1, sitting to straighten the waist. Sitting for a long time is most likely to strain the intervertebral disc, someone measured the weight of 50 kilograms, supine lumbar disc pressure of no more than 10 kilograms, standing for 100 kilograms, while sitting up to 300 kilograms; if he bends over to lift 20 kilograms of heavy objects, the pressure in the disc can reach 600 to 800 kilograms. This is due to the principle of leverage, weight acting on the disc through the long force arm. Straighten the waist can make the center of gravity shift back, restore the physiological curvature of the spine, reduce the pressure within the disc. 2, lifting heavy objects rather bend legs, do not bend waist. Bending over to carry heavy objects not only increases the pressure in the disc, but also increases the shear force on the disc, which can easily cause discogenic lumbago or even nucleus pulposus protrusion by rupture of the fibrous ring and compression of the nerve causing leg pain. 3, more exercise lumbar back muscles. Exercise the lumbar back muscles to increase the stability of the waist and maintain a good sitting posture. The specific method is: lying prone on the bed, hands on each other on the hips, lifting the upper body and head with force. Each time 30~50 times, 2~3 times a day. 4, do more lumbar self-traction. Traction can relieve the pressure within the intervertebral disc and improve its nutrition. Specific method for hands propped up on the armrests of the chair, hips hanging in the air to adhere to 10 seconds. Whenever the sitting position full 1 hour, you can practice a few times. Can also be practiced on the bar swing waist action. Doing the above points can prevent discogenic low back pain, and also have good effect on mild disc herniation or degeneration. But moderate to severe low back pain has to be diagnosed and treated by a doctor.