As the weather gets colder, have you ever felt your low back muscles “reacting”, becoming tense, spasming, and experiencing low back pain? Every year in winter, the number of people with low back pain will obviously increase. Lumbar disc herniation can occur in almost all groups of people. 30-50 years old young and middle-aged people with back pain, mainly lumbar disc herniation. Older people with back pain, usually in addition to lumbar disc herniation, but also with osteophytes, yellow ligament thickening and other factors. Unhealthy living and working habits make the lumbar spine overburdened for a long time, which is one of the main causes of lumbar herniation. For example, sitting in front of the computer all day and night, sitting and driving drivers, etc., belong to the high incidence of people. Prolonged sitting not only lumbar intervertebral disc pressure, back muscles and ligaments are also in a state of tension, prone to lumbar muscle strain. The lumbar intervertebral disc consists of the annulus fibrosus and the nucleus pulposus. Lumbar muscle strain to a certain extent, will make the intervertebral disc degeneration, less water, the destruction of the annulus fibrosus, degeneration of serious will develop into lumbar disc herniation. “Cold weather is a big trigger for lumbar disc herniation. Because the muscles of the lower back contract with cold, the muscle pressure rises, increasing the pressure on the lumbar intervertebral discs, leading to the rupture of the annulus fibrosus and causing the recurrence of lumbar disc herniation.” Is there a good prevention method for lumbar disc herniation? Lumbar disc herniation patients should insist on swimming, swimming is the best prevention and rehabilitation exercise method. Swimming the human spine from the original upright state to the horizontal position, the spine burden is reduced, the lumbar intervertebral discs bear the pressure of the consequent reduction; swimming back muscle relaxation alternately and regularly, you can let the lumbar back muscle strength to get good exercise; not only can exercise the lumbar back muscles, the key is to coordinate the whole body muscles. Through the whole body muscle contraction, correct the spine abnormal arrangement order, remodeling the normal spine physiological curvature; in addition, the stimulation of warm water will also accelerate blood circulation, promote metabolism, and improve the lumbar spine blood supply. It is important to note that before swimming, you should do a good warm-up exercise, walk around the pool first two laps. Swimming speed is slower, each exercise time control in about 30 minutes. If in the lumbar disc herniation acute attack period, lumbar predominantly pain, it is recommended to bed rest, can not swim. If only the lumbar soreness, you can swim. Patients with lumbar disc herniation should preferably not run or play ball games, because when running or playing ball games, the muscles of the lumbar back have a large carrying capacity and are in a state of tension, which makes it easy for injuries and sprains to occur.