Clinical manifestations Lumbar pain is the main clinical manifestation of lumbar disc herniation, and leg pain may accompany, precede, or follow lumbar pain. The other main clinical manifestation is sciatica. Since 95% of herniated discs occur between lumbar 4, 5 and lumbar 5 sacral 1, they are often accompanied by sciatica. The pain is radiating from the buttocks, posterior and lateral thighs, and lateral calves to the heel and foot or dorsum of the foot. The pain may be aggravated by increased negative pressure during sneezing or coughing. The central type of lumbar disc herniation may compress the cauda equina nerve, presenting with urinary and fecal disorders and abnormal sensation in the saddle area. Prevention and treatment 1, maintain a healthy weight, reduce the weight of the lumbar region, regular exercise; 2, quit smoking: nicotine in cigarettes affects the absorption of nutrients in the intervertebral disc; 3, use appropriate holding methods; 4, avoid improper sitting posture. Due to the popularity of computers, the public sitting posture are as above, but the correct sitting posture should be as follows, the correct sitting posture for the cervical vertebrae lumbar vertebrae have a protective effect; 7, when sitting down to protect the waist: you can put a small pillow or pad some towels between the chair and the back; 8, sleep so that the waist natural relaxation, side lying can be a pillow between the knees. Exercise: 1, relax: find a comfortable position when resting, you can put a small pillow on the head and knees, lying on the floor or a medium hard bed; or a pillow between the knees lying on the side. Do not keep the same position for too long; 2, walking: no back and leg pain, every two to three hours on a flat surface for 10-20 minutes (avoid climbing slopes, walking hills, climbing stairs); 3, you can try heat or ice: you can use a low-temperature electric blanket every 2-3 hours for 15-20 minutes, you can also take a warm bath; or use a disposable heat package such as baby warmers, once a day. Ice is also every 2-3 hours ice 15-20 minutes, you can also try to alternate between heat and ice. Through heat and ice can relieve pain and improve muscle spasm; 4, strengthen the back: maintain flexibility and exercise under the advice of a doctor to help restore the mobility of the low back, especially core stability exercises (see below) can strengthen the muscle function of the trunk, thereby protecting the low back. Every 10 times, rest 30 seconds, each time adhere to 5 seconds; push the wall exercise: adjust the distance between the hands and feet and the wall so that the power can be focused on the trunk muscles, every 10 times, rest 30 seconds; lumbar spine bridge: knee bending 45 degrees, hands on the hip, with the palm of the hand power to support the hip, every 12 times, rest 30 seconds, each time adhere to 3 seconds; In addition, those who have the conditions can also use fitness equipment to assist exercise : such as health ball every do 15 times, rest 30 seconds.