1, maintain the correct posture: the vast majority of patients with cervical and lumbar spondylosis, although there is no sudden external cause of injury, but also often due to the daily standing, sitting, lying, walking and other postures are not scientific, so that the neck and waist in an incorrect physiological state and caused. 2, prevention of overexertion: the neck, waist is the movement center of the human body, overexertion, especially the long-term strain of the neck, waist and waist overload will certainly cause injury to the muscles, ligaments and joints of the cervical and lumbar spine and neck, shoulder, waist and leg pain. 3, to prevent wind, cold and humidity invasion, pay attention to the neck, shoulder and waist warmth. 4, maintain good habits: develop good habits of living and living posture. For example, avoid sleeping with a high pillow; ambulatory workers should change their head position regularly; when talking and reading, look at the front, keep the spine straight; head and neck should avoid excessive fatigue, do not carry weight, do not doze off in a car, labor, walking to prevent falls and bruises. 5, strengthen exercise: Chinese medicine believes that “the righteousness of the internal, evil can not dry”. Usually pay attention to combine their own characteristics and conditions, strengthen the exercise of the neck, shoulder and waist muscles, do the relevant medical gymnastics. There are many ways to exercise the muscles of the lower back, but the following three methods can be done at home and are more focused: (1) space car. (2) back to walk. (3) prone position back muscle exercise. Consistently, can increase the flexibility of the body, responsiveness and neck, waist and various parts of the body muscles, ligaments durability, to achieve the purpose of repelling disease and strengthening the body. 6, the diet should often take a kidney and marrow, strengthen the muscles and bones of walnut, shamrock, black sesame and other foods have the effect of delaying the degeneration of the cervical joints. 7, maintain an optimistic attitude.