The vast majority of patients with cervical and lumbar spondylosis do not have sudden external causes of injury, but are often caused by unscientific posture in daily standing, sitting, lying and walking, which puts the neck and lumbar region in an incorrect physiological state. The main clinical manifestations of cervical spondylosis are neck and shoulder pain, dizziness, headache, numbness and muscle atrophy of the upper limbs, spasm of the lower limbs and difficulty in walking. The main manifestations of lumbar spine disease are lumbago, radiating pain of the lower limbs, numbness, coldness and limpness of the lower limbs, and urinary and bowel disorders may also occur. The office workers have a long-term head down, the neck is in a relatively fixed rigid state, so that the neck muscles spasm, aggravating the cervical spine damage, which is the main reason for the onset of cervical spondylosis in desk workers. And hunchback, sedentary, can lead to low back postural fatigue, accelerating intervertebral disc lesions and lumbar pain. Prevention of cervical spondylosis 1, sitting correctly: to prevent the occurrence of cervical spondylosis, the most important thing is to sit correctly, so that the neck and shoulders relax and maintain the most comfortable and natural posture. Office workers should also stand up and walk around from time to time to move the neck and shoulders, so that the neck and shoulder muscles can be relaxed. 2.Activate your neck: you should work for about 1 to 2 hours and let your head and neck rotate to the front and back several times, gently and slowly to achieve the maximum range of motion in each direction. So that the cervical joint fatigue is relieved. 3.Look up and look far away: Whenever you amble for too long, you should look up and look into the distance for about half a minute. This can eliminate fatigue, but also conducive to the health care of the cervical spine. 4, good sleeping posture: sleep not to sleep on top, the pillow can not be too high, too hard or too low. The center of the pillow should be slightly concave, the neck should be in full contact with the pillow and keep slightly backward, do not hang. Those who are accustomed to side lying position, should make the pillow with shoulder height. When sleeping, do not lie down and read a book. Do not blow cold wind to the head and neck. 5, avoid injury: avoid and reduce acute cervical spine injury, such as avoid lifting heavy objects, emergency brakes, etc. 6.Prevent cold and dampness: cervical spondylosis patients are often closely related to seasonal climate change such as wind and cold and dampness. Prevent wind and cold, humidity, avoid wind and cold attack at midnight and early morning bath. Wind chill causes local vasoconstriction and reduced blood flow rate, which hinders tissue metabolism and blood circulation. In winter, you should wear a scarf or a high-collared sweater when you go out. 7, prevention of infection: active treatment of neck infection and other neck diseases Prevention of lumbar spondylosis Lumbar back muscle exercise is an important self-care therapy for patients with lumbar spondylosis in remission. The exercise can enhance the strength of the back muscles and the strength of the ligamentous joint capsule, facilitate the stability of the spine and improve local blood circulation. It is worth noting that the lumbar muscles are generally strong only after 4 months of exercise. 1.Flying swallow exercise: lying prone on the bed, hands on the hips, head, chest, legs away from the bed, only the abdomen and bed surface contact. 2, supine, both lower limbs are flexed on the bed, with both feet, both elbows as a fulcrum, through the chest, hips off the bed, so that the body is bow-shaped. In addition, attention should be paid to maintaining good habits to prevent overstrain, sedentary should often change sitting position, or put a small cushion pillow in the lumbar part of the backrest chair, so that the lumbar muscles fully relaxed, usually do not bend when lifting heavy objects, should first squat down to get heavy objects, and then slowly get up, try to do not bend.