It is reasonable to say that the load on the lumbar spine is much smaller than that of manual workers, but why is the incidence of low back pain in office workers is not lower than that of manual workers? First of all, the chair is not suitable or chair and desk height ratio is not coordinated; secondly, their own poor sitting posture or bad sitting posture for too long, and finally, the lack of lumbar back exercise. Therefore, for office workers to prevent cervical and lumbar spondylosis, we should pay attention to the following points: 1, choose a scientific and reasonable desk and chair chair requires a moderate height, backrest with armrests, should pay attention to the distance between the chair and the desk and the height of the coordination; adjust the height and tilt angle of the desktop or workbench, the best equipped with a desk tilt 10 to 30 degrees of the seat, so that both the head and neck for a long time in Backward or curved neck state, but also in line with the physiological bending of the lumbar spine. 2, pay attention to adjust the working posture Research shows that the human line of sight and the angle of 115 degrees, the muscles of the spine are most relaxed, so the relative height of the computer monitor and the seat should be adjusted, the seat is best to have a supportive back and armrests, and can adjust the height. When working, should keep the neck upright, so that the head is supported, both shoulders naturally sag, the upper arm close to the body, elbow bend at 90 degrees; with the interval or mouse, should try to make the wrist relaxed, maintain a horizontal posture, palm midline and forearm midline to maintain a straight line; waist to straighten, knees naturally bent at 90 degrees, and maintain the feet on the ground sitting posture. 3, avoid long hours of work office workers, when a long time to see things up close, especially in a low state, the damage to the spine is greater. Therefore, whenever you work for an hour, you should look up into the distance for about half a minute, you should also stand up and walk from time to time, or left hand fist pat right shoulder, right hand fist pat left shoulder, you can continuously pat 20, so that the neck and shoulder muscles to relax, turn the waist, kick the legs and bend the waist, which can eliminate fatigue, but also conducive to spinal health. 4, strengthen the exercise of the neck, waist and back muscle For office workers, sitting time is relatively long and exercise time is less, the neck, waist and back muscle is weaker. Usually, in addition to maintaining the correct office sitting posture, should also strengthen the exercise of the cervical lumbar back muscle. For example, adhere to do lumbar spine exercises, small swallow fly and bridge movement (in a not too soft bed, according to the figure action, pay attention to try to let the ribs and abdomen support the body, muscle tension lasts 5 seconds, then the whole body relaxed lying down, head and feet back to the original position, last 5 seconds, do the next round. Twice a day, do 15 X 3 groups). Also to carry out some beneficial exercises to strengthen the low back muscles such as, swimming, etc. 5, in ordinary life pay special attention to life posture and habits For example, less high heels, we usually drive, should keep the knees and waist the same height; sit up straight, drive with both hands with the steering wheel; to cushion or into a rolled bath towel to protect the waist and back. In lifting objects, it is recommended that we bend more knees, not bending waist, such as holding a child should first squat, and then hold up; lifting objects should be close to the body, with the legs to force; lifting objects not higher than the chest, if necessary, cushioned with a foot pad; pick up heavier items to find others to help; pay attention to smooth footwork, to avoid imbalance in the center. When sleeping at night, you should choose a firm mattress, sleep on your side with your knees slightly bent, or lie on your back with a pillow under your knees.