Lumbar disc herniation is one of the more common disorders, mainly because the lumbar intervertebral disc parts (nucleus pulposus, fibrous ring and cartilage plate), especially the nucleus pulposus, have different degrees of degenerative changes, under the action of external factors, the fibrous ring of the disc ruptures, and the nucleus pulposus tissue protrudes (or prolapses) from the rupture in the posterior or vertebral canal, resulting in the adjacent spinal nerve roots suffer from irritation or compression, thus producing lumbar pain This results in a series of clinical symptoms, such as numbness and pain in one or both lower extremities. The incidence of lumbar disc herniation is highest in lumbar 4-5 and lumbar 5-sacral 1, accounting for about 95%. The precautions are as follows: 1. Correct poor body position and posture: (1) Sleeping posture Sleeping posture should be ideal to keep the head and neck in a natural supine position, preferably lying flat on a plank bed (or a plank bed as the bottom, above the Simmons mattress can also be), so that the knees and hips slightly flexed. Such a position can make the whole body muscles, ligaments and joint capsule to obtain maximum relaxation and rest. For those who are not accustomed to supine, side lying position can also be taken, but the head and neck and both lower limbs are still in this position is better. (2) Standing position Long-time standing workers, should be appropriate to make the arms up and do squatting body movements, which can make the lumbar bone joints and muscle conditioning, eliminate fatigue, prolong the lumbar muscle endurance. Should try to avoid in a fixed position under the continuous work. (3) Sitting Long-time sitting workers should pay attention to the sitting posture and frequent leg activities, in addition to sitting up, should first lean the upper body forward, two feet backward, so that the upper body power distribution in the two feet, and then stand up. (4) bending position for bending work, heavy lifting workers, should try to avoid the two knees straight bending position picking up heavy objects, and try to take the method of flexion of the knee and hip joints to achieve the above purpose. There are many daily work should be done without bending or less bending posture, such as washing clothes, the laundry tub can be high; sweeping the floor, the broom handle can be lengthened, etc.. For lifting, pushing, pulling heavy objects, skiing, horseback riding, jumping from a height, etc., attention should be paid to the protective flexion and extension position, because the extension position (i.e., non-protective mechanical position) is easy to make the waist into a flexural stress concentration point, causing trauma. (5) pick, lift heavy objects, straight back and chest, pay attention to the balance of gravity, rise to steady, step to coordinate. (6) when lifting heavy objects collectively, we should be in step, lift and put down at the same time, unified command, unified action. 2. To pay attention to the warmth of the waist and avoid the stimulation of wet and cold. 3, to strengthen the exercise of the lumbar muscles, the back extension movement of the waist is better, can be prone on the bed, also known as double flying swallow, can also be performed in the standing position. You can also waist forward bending, left and right lateral bending, and lumbar rotation movement. The lumbar muscles are strong, and the intervertebral discs will be more solid. 4, supplemental calcium Most lumbar disc herniation is accompanied by more serious osteoporosis, and calcium deficiency is the main cause of osteoporosis, to effectively prevent lumbar disc herniation should pay attention to nutrition to eat more calcium-rich food, such as milk and various types of aquatic products, and should also be supplemented with good quality calcium supplements in moderation.