Prolonged maintenance of a posture (such as sitting, especially sitting leaning forward, or lying in bed or sofa watching TV) will lead to the muscles, ligaments and spinal joints around the spine and the surrounding soft tissues remain in a state of stretch for a long time, increasing the burden on the paravertebral soft tissues, intervertebral discs and intervertebral joints, prolonged overload will lead to soft tissue damage. Just like a rubber band has been in a constant state of stretch, the rubber band will not be able to fully retract and restore its elasticity and strength. Muscles, ligaments and other soft tissues are like rubber bands. If an incorrect posture for a long time, it will lead to a weakening of the elasticity and strength of the soft tissues, and when sudden activities (such as standing or getting up) muscles and soft tissues to contract, and the lack of strength and elasticity will lead to injuries to muscles, ligaments and soft tissues, and pain. Once the soft tissue injury occurs, the repair process is slow, and the eventual formation of scar repair, which in turn leads to a decrease in the elasticity of the soft tissue, making it more prone to injury, leading to a vicious circle. Soft tissue injuries, especially around the spinal joints, lead to local microhemorrhages, which eventually lead to degeneration and hyperplasia of the joints and the formation of bone spurs. Sitting for a long time, especially incorrect sitting posture, can also increase the pressure within the intervertebral discs and joints, resulting in accelerated aging and protrusion of the intervertebral discs, joint degeneration and hyperplasia. Severe joint hyperplasia and disc herniation can lead to spinal stenosis, and the spinal canal has a very important spinal cord and nerves, the narrowing of the spinal canal compresses the spinal cord and nerves, resulting in neck and shoulder pain and low back pain, and in severe cases, difficulty walking and incontinence. Life is about exercise. In addition to increasing the function of internal organs such as heart and lungs, proper physical exercise and sports can also exercise the elasticity and strength of muscles, ligaments and soft tissues, and increase the vitality of the nervous system so that muscles, ligaments and other tissues can work in a more coordinated manner to avoid injuries. Common and easy to adhere to the exercise methods are: a variety of gymnastics, non-confrontational ball activities, swimming, brisk walking and jogging. For friends with low back pain can moderate the abdominal muscles and low back muscle focus on exercise, such as sit-ups, prone position “swallow” and so on. For friends with neck and shoulder pain, you can practice neck health exercises, the specific movements are: 1, look left and right: head first to the left and then to the right, the amplitude should be large, in order to feel sore, 30 times. 2, before and after nodding: head before and then after, when the front stoop neck as far as possible to stretch, 30 times. 3, rotating shoulders Shu neck: hands placed on both sides of the shoulders, palms down, both arms first from the back to rotate 20-30 times. -4.Shake your head: rotate your head to the left one before the right one after the other 5 times, and then rotate in the opposite direction 5 times. 5.Head and hands against each other: cross your hands against the back of your neck, force your head and neck, and then force your head and neck backwards, resisting each other 5 times. 6.Hands to the sky: raise your hands above your head, palms up, and look up at the back of your hands for 5 seconds. Look up at the back of the hands for 5 seconds. There are a variety of exercise methods, not moderate, not only can not play a preventive and therapeutic purposes, but also lead to the recurrence of the disease, so in the exercise must pay attention to the following points: 1, slow, the movement should be slow, moderate amplitude. 2, loose, exercise, the muscles must be relaxed, so that the muscles and joints to get the maximum stretch. 3, quiet, excluding distractions, concentrate on the exercise, enjoyable, for physical and mental health. 4, constant, exercise should be persistent, 3 times a day, each time should be measured. However, it should be reminded that for neck, shoulder, lumbar and leg pain, especially numbness in the limbs and difficulty in walking, it is necessary to go to a regular hospital to avoid spinal cord and nerve compression without timely scientific treatment, resulting in irreversible sequelae.