Most lumbar spinal stenosis is a disease of the elderly, and prevention should start with the young and middle-aged. I do not specialize in spine, but I have a little bit of insight from long-term medical practice and I think I should tell my friends of my age, because we are under a lot of pressure and it is important to maintain health now and in old age; and I personally think that physicians from different cultures have a different understanding of the same disease, which should be different from what other websites say. There are two kinds of lumbar spinal stenosis: primary and secondary. The secondary ones are secondary to lumbar disc herniation, vertebral slippage and other lesions; I am focusing here on the primary spinal stenosis of normal aging, because it starts insidiously, has a long course, and the condition makes it difficult to choose between conservative and treatment, and conservative treatment is not effective. The clinical features of lumbar spinal stenosis are mostly painless, pain in the lower extremities after walking a certain distance, weakness, heaviness, need for rest, squatting or lying down for a while, disappearance of symptoms, walking the same distance again, and reappearance of symptoms. The onset of the disease is not as urgent and painful as that of lumbar disc herniation, and it is no different from normal people when resting in bed, but it is this feature that makes it impossible to make the decision of surgery easily. Most of them consider surgery only when the walking distance is less than 100 meters and they have serious images of life. Many older people suffer from this disease and there is no cure, in fact, I personally believe that prevention in young and middle-aged people is the way to eradicate this disease. The lumbar spinal canal is a structure that is an annulus of bones and ligaments, a nearly closed canal cavity that can be approximated as an ellipse in which the spinal cord is located. Anteriorly is the vertebral body or disc or posterior longitudinal ligament, flanked by the intervertebral tuberosities, and posteriorly by the lamina and ligamentum flavum. Lumbar spinal stenosis is a condition in which the volume of this canal is reduced, causing symptoms of compression of the spinal cord. Some people are born with spinal stenosis, and pessimistically, exercise and protection cannot prevent the disease from occurring, and symptoms may occur without getting too old, and most people need surgery; while most people have spinal stenosis due to aging with various tissue hyperplasia and hypertrophy extruding from the center in all directions, which I often compare with patients as “a pot of porridge” -If you don’t wash and scrape the porridge after each meal, the volume of the pot will become smaller and smaller. The way to make this pot wash often is to exercise, to maintain a regular daily exercise, especially for the lumbar region is the strength training of the lumbar muscles, abdominal muscles, lumbar back ligament stretching and flexibility training. I have observed clinically that people who are engaged in martial arts, dance, and practice gong every day for years, generally do not get lumbar spinal stenosis (I think even congenital spinal stenosis can be avoided if they start practicing gong since childhood). I personally know that the lumbar stretching will extend the intervertebral joints and ligaments, and the stimulation of the daily practice of gong makes it not aging, hyperplasia, and hypertrophy, that is, “washing the pot” every day. This exercise may be too late to practice when you are old, so I wrote this article for my young and middle-aged friends, that is, I exercise as above.