Lumbar disc herniation is a common cause of lumbar leg pain, how to do the correct and effective prevention of lumbar disc herniation in daily life is crucial. 1, strengthen the exercise of the lumbar back muscle Strong lumbar back muscle can stabilize the spine, reduce the load on the lumbar spine, increase local blood circulation, slow down the process of lumbar disc degeneration, and prevent soft tissue injury and lumbar muscle strain in the lumbar region. The common method of lumbar back muscle exercise is Xiaoyanfei [please refer to “Have you done lumbar back muscle exercise?” article]. 2, to maintain the correct posture of the waist, avoid excessive bending activities The spinal ligaments have to maintain the static balance of the spine and weight-bearing function. When the correct posture, it is not easy to fatigue and strain. Avoid excessive forward or backward convexity of the lumbar region in the standing and sitting positions. It is best to sit in a hard chair, the chair can neither be too high or too low, too high easy to make the feet off the ground, the back of the thigh muscles under pressure, affecting the relaxation of the pelvis; too low, increasing the flexion of the hip joint, so that the pelvis tilted forward, these are easy to cause lumbar muscle strain. Do not keep a posture for a long time, work for a while after a little exercise, or massage the waist and legs, or do gymnastics for a while, and maintain the correct posture, to relieve the tension of the lumbar muscles. When lifting heavy objects, pay attention to the balance of the body and coordination of movements, and do not force to do some work that is not in your power. Especially people with lumbar strain should pay more attention. When bending over to take heavy objects, it is best to first bend the knee joint, and then squat to avoid excessive lumbar bending, reduce the load on the lumbar spine and reduce the possibility of disc herniation. When straightening the body, do not violently stretch the waist, to try to stretch the hip, knee, to avoid excessive force on the waist, resulting in injury. 3, sleep on a hard bed, to maintain adequate sleep Sleep on a hard bed with the right amount of soft and hard, so that the spine can maintain the normal physiological curvature. And too soft mattresses, such as some less flexible spring bed, because of the local force collapse of the spine in an abnormal state, a long time in this state, will cause imbalance of the spinal force and spasm of the surrounding muscles. In addition, to maintain adequate sleep, avoid excessive, strenuous sports. 4, do a good job of cold and warmth to avoid cold, wet living and working environment, the temperature changes more frequently in the fall and winter, to prepare for the cold and warmth in advance. In addition, keep warm in autumn and winter can also prevent colds, winter colds will appear coughing, sneezing and other symptoms. When sneezing and coughing, the increase in abdominal pressure is likely to increase the pressure within the lumbar intervertebral disc, strain the back muscles, and then occur lumbar intervertebral disc herniation. 5, pay attention to weight loss Scientific diet, weight control, do not bring excessive burden on the waist due to excessive body weight.