In the past, lumbar disc herniation was mostly seen in middle-aged and elderly people and those who have been engaged in physical labor for a long time, and it was relatively rare in brain workers. But with the development of society, sitting in front of the computer, the office is a day, has become the main way of work and life for many people, the composition of the population with lumbar disc herniation has also changed significantly, long-term sitting in the office work of white-collar workers increased, the age of onset tends to be younger. It should cause us to pay enough attention. The prevention of lumbar disc herniation should start from school, family, work and pre-vocational training, so that every worker understands the normal spine physiology, correct labor posture, pay attention to labor protection and avoid accelerating lumbar disc degeneration and injury on the basis of lumbar disc degeneration. Preventive measures should start from the following aspects: 1, correcting poor posture, posture (1) sleep posture: about 1/3 of a person’s life is spent in sleep, so long-term poor sleep posture can also lead to the occurrence of lumbar leg pain. Generally speaking, the sleeping position should keep the head and neck in a natural supine position is ideal, preferably lying flat on the mattress of a wooden bed (do not lie on Simmons mattress), so that the knees and hips slightly flexed. Such a position can make the whole body muscles, ligaments and joint capsules are the maximum relaxation and rest. For those who are not used to lying on their back, side lying position can also be taken, but the head and neck and both lower limbs are still in this position is better. The prone position is not scientific from the point of view of biomechanics or from the point of view of keeping the airway open, and should be corrected. When getting up from the supine position, it is better to take the lateral position first, and then make the trunk leave the bed with the support of both upper limbs, which is much less effort than getting up from the supine position. (2) standing position: long time standing workers, should be appropriate to make the arms up and do squatting action, 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. Workers who often need to stand for a long time (such as operating surgeons, nurses, traffic police, etc.) should learn to “stand flat waist protection method”, that is: gently contract the gluteal muscles, knees slightly bent, the pelvis is turned to the front, the abdominal muscles inward, the lumbar spine physiological convexity flattened, so that you can adjust the spine weight line, to eliminate pain and fatigue. (3) sitting position: in addition to sitting for a long time workers should pay attention to the sitting posture and frequent leg activities, from a sitting position when standing up, should first lean the upper body, the two feet backward, so that the upper body power distribution in the two feet, and then stand up. (4) bending position: bending work more, heavy lifting workers, should try to avoid two knees straight bending position to pick up heavy objects, and try to take the knee, hip method 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 high places and other actions, attention should be paid to the protective flexion and extension position, because the straightening position (i.e., non-protective mechanical position) is easy to make the waist into a zigzag stress concentration point, causing trauma; such as pushing heavy objects, if the two knees slightly flexed, the trunk leaned forward (i.e., protective flexion position), it can make the weight also involved in the forward pushing force; conversely, it makes the anti-gravity The point of action almost all fall on the waist, easily lead to injury. 2, improve the work posture, pay attention to the combination of work and rest Maintain the correct posture is very important to reduce the pressure in the lumbar disc. Pay attention to self-regulation, avoid doing repeated monotonous movements for a long time, prevent over fatigue, avoid overloading the spine, so as not to promote and accelerate degeneration. People engaged in prolonged bending or long-term ambulatory work can change their sitting posture by adjusting the height of the chair and desktop, regularly stand up to stretch the waist, and it is generally recommended to stand up after 45 minutes of work in a sitting position for 15 minutes, so that the fatigued muscles can recover. 3, pay attention to the waist warmth to prevent the waist from cold and other adverse factors stimulation. 4, strengthen the lumbar back muscle exercise strong lumbar back muscles to maintain and protect the lumbar spine, so, usually strengthen the lumbar back muscle exercise is an important measure to prevent lumbar disc protrusion. Especially emphasize the non-weight-bearing state of the lumbar back muscle function exercise, such as “swallow fly”, “five-point”, etc.. Some sports, such as: swimming, aerobics, etc. can exercise lumbar back muscles, do prone position, head, legs and feet and arms are as high as possible, together with a fall for a beat, each exercise 4 8 beat, 1 to 2 times a day. If there are conditions, often swimming is the best way to exercise the lumbar spine, prevent lumbar disc herniation exercise, swimming for people of any age, and non-weight-bearing activities, exercise, not easy to fatigue, not easy to cause accidental injury, but also to relieve mental stress. 5, regular life, reasonable diet to develop a good lifestyle, work, regular diet, reduce overnight, especially not sitting in front of the computer all night work or games; many young people do not eat breakfast, this habit is very unscientific, should be regular diet, pay attention to the intake of breakfast, more intake of high protein and high vitamin diet, eat more fruits and vegetables. At the same time, we should pay attention to the regulation of psychological stress, to maintain a happy work and life state of mind.