The lumbar disc herniation is a disease characterized by degenerative changes in the lumbar intervertebral disc, coupled with certain traumatic injuries, chronic strain, and moisture and cold and other factors that cause partial or complete rupture of the lumbar intervertebral disc fibrous ring, along with the nucleus pulposus to bulge outward (prone to 4 to 5), stimulating or compressing the nerve roots, blood vessels or spinal cord and other tissues causing low back pain, accompanied by radiating pain symptoms in the sciatic nerve. The lumbar intervertebral disc protrusion love to find what people 1, from the age of the disease generally occurs between 20 – 40 years old, that is, young adults prone to the proportion of the disease accounted for about 80% of the overall incidence. 2, from the gender of the 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 is generally too obese or too thin people prone to lumbar disc protrusion. 4, from the occupation of labor-intensive industrial workers are more common. 5, from the posture of the daily often ambulatory work of office workers and often standing salesman, textile workers, etc. 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 for women lumbar disc protrusion risk period. How to prevent lumbar disc herniation in long-term sitters For long-term sitting 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 you 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 The accumulative injury of the lumbar intervertebral disc. This type of 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 lumbar muscles and intervertebral disc strain 1, from time to time to change the posture in a posture for a sustained period of time should not be too long, do not always let 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 can be liberated for a moment to prevent fatigue of the lumbar muscles. 2, the correct height of the table and chairs and 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 keep the hip and knee flexion about 90 degrees, and long-term work does not lead to low back pain fatigue degree. Should sit on the 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 and discomfort, should be timely rest or get up for a walk indoors, change the work posture. 3, correct reading posture long-term seated workers in addition to the above measures, can be used as far as possible before the high and low tilt desktop (similar to the drafting table), which can reduce the degree of waist 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 take 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 chair back, 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 waist bending to carry heavy objects, bending to hold children, sudden twisting waist and in the case of bending 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, interval exercise interval exercise is an effective means to prevent the occurrence of low back pain, especially the appropriate exercise of the waist, can promote the lumbar blood circulation, relieve the lumbar muscle spasm, strengthen the lumbar strength. 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 stopped. During physical exercise, adequate preparatory activities should be carried out first to prevent lumbar sprain. 6.How to do with existing low back pain Those who already have symptoms of low back pain should reduce their workload and take appropriate rest; those with 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 you maintain a high efficiency of work; only by paying attention to daily health care can you work both diligently and easily. When the symptoms are reduced, you can try to do a set of movements, each movement needs to last 10S, repeat 20 times until the completion of 8 movements. For back pain has a very good relief and rehabilitation effect.