Most of the low back pain is a chronic disease, and the prevention and rehabilitation of chronic diseases requires persistence, gradual progress, and attention from daily drops. The prerequisite for the prevention of low back pain is to make the public aware of chronic low back pain, and to widely publicize the health care knowledge of chronic low back pain. Many patients do not know enough about low back pain, and there are many misconceptions that lead to the aggravation of the disease, so these misconceptions must be corrected. Some patients with low back and leg pain can be cured by themselves, so they think that low back and leg pain is not a disease. In fact, the lumbar pain caused by lumbar disc herniation is not only considered a disease, but also must be given great attention. Because this disease can not only cause back and leg pain, but also cause numbness, coldness, weakness of the lower limbs, and even paralysis and urinary and bowel disorders, which seriously affects the quality of life. In any case, the correct posture can save time and effort, reduce the wear and tear of human bones and joints, muscles and ligaments, and can avoid various injuries caused by poor posture. In work and study and life should prevent overexertion. Especially the lumbar overload will certainly cause injury to the lumbar muscles, ligaments and joints, etc. and back pain, leg pain. Specifically, the prevention of low back pain involves several major aspects, including: life, work, exercise, rest, diet, and environment. Prevention in life The situations where the back is used for a long time in life are usually seen in housework, driving, taking care of children and lifting heavy objects. The posture of the waist should be changed and more lumbar activities should be done to prevent strain injury from occurring gradually. Adhere to the health care exercise of the waist, often carry out activities in all directions of the lumbar spine. In life, you need to pay attention to the correct use of the waist, when lifting heavy objects should first squat, try to use the strength of the arms and legs, reduce the waist force, do not force too Mong. When taking heavy objects should be moved closer to the body and keep the knee in a mildly flexed position, which can reduce the load on the waist. Bend forward to control the movement of the waist, if you need to bend over to get things, it is best to use hip flexion, knee flexion squatting way to reduce the pressure on the back of the lumbar intervertebral disc. Measure your strength, avoid lifting too heavy objects, take items to avoid improper posture. Choose the right furniture height, can significantly reduce the proportion of bending action, help the correct standing and sitting posture. When sitting on the sofa to watch TV or long-distance driving, lumbar pillows are available, and the backrest tilt is frequently changed. Prevention at work Combine work and rest at work, pay attention to standing, sitting, walking and labor posture, correct poor posture, should not sit for a long time, and avoid participating in the need to frequently twist the waist labor. The correct posture should be “standing like a pine, sitting like a bell”. The crest is not correct, which will cause uneven force on the intervertebral disc, which is the hidden root cause of disc protrusion. Usually pay attention to the use of handles, canes to reduce the load on the joints. Long-term ambulatory workers need to pay attention to the height of the table, chair, and regularly change the posture. Take turns to put one foot on the small stool in front of you at work, make the hip and knee joint lightly flexed, and put the knee joint higher than the hip joint level, and make the body slightly lean forward, while adjusting the angle of the computer monitor to ensure that it is directly in front of the line of sight. Sit with a small pillow or cushion on the back of the lower back, which can provide support to the back and reduce excessive pressure on the muscles. Appropriate in-situ activities or low back activities can relieve low back muscle fatigue. Workplace exercises have an important role in the prevention of occupational acute and chronic injuries. For people who work at a desk, stretching the back can prevent and reduce back pain. Insist on standing up every half hour at work, straight back, and place your hands on the back waist, leaning backwards. Stretching should be done slowly and smoothly. Scientific training for athletes, theater and acrobats; regular interval exercises for assembly line workers; long-term fixed posture workers, regular changes in posture, etc. all help to disperse stress and improve blood circulation to reduce local cumulative injury. The physiological convexity of the waist deepens when standing, increasing the pressure on the lumbar joints and intervertebral discs, which can cause back pain over time. If the knee joints on both sides can be kept in a lightly flexed position during standing, the degree of lumbar lordosis can be reduced and the occurrence of lumbago can be reduced. Wearing high heels will increase the pelvic tilt and abdominal convexity to maintain body balance, which will increase the strain on the lower back. When you are young, your muscles can play a part in compensating for the protective effect, but after middle age, the muscle strength will decrease and increase the burden on the lumbar joints and cause back pain. Therefore, unnecessary occasions try not to wear high heels. Exercise precautions Physical exercise should be done gradually, and preparatory activities should be done before strenuous exercise to prevent excessive joint movement and weight-bearing and avoid mechanical joint injury. Walking, swimming, belong to the exercise is more appropriate exercise. The purpose of exercise is to make the lumbar muscles strong so that they have enough muscle strength to maintain crestal stability. In the acute period of low back pain, in principle, it is required to reduce exercise and relax and rest. Usually, the lumbar back muscles should be strengthened by performing exercises to enhance the strength of the back muscles and doing gentle exercises to restore the mobility of the crest column to strengthen the stability of the lumbar spine. Long-term users of lumbar circumference, especially need to pay attention to the lumbar back muscle exercise, in order to prevent muscle wasting atrophy brought about by adverse consequences. Exercise leg bending amplitude should not be too large, otherwise not only will not achieve the desired purpose, but also cause disc protrusion. People engaged in professional sports should pay more attention to the protection of the waist to avoid lumbar trauma, strain injury. Sports venues and facilities should be supervised by sports physicians to avoid sports injuries. In addition, electric fans should not be used immediately after strenuous exercise to blow the waist or use cold water for shower. Rest precautions Sleep is an important part of people’s lives, the bed is suitable or not directly affect the health of people. Hard beds are not comfortable to sleep on, soft beds are easy to sleep on and cause the deformation of the crest, and over time there will be back pain. Generally speaking, a 5-10 cm thick mattress on a plank bed is most suitable to help maintain the physiological bending of the crest column. When sleeping, it is appropriate to take a supine position or side sleep, and pay attention to changing bed position. When sleeping flat, a small pillow can be placed under the knee to keep the neck and crest at the same level. If you sleep on your side, you should keep your knee joint bent. The pillow should not be too high, 8-10 cm is good, pay attention to the pad in the neck, so that the cervical spine to maintain the physiological curvature. Too high pillow will make the neck up to form a certain angle, thus making the crestal vertebrae bend. Dietary considerations Obese people are prone to low back pain, often caused by their excessive weight increases the burden of the corresponding muscles, ligaments and bone joints. Therefore, one of the treatment measures is to moderate the diet to reduce the extra burden of weight on the lumbar spine. This is especially true for middle-aged and elderly people and women. Women are in the period of easy to gain weight after childbirth, diet control is very necessary. The main reason for middle-aged and elderly people to gain weight is that, with the growth of age, the reduction of activity, so that fat increases, and more importantly, unreasonable diet caused by. Unreasonable diet is manifested in both the structure and quantity of the diet, so attention needs to be paid to these two aspects. Pay attention to a balanced diet, try to eat low-fat, vitamin-rich nutritious food. Protein and vitamin content should be high, and fat and cholesterol should be low. Eat more vegetables and fruits rich in vitamin C, vitamin D and B vitamins to avoid insufficient intake of trace elements and minerals. Dietary vitamins and fiber should be supplemented with fresh vegetables and fruits such as milk, coarse grains and carrots. A well-structured diet can help reduce the incidence of osteoporosis. Osteoporosis of the lumbar spine often causes microfractures, which is an important cause of back and leg pain. A growing body of data suggests that smoking is a cause of chronic low back pain and that it affects the outcome of treatment. Smoking can also cause chronic bronchitis, which causes frequent coughing. When coughing, the pressure on the lumbar intervertebral discs increases, which is a predisposing factor for lumbar disc degeneration. In addition, smoking is also a factor in the development of osteoporosis. Therefore, to prevent lumbar pain, one of the easiest things to do – quit smoking – should not be ignored. Environmental considerations Low temperature and humidity is one of the main causes of chronic low back pain, especially for middle-aged and elderly and postpartum women should pay more attention to prevention to avoid. Pay attention to lumbar warmth, prevent the waist and legs from getting cold, add clothes according to the weather changes, and avoid cold wind blowing. Live, work and study in a dry and warm environment, especially do not sleep on cold and wet ground, and change clothes in time after getting wet. Do not take a cold shower immediately after strenuous activities and sweating, and sleep in a warm bed in winter, such as a fire bed in rural areas and an electric blanket in cities, which can play a dual role in the prevention and treatment of lumbago.