Lumbar disc herniation is a disease characterized by degenerative changes in the lumbar intervertebral disc, combined with certain traumatic injuries, chronic strain and cold and other factors, causing partial or complete rupture of the lumbar intervertebral disc fibrous ring and outward expansion of the nucleus pulposus together with the nucleus pulposus (prone to 4 to 5 nodes), stimulating or compressing nerve roots, blood vessels or spinal cord and other tissues, accompanied by radiating pain in the sciatic nerve. What kind of people does lumbar disc herniation love to find? 1, from the age: the disease generally occurs between 20 – 40 years old, that is, young adults prone to this disease proportion of about 80% of the overall incidence. 2, from the gender: lumbar disc herniation is mostly seen in men, because men are more physically active. More frequently, the lumbar range of motion. 3, from the body type: generally too obese or too thin people prone to lumbar disc protrusion. 4, from the occupation: labor-intensive industrial workers are more common. 5, from the posture: office workers and often standing salesmen, textile workers, etc., who often work at the desk every day are more common. 6, from the living and working environment: if the environment is often wet or cold, also prone to lumbar disc protrusion. 7, from the different periods of women: prenatal, postnatal and menopause are the risk periods of lumbar disc protrusion in women. How to prevent lumbar disc protrusion in long-term sitters? Sitting. For long-term seated workers, professional car drivers, repairmen who often operate in non-physiological positions, lumbar fixed posture work or long-term bending workers, women with thin lumbar muscles, etc., if they do not pay attention to reasonable protection and proper rest of the lumbar region at work, over time it is easy to form potential, cumulative chronic lumbar muscle strain, which can also cause cumulative injury to the lumbar disc. Such personnel should normally strengthen the correct use of the waist and health care. 1, pay attention to the correct posture of the waist at work. 2, pay attention to rest, combined with work and rest, to prevent excessive fatigue. 3, to prevent the waist from trauma and cold and other adverse factors stimulation. 4, appropriate physical exercise, especially to strengthen the lumbar muscle exercise. These measures can effectively prevent and slow down the strain on the lumbar muscles and intervertebral discs. 1.Change your posture from time to time. Stretching: It is not advisable to work continuously in one posture for too long, and do not always leave the waist in a bent state. A posture for a period of time, should be properly stretched, can also gently hammer their own waist, which can make the waist of the tension to liberate a moment to prevent fatigue of the lumbar muscles. 2, the correct table and chair height and sitting posture. Correct sitting posture: long-term sitting work should pay attention to adjust the height of the table and chairs, sitting posture and the height of the table and chairs to comfortable, try to maintain hip flexion knee 90 degrees or so, and long-term work does not lead to low back pain fatigue degree. Should sit on a backrest chair, backrest chair in the waist should have a gentle protrusion forward, or put a small cushion pillow in the waist of the backrest chair, so that it can slightly top the waist, which can keep the waist straight, so that the waist muscle fully relaxed. Sedentary should be timely change sitting posture, feel lumbar pain discomfort, should be timely rest or get up for a walk indoors, change the work posture. 3, correct reading posture. Tilt the bookshelf: . Long-term sitting workers in addition to the above measures, you can choose as high as possible before the low tilt desktop (similar to the drafting table), which can reduce the degree of waist forward flexion at work. Reading using a certain tilt angle of the reading reading frame (with the desktop at an angle of about 30 to 70 degrees), the books on it to read; or pick up the books and newspapers, and the desktop at an appropriate tilt angle to read, which can also try to keep the waist straight; you can also lean the waist on the sofa or the back of the chair, holding books and newspapers to read, so that, when reading, can reduce the burden on the muscles of the waist. In addition, lying in bed with books and newspapers for reading, may not be conducive to eye health, but for the rest of the waist is beneficial, both reading, and make the waist get a full rest. Therefore, whether you should lie in bed to read, should be based on personal circumstances. 4, correct bending back. Correct posture: bending over to carry heavy objects, bending over to hold children, sudden twisting waist and in the case of bending over strong back stretching and other actions may damage the muscles of the waist and lumbar intervertebral discs. Therefore, if lifting heavy objects should be bent knees squatting, the body leaning forward, so that the gravity is shared in the leg muscles to reduce the burden on the waist; at the same time, should gradually increase the force to prevent the sudden force on the waist. This is especially important for those who rarely perform physical labor. 5. Workplace exercises. Workplace exercises are an effective means to prevent the occurrence of low back pain, especially the appropriate exercise of the waist, which can promote blood circulation in the waist, relieve muscle spasm in the waist and strengthen the waist. However, for patients who already have symptoms of low back pain, the amplitude and amount of exercise of interval exercises should be reduced, or even stop performing interval exercises. During physical exercise, adequate preparatory activities should be carried out first to prevent lumbar sprain. 6.What about existing low back pain. Those who already have symptoms of low back pain should reduce their workload and take appropriate rest; those who have heavy symptoms and frequent attacks should stop working and take absolute rest, moreover, it is better to rest in bed. This will help to improve the effectiveness of treatment and promote early relief and recovery. It is important to know that only in a healthy state can we maintain a highly efficient working condition; only by paying attention to daily health care can we work diligently and easily.