I. Acute phase Pain is the main focus, it is recommended to consult a doctor. In the acute stage, bed rest should be the main focus, and the bed should be a hard bed; you can bring a lumbar brace and other supportive aids; avoid activities that aggravate the pain, such as: bending forward. Second, the chronic period appropriate rehabilitation training, prevention, all training to not appear pain: 1, “bridge exercise” exercise supine, legs flexed, feet flat on the bed, double elbow support, pillow, elbow, heel five-point support, tight anus waist force to make the body leave the bed. Arch the body as much as possible to maintain balance. Lower the waist and relax the anus. Hold for 5 seconds for 1 time. 10 to 30 times / group, 2 ~ 3 groups / day. 2, “swallow flying” exercise supine position, behind the hands, legs together, waist force, so that the head and legs at the same time away from the bed. In the most forceful position to maintain 2 to 3 for a time, 5 ~ 10 times / group, 2 ~ 3 groups / day. This exercise mainly exercises the lumbar back muscle strength. 3, “straight leg raise” exercise lying flat, single leg straight lift, the action should be slow and hard, until the leg can not be raised, hold 5 seconds, general practice 20 ~ 60 times / group, 2 ~ 3 groups / day. This exercise mainly exercises pulling nerve roots, and at the same time can effectively improve the strength of the entire lower limb. 4, prone four-point support prone on the bed, arms flexed in front of the chest, with both elbows and toes to support the body to lift the body into a straight line. Hold for 10~30 seconds for one time, interval 5 seconds. 5~10 times/group. 2~3 groups/day. Third, prevention of daily life posture: 1, sitting posture When sitting in a chair, you should try to put the back of the waist against the back of the chair, the chair as far as possible to pull to the table, shorten the distance between the table and chair; the height of a suitable hard chair than a sofa or a low stool is good, the backrest is tilted back 120 degrees, the pressure on the intervertebral disc is smaller. Car drivers can be padded with a lumbar pad to reduce the pressure on the lumbar spine. 2, standing posture To pay attention to maintain the normal curvature of the spine, develop the habit of collecting the abdomen and chest. Correct exercise technique and posture for carrying heavy objects: when weight training, we should first stabilize our body, jaw slightly closed, sink shoulders and chest, and tighten the abdomen. In addition, in ordinary work and life should also pay attention to the posture when carrying heavy objects, do not straight leg bent back, but straight back squat, the heavy object as close as possible to the body, with the strength of the legs to lift it; if you need to put the heavy object behind you, must first turn around, and then put down, rather than trying to save the heavy object to carry the torso rotation. Weekday strength training, pay attention to the balanced development of the waist and abdominal muscles, strengthen the core, thereby protecting our lumbar spine.