When office workers work, the load on the lumbar spine is much smaller than that of manual workers, but the incidence of back pain in office workers is not lower than that of manual workers, why? This is related to factors such as sitting posture. The reason for this situation is multifaceted, the chair is not suitable or chair and desk height ratio is not coordinated, their own poor sitting posture or bad sitting posture for too long, the lack of lumbar back exercise, etc., have become triggered by the office staff cervical lumbar back pain factors. Prevention of cervical and lumbar spondylosis, pay attention to the following points: 1, choose a scientific and reasonable desk and chair: the 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 to prevent the head and neck for a long time in the backward position or curved neck. 2, pay attention to adjust the work posture: research shows that the human line of sight and the angle of 115 degrees, the neck muscles are most relaxed, so the relative height of the computer monitor and seat should be adjusted. If there is no condition to replace the special computer desk, you can try the seat cushion until the neck feels relaxed, the seat is best to have a supportive back and armrests, and can adjust the height. 3, maintain the correct operating posture: keep the neck upright, so that the head is supported, both shoulders naturally down, the upper arm close to the body, the elbow bent at 90 degrees; with the keyboard or mouse, should try to make the wrist relaxed, maintain a horizontal posture, the palm of the hand and forearm in a straight line; waist to straight, knees naturally bent at 90 degrees, and maintain the feet on the ground sitting posture. 4, strengthen the exercise of the neck, waist and back muscles: for office workers to sit for a relatively long time and exercise time is less, the neck, waist and back muscles are weaker. Usually correct office sitting, pay attention to adjust their posture, should strengthen the exercise of the cervical lumbar back muscles. Choose the right exercise program, such as yoga, swimming, etc. 5, office health exercises: office workers, should also stand up and walk from time to time, the activities of the neck and shoulders, so that the neck and shoulder muscles to relax, turn the waist, kick the legs and bend the waist. Should work for about 1 to 2 hours, purposely let the head and neck to the front and back of the left and right several times, activities should be gentle, slow, to achieve the maximum range of motion in all directions shall prevail. So that the cervical joint fatigue is relieved. When a long time to see things at close range, especially in a low state, both affect the cervical spine, but also easy to cause visual fatigue, and even induce refractive error. Tip: Whenever you work for an hour, you should look up into the distance for about half a minute, look at green plants. This can eliminate fatigue, but also conducive to the health care of the cervical spine. After work own left hand fist pat right shoulder, right hand fist pat left shoulder, can be continuous pat 20, pat shoulder vibration and stimulation, can make the shoulder and neck muscle to relax, eliminate the compression of the nerve, lift the degree of physiological and psychological tension.