“Some people usually feel lumbar pain often due to long-term ambulation or standing due to work, which should be alert to lumbar disc herniation.” Liu Ruyin, director of the spine department of the orthopedic injury treatment center of Henan Provincial Hospital, introduced that intervertebral disc herniation is one of the more common clinical lumbar disorders, mainly because the lumbar intervertebral disc parts (nucleus pulposus, fibrous ring and cartilage plate), especially the nucleus pulposus tissue protrudes from the rupture in the back or spinal canal, spinal nerve roots, spinal cord, etc. suffer from stimulation or compression, resulting in lumbar pain, numbness of one lower limb or both lower limbs, pain and a series of clinical symptoms, A series of clinical symptoms such as pain. Who is prone to lumbar disc herniation? From the age, because the lumbar intervertebral disc degenerative changes, so the lumbar intervertebral disc toughness of the elderly becomes poor, easy to lead to protrusion; from the occupation, heavy manual workers because of long-term weight, more likely to lead to lumbar intervertebral disc protrusion, long-term ambulatory work and often standing staff affected by long-term bad posture is also prone to this disease; in addition, the chances of obese people suffering from this disease is relatively high. Prevention of lumbar disc protrusion to do the following: 1, many older people in the morning exercise will be pressed legs, bending waist, but pay attention to the magnitude can not be too large, otherwise not only can not achieve the purpose of fitness, may also cause disc protrusion; 2, usually maintain good habits, pay attention to protect the waist, legs do not get cold, prevent overwork; 3, “stand like a pine, sit like a bell “, usually stand and sit in a standard posture, chest up, waist straight, the same posture should not be maintained for too long, especially the staff sitting in the office every day, it is best to get up and move around every once in a while, can be appropriate in situ exercise or low back exercise to help relieve muscle fatigue in the low back. 4, many patients carry heavy objects when bending over, suddenly induced lumbar disc protrusion, so remind everyone, when carrying heavy objects should try to avoid bending over, the most correct posture is: should first squat down to get heavy objects, and then slowly get up. In addition to the above several methods of preventing lumbar disc herniation in daily life, Liu Ruyin also suggests that you can do two more health exercises, which are not only good for the prevention of lumbar disc herniation, but also beneficial to the health of the whole body. A small swallow fly Steps: 1, prone on the bed, take away the pillow; hands behind the back, lift the head with force, so that the head chest leave the bed; 2, while the knee joint straight, the two thighs force backward also leave the bed; 3, for 3 to 5 seconds, and then muscle relaxation rest 3 to 5 seconds, repeat these actions. Second, five-point support method and three-point support method five-point support method steps: 1, lying on his back on the bed, take away the pillow, bending the knees; 2, the elbows and back against the bed, the abdomen and hips up, relying on the head, elbows and feet the five points to support the weight of the whole body. Third, the point support method, that is, on the basis of the five-point support method to lift the double upper limbs off the bed. Reminder: the number and intensity of this exercise method to vary from person to person, can start with more than ten times a day, divided into 3 to 5 groups to complete. Pay attention to the gradual progress, each day can gradually increase the amount of exercise. If you feel soreness and stiffness in the lower back the next day after exercise, the intensity and frequency of exercise should be reduced appropriately to avoid aggravating the symptoms; in addition, do not exercise too hard to prevent sprains.