Self-treatment methods of spinal disease: 1, avoid prolonged head down to look at the cell phone, computer, if a long time low work, work for an hour to rest 5-10 minutes, tilt the neck to look into the distance, activities of the neck, massage the neck and shoulder muscles; 2, the choice of high ends, low in the middle, hardness, moderate height of the pillow, can be in the neck pad a suitable sandbag; 3, their own hands or headband for cervical traction; 4, pay attention to Neck, lumbar muscle warmth, do not sleep on a cool floor, hot towels or hot water bags can be used for hot compresses, can also take a hot bath to improve blood circulation and relieve muscle spasm; 5, the waist to avoid long-term fixed posture work, bending work do not violently force; 6, the waist appropriate massage, physical therapy with fluorescent light; 7, with “swallow” or “arch bridge” method to gradually exercise the lumbar back muscles.